SIT-UPS

Arms across the chest, grasping shoulders. Knees bent 90 degrees with feet flat on the floor. Feet held by spotter/counter. Elbows must touch knees, and shoulder blades must touch the floor.

Minimum Standard:

MALE: 20     FEMALE: 15

PUSH-UPS

Prone position from shoulders to ankles throughout motion, chin touching a 4-inch high block during each repetition.

Minimum Standard:

MALE: 20     FEMALE: 15

2-MILE RUN

Minimum Standard: Under 20 minutes

AEROBIC EXERCISE

Aerobic exercise consists of walking, running, skipping rope, cycling, swimming, cross-country ski machines, and stair climbers.

Minimum Standard: At least 3, 30-minute sessions of aerobic exercise each week.

RESISTANCE/STRENGTH EXERCISE

Resistance/strength exercises consist of dumbbells, resistance bands, weight training, planks, squats, lunges, and burpees. See https://www.crossfit.com/ for daily workouts.

Minimum Standard: At least 2, 30-minute sessions of aerobic exercise each week.

DIET/LIFESTYLE RECOMMENDATIONS & RESTRICTIONS

1. Eat breakfast. It starts your day off right.

2. Maintain a healthy weight for your age and height.

3. Drink 6-8 glasses of water daily.

4. Eat a diet that consists of lean protein, healthy fats, carbohydrates, fiber, vitamins, and minerals.

5. Control portion sizes, and include healthy snacks.

6. Reduce sugar and sodium intake.

7. Limit alcohol and tobacco use/consumption.

8. Manage stress

9. Get 7-8 hours of sleep per night.