![]() Many find the plank poses easier than crunches, sit-ups or reverse crunches, but people who run and work their hip flexors regularly may find the plank pose tougher. The only easy exercises are the ones you practice regularly. Doing 100 x 20-meter runs is not necessarily easier than 1.5 miles of running at a set pace.ĭo not think one will be easier than the other with the strength and core section of the test, either. To max out the 20-meter beep test requires a significant total distance run (over a mile) while running back and forth 20 meters at a time. Next, do not underestimate the new exercises by thinking they are an easier option. It may be wise to practice the new exercises as the option to do either the old test or the new test could just be a grace period while they determine the effectiveness of the new exercises. Spread them throughout your workout routines during the week. Either practice the old or learn and practice the new. ![]() My first piece of advice is to practice the exercises you want to test during normal workouts in the weeks or even months prior to taking the test for real. ![]() The new events are hand-release push-ups (like the Army's new test) in place of regular push-ups, plank pose (like the Navy) or cross-legged reverse crunches (like no one else uses) in place of regular crunches, and the 20-meter beep test/shuttle run, used by many Allied militaries and law enforcement agencies around the world, in place of the 1.5-mile run. In the Air Force, you can now select the old test or replacement combinations of the new exercise options. Each service has their variation on what calisthenics and cardio events are used and how they are graded, but they have been using a test that roughly focuses on upper-body muscle stamina and cardio endurance. Making both the old or new options available is a unique compromise for the personnel required to take these fitness tests.įor instance, the old test that was the standard among the branches of service is the classic push-ups, sit-ups/crunches and 1.5-mile run. Mike, this is a good question, since many people in the Air Force can now choose what exercises they want to test during the fitness test cycle. Just curious if you thought one option is easier or harder than the other? Thanks Mike Stew, due to COVID, I have not had a fitness test in a while and was wondering what do you think the best option would be for the new Air Force Fitness Test? The options of exercises are: 1.5-mile run or 20-meter beep test shuttle run push-ups or hand-release push-ups and sit-ups, cross-legged reverse crunches or plank pose. ![]()
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