For the PT team

1. Air Education and Training Command I n t e g r i t y - S e r v i c e - E x c e l l e n c e Extreme Excellence Challenge (E2C)—Wellness Program Develop America's Airmen Today ... for Tomorrow Air University: The Intellectual and Leadership Center of the Air Force

10. EXTREME EXCELLENCE Begins with YOU! Now Let’s Look at those Exercises!!

27. 8-Count BODY BUILDERS Start in Standing Position; Arms at Side; Feet Together Count 1: Squat down; bending over to point where arms are extended in front of you and resting on the floor Count 2: Kick legs out to a standard Push-Up position Count 3: Kick legs apart to form a wide “V” Count 4: Snap legs back together to push-up position Count 5: Perform 1 standard Push-Up (Down Position) Count 6: Back to Up Position Count 7: Keeping arms on floor in front of you, kick legs forward to tuck them under your chest (Count 1 position) Count 8: Return to Standing Position; Arms at Side, Feet Together Finishing the 8 Count makes 1 repetition 1 minute, Perform as many reps as possible

31. National Standards V-Sit Reach or Flexibility Test 2.25 2.25 2.5 2.25 2.25 1.75 70% 1.75 1.75 1.25 1 0.75 0.5 70% 2.5 2.5 2.75 2.5 2.5 2 75% 2 2 1.5 1.25 1 0.75 75% 2.75 2.75 3 2.75 2.75 2.25 80% 2.25 2.25 1.75 1.5 1.25 1 80% 3 3 3.25 3 3 2.5 90% 2.5 2.5 2 1.75 1.5 1.25 90% 3.25 3.25 3.5 3.25 3.25 2.75 100% 2.75 2.75 2.25 2 1.75 1.5 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male V-Sit Reach

32. National Standards PUSH-UPs 35 30 25 20 19 17 70% 57 50 43 35 30 27 70% 38 33 28 23 21 19 75% 60 55 48 40 35 30 75% 40 35 30 25 23 21 80% 64 58 50 42 37 35 80% 43 38 33 28 25 23 90% 67 62 52 44 39 37 90% 45 40 35 30 27 25 100% 70 65 55 47 42 40 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Push-Ups

33. National Standards PLANK 1:17 1:12 1:07 1:02 0:57 0:52 70% 1:32 1:27 1:22 1:17 1:12 1:07 70% 1:24 1:19 1:14 1:09 1:04 0:59 75% 1:39 1:34 1:29 1:24 1:19 1:14 75% 1:31 1:26 1:21 1:16 1:11 1:06 80% 1:46 1:41 1:36 1:31 1:26 1:21 80% 1:38 1:33 1:28 1:23 1:18 1:13 90% 1:53 1:48 1:43 1:38 1:33 1:28 90% 1:45 1:40 1:35 1:30 1:25 1:20 100% 2:00 1:55 1:50 1:45 1:40 1:35 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Plank

34. National Standards SIT-UPs 53 48 44 40 36 32 70% 53 49 45 41 39 35 70% 56 53 48 44 40 36 75% 58 54 49 45 43 39 75% 59 56 53 48 44 40 80% 62 59 54 49 47 42 80% 63 59 56 53 48 44 90% 66 63 59 54 51 46 90% 66 63 59 56 53 48 100% 70 67 63 59 55 50 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Sit-Ups

35. National Standards LUNGES 32 30 28 26 24 22 70% 37 35 33 31 29 27 70% 34 32 30 28 26 24 75% 39 37 35 33 31 29 75% 36 34 32 30 28 26 80% 41 39 37 35 33 31 80% 38 36 34 32 30 28 90% 43 41 39 37 35 33 90% 40 38 36 34 32 30 100% 45 43 41 39 37 35 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Lunges

36. National Standards MILE RUN 9:36 9:41 9:41 9:49 9:31 9:48 70% 6:57 6:46 6:50 7:00 7:18 7:24 70% 9:31 9:26 9:25 9:28 9:16 9:30 75% 6:42 6:40 6:39 6:52 7:08 7:14 75% 9:27 9:10 9:06 9:04 8:49 9:13 80% 6:33 6:31 6:31 6:43 6:58 7:07 80% 8:22 8:20 8:28 8:23 8:11 8:27 90% 6:10 6:08 6:13 6:23 6:27 6:48 90% 6:58 6:52 7:03 6:59 7:01 7:08 100% 5:33 5:14 5:31 5:40 5:43 5:59 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Mile Run

37. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Develop America's Airmen Today ... for Tomorrow Just Do It!!!