Challenge yourself with an early 90’s USAF PT Workout from the Tactical Air Control Party (1C431) Pipeline.

Here’s a detailed breakdown of each exercise:

Side Straddle Hop (Jumping Jacks):

• Stand straight with your feet together and hands at your sides. Jump while spreading your legs shoulder-width apart and simultaneously swing your arms up over your head. Jump back to the starting position while bringing your arms back to your sides. That’s half a repetition.

Push-ups:

• Start in a high plank position with your palms flat on the ground, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core engaged. Lower your body until your chest grazes the floor. Keep your elbows close to your body as you push back up to the starting position. That’s half repetition.

Arm Rotations:

• Stand straight with your feet shoulder-width apart. Extend your arms out to your sides at shoulder height. Rotate your arms in small forward circles, and then reverse the direction to do backward circles. That’s half a repetition.

Flutter Kicks:

• Lie on your back with your legs extended and hands by your sides or under your glutes for support. Lift your heels about 6 inches off the ground and make small, rapid, scissor-like up-and-down movements with your legs. That’s half a repetition.

Mountain Climbers:

• Start in a high plank position. Bring your right knee under your torso, keeping the toes off the ground. Return your right foot to the starting position while simultaneously driving your left knee forward. That’s half a repetition,

Plank Jacks:

• Start in a high plank position. Jump your feet out to the sides as if doing a horizontal jumping jack, and then jump them back together. That’s half a repetition.

Leg Spreaders:

• Lie on your back with your legs extended straight up towards the ceiling and your hands by your sides or under your glutes for support. Spread your legs apart as wide as possible, and then bring them back together. That’s half a repetition.

Swimmers:

• Lie on your stomach with your arms extended in front of you and legs extended behind you. Lift your right arm and left leg off the ground as high as you can, and then switch to your left arm and right leg. That’s half a repetition.

Lunge Jumps:

• Start in a lunge position with your right foot forward and left foot back. Jump up explosively, switch your foot positions in mid-air, and land in a lunge with your left foot forward. That’s half a repetition.

Eight Count Body Builders:

• Count each step. Start in a standing position. Squat down and place your hands on the ground. Kick your feet back into a push-up position. Perform a push-up. Spread your legs apart, then bring them back together. Push back up to the high plank position. Jump your feet towards your hands, then stand up and jump into the air with your hands above your head. That’s one repetition.

Perform each exercise for 20 repetitions at the 4-count. After completing all the exercises, finish the workout with a 2-mile run or a 3-mile ruck march carrying a 50lb rucksack.

This workout is designed to challenge your endurance, strength, and agility, just like the TACP training program. Remember to warm up before starting the workout and cool down afterwards. Always listen to your body and modify the exercises as needed.