-flutter kicks 1st set 90 secs each 2nd set 60 secs each 3rd set 30 secs each Run a lap in between exercises Cool down PD, 4 for the Core Poker PT. Deadlift-5x3270lbs. The Sit-Up vs. A U.S. Army Soldier flutter kicks in shallow water as his team watches and counts his repetitions during one of the events at the 74th Engineer Dive Detachment's Diver Fitness Challenge at Kuwait Naval Base, Kuwait, Aug. 31, 2018. Glenn Grabs, first sergeant of the Outreach and Recruiting Company. Push-ups Source(s): U.S.Army Disabled Veteran 19K20 M1A1 Abrams Heavy MBT 1990-1996 Not that I am active duty but we follow TC 3-22.20 for morning PT and I sweat it up pretty good, however I know that to improve my PT I have to do more on my own (which I do). Flutter kicks are an exercise that can strengthen your core muscles and, in some cases, your lower back. 50 four count flutter kicks 40 sit-ups with weight overhead 30 leg levers 20 sitting toe touches 10 slow crunches (count slow to four and hold at top) #7 WOD “Bradley” 10 rounds for time 100 meter sprint 10 pullups 100 meter sprint 10 burpees Rest 30 seconds – repeat #8 WORKOUT. Pull ups - 5x3 Leg raises - 20x2 RDL-5x3 Plank/flutter kicks- 30 sec Pushups- 40 Sit-ups- 40 30 sec assault bike 30 sec sprint 30 sec ammo carry. If this isn’t challenging enough, you can always put your legs in a “V” shape and do some V-ups instead. According to Clark, flutter kicks are “an Army classic.” To really engage your ab muscles, make sure your feet, legs and shoulders are off the ground for the duration of the move. -Hearts = pushups -Diamonds = wide arm/close hand pushup, -Clubs = sit ups, -Spades= flutter kicks. flutter kicks Lay on your back, tucking hands palms down under the upper outer part of your butt Keep your legs straight, toes pointed and flex abs to hold them 6” off the ground Friday Long run. Pull ups - 5x3 Leg raises - 20x3 RDL-5x3 Plank/flutter kicks- 30 sec Pushups- 40 Sit-ups- 40 1 min sec assault bike 30 sec sprint 30 sec ammo carry. This exercise is generally safe. The Crunch. RELATED STORIES. October 2, 2020 U.S. Army STAND-TO! You may want to … | Social Security Tax Deferral; April 6, 2020 U.S. Army places temporary hold on new recruits to basic training; September 12, 2019 Army … Bring a deck of cards to formation, then peel one card at a time. Through this initiative, the Army has an opportunity to connect the soldier community to the “fittest people in the American population,” said Master Sgt. The Army Warrior Fitness Program is an Army Recruiting Command engagement and outreach initiative. -Whatever number comes up, do 5k run or 1 … The Army is changing its fitness guidelines because it believes sit-ups can be harmful and that there are better ways to condition and strengthen the core.