Coronavirus (Covid-19)

Return To Fitness Week 2

Return To Fitness Programme.

RAF Return To Fitness Programme Week 2

Are you preparing for a Fitness test or want to return to fitness now training facilities are open again? 

RAF Physical Training Instructors have created a Return to Fitness Package to help personnel maintain their health, fitness and wellbeing.

"The ongoing pandemic has presented many challenges and to coincide with the gradual easing of restrictions our RAF Physical Training Instructors have created a Return to Fitness Package to assist Regular and Reserve personnel to maintain their health, fitness and wellbeing.  Based on a progressive programme of activities and including important nutritional advice, personnel will have access to information leaflets, videos and audio files for use at home, at the gym or outdoors."

Air Commodore Simon Harper
ACOS Training

Week 2 continues the baseline phase and builds on the great work achieved on your 1st week.  

In terms of body-weight movements, the focus this week should be on trying to increase the amount of reps you can manage on each movement, whilst still maintaining form and control.  If you chose the regressed version last week, try your hand at the harder variant and see how you get on. 

The running sessions will also gradually build in duration as we move closer to our phase goal of running nonstop for 20 minutes.  The aim should be to find a running pace you can maintain for each running interval whilst still maintaining a conversation.

Ensure you prep well for each session by following the RAMP warm ups and invest in some self-care by finding time for mobility/stretches post workout, first thing in the morning or later in the evening. 

The videos are all available from the Official RAF YouTube Channel and the Return To Fitness page.

Click here for the Week 1 of the Programme. 

Good luck!