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BoostcampPNG

Air Force BMT Prep

by Leanne

Program Description

This plan prepares you for Air Force BMT by improving 2-mile run performance, muscular endurance, and overall fitness. It combines endurance runs, speed intervals, timed test runs, and bodyweight strength work to build stamina, power, and running efficiency.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 11, 2026 02:12
  • Last Edited
    Mar 12, 2026 04:37
Muscle Engagement
Front
Back
MuscleSet
Abs
29%
Chest
19.4%
Triceps
19.4%
Front Delts
19.4%
Adductors
9.7%
Other
3.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
13-25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
4-67 reps
-
2
Sit Up
3
8-58 reps
-
3
Hand Release Push-ups
3
1-40 reps
-
4
Cross Leg Reverse Crunch
3
5-49 reps
-
5
Plank
3
1-3.3 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Run
1 Set
13-25 mins
-
Day 3
1
Run
1 Set
-
Day 5
1
Run
1 Set
13-25 mins
-
Day 2
1
Push Up
3 Sets
4-67 Reps
-
2
Sit Up
3 Sets
8-58 Reps
-
3
Hand Release Push-ups
3 Sets
1-40 Reps
-
4
Cross Leg Reverse Crunch
3 Sets
5-49 Reps
-
5
Plank
3 Sets
1-3.3 mins
-
Day 4
1
Push Up
3 Sets
4-67 Reps
-
2
Sit Up
3 Sets
8-58 Reps
-
3
Hand Release Push-ups
3 Sets
1-40 Reps
-
4
Cross Leg Reverse Crunch
3 Sets
5-49 Reps
-
5
Plank
3 Sets
1-3.3 mins
-
Day 6
1
Push Up
3 Sets
4-67 Reps
-
2
Sit Up
3 Sets
8-58 Reps
-
3
Hand Release Push-ups
3 Sets
1-40 Reps
-
4
Cross Leg Reverse Crunch
3 Sets
5-49 Reps
-
5
Plank
3 Sets
1-3.3 mins
-