MFP Level 1
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AFPS’ Master Fitness Program
Level One (10-20reps)
Level 1: Round 1
STAND/DISK, CHEST OUT SHOULDERS BACK
SCOOP AND PRAY
SQUATS(MEDICINE BALL OPTIONAL)
ALTERNATE SQUAT, LEAN, PRESS, PULL
PLANK (ALTERNATE LEG OPTIONAL)
LOWER BACK EXTENSIONS
MOUNTAINCLIMB (CRUNCH OPTIONAL)
SHOULDER ROTATIONS
BENT OVER ROWS (MEDICINE BALL)
CR0SS CHOPS (L) & (R)
SQUAT MEDICINE BALL SWING
LATERAL RAISES
SIDE PLANK (L) & (R)
SIDE PLANK TWIST
Level 1: Round 2
Open, Extended arms pulse to the rear
(Center, right diagonal, left diagonal)
Chest, Abductions/Adductions
Open, Extended arms midline Abs/Adduction
Single leg teeter with med ball right/left
Close push-ups 30/ Cobra Push-ups 30
Triceps extensions (balance knees)
Hammer Curls (disc)
Alt squat, lean, cross arms pull
Plank
Mountain climb
Bridge flys (disc)
Arm curls (ex-rotation)
Bridge pull-overs (disc)
Bridge tri-extensions (dual or single arm)
Bridge chest press
Arm curls (mid)
Level 1: Round 3
Legs/Calves/Cardio
Jump Rope
Static Sit Minutes
Squats Standard (med ball)
4 Point stance single leg curls
Walk about on toes (f, r, l, and b)
Leg Adductions/Abductions (on disc)
Front raises quads
Deep, wide, squat / med ball swing
Plyo-Jumps
Front kicks (low, med, high)
Squeeze disc between knees, bridge
Jump Rope