Too fat for the armed forces? Lose weight for the military

It was roughly 7 years ago when the Air Force set new weight requirements for joining. As you can see from the chart below, there's no difference between men and women. So whether it be taking your running shorts out for a test drive or breaking in some new workout clothes, we're going to whip you into shape for recruitment.

Push-ups
While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a wider range of muscles integrated into the exercise.


According to some treacherously complex math, when you are doing a full-blown pushup, you are "lifting" about 56% of your body weight (the other 44% is held up by your feet). In other words, for an average 200 pound person, doing one pushup is similar to (but not exactly the same as) doing a bench rep of 112 pounds. This is a great way to tone those muscles and trim the fat.


Losing weight? Sit-ups probably not the best way.
Losing weight is all about eating high quality foods and exercising regularly to burn excess calories. You can try to lose weight just by doing sit ups, but it is not the smartest or most efficient way to lose weight, according to this dude. In order to burn 3500 calories in 2 weeks, you can do (on average) 1,000 sit ups a day or walk or jog 2.5 miles a day. So it's best to grab your mesh training shorts and hit the road.


Burpees

Grab a towel for this one. You're gonna be sweating. Bodybuilding.com says Burpee Intervals are one of the best conditioning drills. These intervals consist of Burpees and shadow boxing. For example, you will perform...

• Burpees x 30 seconds (squat to leaping position, then push-up and repeat)
• Shadow box x 30 seconds
• Continue for 2 - 3 minutes

You will begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing. Continue this pattern for a full 2 or 3-minute round. You will then rest 1 minute (or 30 seconds) between each round. Shed the pounds like mad and tighten those muscles.

Best ab workouts for men - Starting off

Look, we all want a set of abs to brag about. Problem is, the six pack is probably buried under a keg unless you're an extreme training addict, MMA fighter or genetic freak.

So it's time to get off the couch and start a routine to swear by. It's 2012 kids, and we aren't getting any younger. You want extreme training? We'll give it to you.

Here are a few workouts to help sculpt those abs into something worthy of a magazine cover. You'll find getting ripped isn't as impossible as it looks.

Elbow planks

- A good warmup for beginner and intermediate ab workouts.

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once.

  

Single leg side planks

- A good warmup for beginner and intermediate ab workouts. Lay on your side and extend your upper body with your forearm perpendicular to your body. Lift your leg and keep it there as long as you can. For an extra challenge, use ankle weights.

Hip lifts 

- Lay down on your back. Keep legs straight and don't let them rock back as your lift your hips. Keep palms on the ground facing up - don't use your hands to push up. Only use your hips for raising - it's tougher than it looks!

XT46 Flash workouts | Extreme flash mob

Who needs a gym? At XT46, we train on the trails, on the pier and right in your neighborhoods. We are the fighters, soldiers and extreme athletes that never settle for second-best. Unleash your inner soldier and get inspired with these XT46 extreme workouts, flash mob style.

After you check the videos, share your favorite extreme workouts with us on Facebook or Twitter.