Fitness Challenge

The Six Week Fitness Challenge

This six week course is designed to increase your fitness levels a little bit each week, so be prepared for a challenge. But at the end of it you should be fit enough to gain entry into the Navy, Army or Air Force.

You will not need any fancy equipment to get stuck in to this programme, however some good shoes will make the running a lot easier. Still, a pair of running shoes are much cheaper than a gym membership.

Please ensure that you warm up and down thoroughly or else injuries can occur. You may also benefit from checking with your doctor that you are medically ready to undertake this programme.

It is a challenge, but it is a result that you should be able to achieve.

Download the Male Beginner Fitness Challenge.

Download the Female Beginner Fitness Challenge.

Download the Male Advanced Fitness Challenge.

Download the Female Advanced Fitness Challenge.

WEEK ONEWEEK TWOWEEK THREE
Let's begin the six week programme!Right, now we are stepping up the pace. Week two sees you running more and increases the running.Okay, now we are into week three. You should be noticing your stamina increasing, and your energy levels too.
WEEK FOURWEEK FIVEWEEK SIX
You are over half way now. Getting harder. Have you got what it takes?You have made it this far. Nearly there. Keep on going!This is it, last week!

Where to from here?

Once you have completed the Six Week Challenge you have two options:

  • Beginners can complete the same programme again and challenge yourself to run faster and complete more reps. Or, if you found this programme easy, complete the advanced programme.
  • Advance can complete the same programme again and challenge yourself to run faster and complete more reps. Or seek professional advise to get a programme that is right for you.

The week before you join NZ Defence Force

Complete week 6 of the programme you are currently on and ensure you have conducted at least 5 weeks of training prior.