6 week activator

 GET READY FOR ASSESSMENT DAY

The 6 Week Activator Challenge will prepare you to meet the basic fitness requirements for joining New Zealand’s Navy, Army or Air Force.

The challenge is easy to follow and best of all, you can do it anywhere, anytime – no gyms or memberships required. It could be the start of your journey to becoming part of a team who need to be in peak physical condition to perform their jobs, every day.

There are separate programmes for male and female, both beginner and advanced. And if you don’t have a smartphone, it’s no problem - you can download the PDF.

Make fitness your mission – click one of the buttons below to download the free app now.

Or if you don’t have a smartphone, click to download the PDFs:

Male Beginner, Female Beginner, Male Advanced, Female Advanced.

 

Videos

  • WARM UP
    Warm Up

    Warm up exercises for before a workout.

  • CURL UP
    Curl Up

    Correct technique for a curl up.

  • PRESS UP
    Press Up

    Correct technique for the Navy, Army and Air Force press ups.

  • HALF SQUAT
    Half Squat

    Correct technique to complete a half squat.

  • PULL UP
    Pull Up

    The correct technique for a pull up.

  • BACK ARCH
    Back Arches

    Correct technique to complete a back arch.

  • BEEP TEST
    beep test

    Video detailing how the beep test works and what you need to do to pass.

  • STRETCHES / COOL DOWN
    Stretches

    Stretches are important to complete as part of a cool down after a workout.