Workouts for a healthy New Year Published Jan. 29, 2010 By 2nd Lt. Richard Riley 30th Medical Operations Squadron VANDENBERG AIR FORCE BASE, Calif. -- The New Year is here and the Air Force is currently zeroed in on fitness. Here are a few of my favorite workouts created by Team Vandenberg physical training leaders to improve or maintain your level of physique. 1. The Beast. Looking for a rigorous muscular endurance program to work off the holiday treats? This four-phase workout can be performed at any running track. In phase one, perform push-ups, sit-ups with twists, and bench step-ups in a set of 12 reps at a four-count pace with 100-meter intervals after each exercise. For phase two, transition to crunches, squat thrusts and close-grip push-ups in a set of 10 reps at a four-count pace and continue with 100-meter jog intervals after each exercise. Phase three advances to tuck jumps, bench dips and supermans. Perform 12 normal reps of tuck jumps and bench dips, then progress to supermans in 12 reps at a four-count pace. Continue to jog 100 meters after each exercise. Phase four, the final phase, adds more burn with clap push-ups, crunches and jumping jacks. Perform 10 normal reps of clap push-ups and 10 four-count reps of the crunches and jumping jacks. Continue to jog 100 meters after each exercise. Finish up with a cool-down routine to soothe those angry muscles. 2. 52 Card Pick-Up. Try this creative workout modified from the Biggest Loser show. Obtain a deck of cards and designate an activity for each suit. For example, clubs equal push-ups, spades equal crunches or an abdominal exercise, diamonds equal lunges and hearts equal jogging drills. Start by picking a card from the deck. Based on the card chosen, perform the activity in the amount on the card. For activities involving abs and lunges, try doubling the amount on the card for a longer, more challenging work out. Other cards in the deck can break up the workout. Aces are rest intervals, while jokers may be used to double the amount on the next card. Usually, it will take 45 minutes to complete an entire deck of cards. 3. 1.5 mile Revenge. This is a seven-day plan designed to decrease the difficulty of the 1.5 mile run. Day one, run 400 meters (one lap) six times and then rest after each lap. Try to run each lap in less than 1 minute and 50 seconds. Day two, run a moderate-paced three miles. On day three, run 200 meters (half of a lap) eight times with a goal of 50 seconds each time. Day four, continue with running 10 minutes at a regular pace and then 1 minute at a high intensity. Repeat this cycle three times. Day five includes an 800-meter (two laps) run three times. Aim for less than 4 minutes and 30 seconds, and make sure to completely rest after each run. Day six, walk, jog and run up to seven miles. Finally, day seven, rest. Use this day to recover from an exhaustive workout week. These are just a few workouts that can have a positive impact on your health and challenge you to excel in physical fitness. If these don't help you meet your goals, get involved with some other fitness programs offered on base like the Fitness Center classes (Boot Camp from noon to 12:30 p.m. weekdays, kickboxing from noon to 12:45 p.m. Tuesdays and Thursdays, yoga from 6:30 - 7:30 p.m. Mondays and Thursdays, Pilates from 6:30 - 7:30 p.m. Tuesdays, and more), and intramural sports. For more information on what services are available at Vandenberg, call the Health and Wellness Center at 606-2221 or the fitness center at 606-3832.