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APFT Calisthei!s E"er!ises
APFT Calisthei!s E"er!ises
Source: Department of the Army Field Manual, FM 21-20 Physical Fitness Trainin
T.e follo-ing are so&e co&&on APT calist.enic e/ercises0
Side#Straddle H$%
P$siti$& Assu&e t.e position of attention0
A!ti$& 123 4u&p slig.tly into t.e air -.ile &oving t.e legs &ore t.an s.oulder%-idt.
apart5 s-inging t.e ar&s over.ead and clapping t.e pal&s toget.er0 163 4u&p slig.tly
into t.e air -.ile s-inging t.e ar&s side-ard and do-n-ard and returning to t.e
position of attention0 173 Repeat action 20 183 Repeat action 60
Variati$& 123 4u&p slig.tly into t.e air -.ile &oving t.e left leg for-ard and t.e rig.t
leg ,ac#-ard5 s-inging t.e ar&s over.ead and clapping t.e pal&s toget.er0 163 4u&p
slig.tly into t.e air -.ile s-inging t.e ar&s side-ard and do-n-ard and returning to t.e
position of attention0 173 Repeat t.e 9u&ping and ar& &ove&ents of action 2 -.ile
&oving t.e rig.t leg for-ard and t.e left leg ,ac#-ard0 183 Repeat action 60
M'le (i!)
P$siti$& Stand -it. t.e feet s.oulder -idt. apart0
A!ti$& 4u&p up repeatedly -.ile #ic#ing t.e .eels to t.e ,uttoc#s0 To do t.e &ule #ic#
to cadence5 do one repetition per count0 *se a &oderate cadence0
S)i *'m%
P$siti$& Stand -it. feet toget.er5 t.e .ands placed ,e.ind t.e .ead -it. t.e fingers
interlaced0
A!ti$& 123 :eeping t.e feet toget.er5 9u&p side-ays to t.e left0 163 :eeping t.e feet
toget.er5 9u&p side-ays to t.e rig.t0 173 Repeat action 20 183 Repeat action 60
Fl'tter (i!)
P$siti$& Lie on your ,ac# -it. t.e .ands ,eneat. t.e ,uttoc#s5 t.e .ead raised5 and
t.e #nees slig.tly ,ent0
A!ti$& Alternately raise and lo-er legs5 #eeping t.e #nees slig.tly ,ent and t.e feet
elevated ; to 2< inc.es a,ove t.e floor0 To do t.e flutter #ic# to cadence5 do one
repetition per count0 *se a &oderate cadence0
+ed ad Rea!h
P$siti$& Stand in a -ide5 side%straddled position -it. t.e pal&s facing eac. ot.er and
t.e ar&s over.ead and straig.t0
A!ti$& 123 "end at t.e #nees and -aist0 Slo-ly ,ring t.e ar&s do-n5 and reac.
,et-een t.e legs as far as possi,le0 Ma#e sure t.e angle for&ed ,y t.e upper and lo-er
leg in never less t.an => degrees0 163Recover slo-ly to t.e start position0 173 Repeat
action 2 183 Repeat action 60 *se a slo- cadence0
Hi,h *'m%er
P$siti$& Place t.e feet a,out s.oulder -idt. apart -it. t.e #nees fle/ed0 "end for-ard
at t.e -aist5 aligning t.e ar&s -it. t.e trun# and .ips0 :eep t.e ar&s straig.t at all
ti&es during t.e e/ercise0 :eep t.e pal&s facing eac. ot.er -it. t.e .ead and eyes
initially to t.e front0
A!ti$& 123 Ta#e a slig.t 9u&p into t.e air -.ile s-inging t.e ar&s for-ard and up to
s.oulder level0 163 Ta#e a slig.t 9u&p -.ile s-inging t.e ar&s ,ac#-ard5 returning to
t.e start position0 173 9u&p strongly up-ard -.ile s-inging t.e ar&s for-ard and up to
t.e over.ead position? at t.e sa&e ti&e5 ,riefly loo# s#y-ard0 @.ile descending5 return
t.e .ead and eyes to t.e front5 and fle/ t.e #nees0 183 Repeat action 60 *se a &oderate
cadence0
S-'at +eder
P$siti$& Stand -it. t.e feet s.oulder%-idt. apart5 .ands on .ips5 t.u&,s in t.e s&all
of t.e ,ac#5 and t.e el,o-s ,ac#0
A!ti$& 123 "ending t.e #nees5 lo-er yourself to a .alf%sAuat position -.ile &aintaining
,alance on t.e ,alls of t.e feet0 @it. t.e trun# inclined slig.tly for-ard5 t.rust t.e ar&s
for-ard to s.oulder level -it. t.e el,o-s loc#ed and t.e pal&s do-n0 163 Recover to t.e
start position0 173 :eeping t.e #nees slig.tly ,ent5 ,end for-ard at t.e -aist5 touc.ing
t.e ground in front of t.e toes0 183 Recover to t.e start position0 *se a &oderate
cadence0
L',er
P$siti$& Start fro& t.e position of attention0
A!ti$& 123 Lunge diagonally for-ard to t.e left ,y stepping in t.at direction -it. t.e
left foot5 placing t.e left #nee over t.e left foot0 At t.e sa&e ti&e5 place t.e ar&s
side-ard at s.oulder level5 t.e pal&s up5 and t.e .ead and s.oulders sAuarely to t.e
front0 163 "end slo-ly for-ard and do-n-ard over t.e left t.ig.5 .ands grasping t.e
opposite ar&s a,ove t.e el,o-s0 173 Recover slo-ly to t.e second position ,y releasing
t.e ar&s5 straig.tening t.e trun#5 and e/tending t.e ar&s side-ard5 pal&s up0 183
Resu&e t.e position of attention ,y dropping t.e ar&s and returning t.e left foot to t.e
side of t.e rig.t0 Repeat t.e e/ercise to t.e rig.t side0 *se a &oderate cadence0
(ee +eder
P$siti$& Stand -it. t.e feet s.oulder%-idt. apart5 .ands on t.e .ips5 t.e t.u&,s in
t.e s&all of t.e ,ac#5 and t.e el,o-s ,ac#0
A!ti$& "end at t.e #nees5 lean slig.tly for-ard at t.e -aist -it. t.e .ead up5 and slide
t.e .ands along t.e outside of t.e legs until t.e e/tended fingers reac. t.e tops of t.e
,oots or t.e &iddle of t.e lo-er leg0 163 Recover to t.e start position0 173 Repeat action
20 183 Repeat action 60 *se &oderate cadence0
The S.immer
P$siti$& Lie prone -it. t.e feet toget.er and -it. t.e ar&s toget.er and e/tended
for-ard in front of t.e ,ody0 :eep t.e ar&s and legs straig.t at all ti&es during t.is
e/ercise0
A!ti$& 123 Move t.e rig.t ar& and t.e left leg up0 163 Return to t.e start position0 173
Move t.e left ar& and t.e rig.t leg up0 183 Return to t.e start position0 Continue in an
alternating &anner0 *se a &oderate cadence0
S'%ie +i!/!le
P$siti$& Assu&e t.e supine position -it. t.e .ips and #nees fle/ed0 Place t.e pal&s
directly on top of t.e .ead -it. t.e fingers interlaced0
A!ti$& 123 "ring t.e left #nee up-ard -.ile curling t.e trun# up-ard5 and touc. t.e
rig.t el,o- to t.e left #nee0 163 Repeat action 2 -it. t.e ot.er leg and el,o-0 173 Repeat
action 20 183 Repeat action 60 *se a slo- cadence0
The E,ie
P$siti$& Stand -it. t.e ar&s straig.t and in front of t.e ,ody0 T.e ar&s s.ould ,e
parallel to t.e ground -it. t.e pal&s facing do-n-ard0
A!ti$& 123 "ring t.e left #nee up-ard to t.e left el,o-0 163 Return to t.e start position0
173 Touc. t.e rig.t #nee to t.e rig.t el,o-0 183 Recover to t.e start position0 "e sure to
#eep t.e ar&s parallel to t.e ground t.roug. out t.e entire e/ercise0 *se a &oderate
cadence0
Cr$ss#C$'tr/ S)ier
P$siti$& Assu&e t.e position of attention0
A!ti$& 4u&p Slig.tly into t.e air5 and &ove t.e left foot for-ard and t.e rig.t foot
,ac#-ard5 landing -it. ,ot. #nees slig.tly ,ent0 At t.e sa&e ti&e5 &ove t.e rig.t ar&
up-ard and for-ard to s.oulder .eig.t and t.e left ar& ,ac# as far as possi,le5 al-ays
#eeping t.e ar&s straig.t and t.e pal&s facing eac. ot.er0 163 4u&p slig.tly into t.e air5
and &ove t.e rig.t foot for-ard and t.e left foot ,ac#-ard0 At t.e sa&e ti&e5 &ove t.e
left ar& up-ard and for-ard to t.e s.oulder .eig.t and t.e rig.t ar& ,ac# as far as
possi,le0 173 Repeat action 20 183 Repeat action 60 *se a &oderate cadence0
P'sh#U%
P$siti$& Assu&e t.e front leaning rest position -it. t.e .ands placed co&forta,ly
apart5 t.e feet toget.er or up to 26 inc.es apart5 and t.e ,ody for&ing a generally
straig.t line fro& t.e s.oulders to t.e an#les0
A!ti$& :eeping t.e ,ody straig.t t.roug.out t.e e/ercise5 lo-er t.e ,ody until t.e
upper ar&s are at least parallel to t.e ground0 T.en5 pus. yourself up to t.e initial
position ,y co&pletely straig.tening t.e ar&s0
P'sh#U% Variati$& To train t.e &uscles &ore co&pletely5 place t.e .ands at varying
-idt.s0 T.ey &ay ,e -ider apart or closer toget.er t.an s.oulder -idt.0 (levating t.e
feet to different .eig.ts &a#es pus.%ups &ore difficult0 T.e .ig.er t.e feet5 t.e &ore
difficult t.e e/ercise0 Pus.%ups are also &ore difficult -.en t.e .ands and feet are
placed on ,o/es or c.airs0 T.is .elps t.e soldier e/ercise t.roug. a fuller range of
&otion0 To do e/tra repetitions -.en fatigued5 drop to t.e #nees -.ile #eeping t.e
#nees5 .ips5 and s.oulders in a straig.t line0
Sit U%
P$siti$& Lie on t.e ,ac# -it. t.e feet toget.er or up to 26 inc.es apart5 t.e #nees ,ent
so t.at an angle of => degrees is for&ed ,y t.e upper and lo-er legs5 and t.e fingers
interloc#ed ,e.ind t.e .ead0
A!ti$& Raise your upper ,ody for-ard to t.e vertical position so t.at t.e ,ase of t.e
nec# is a,ove t.e ,ase of t.e spine5 t.en lo-er yourself in a controlled &anner until t.e
,otto& of t.e s.oulder ,lades touc. t.e ground0
Sit#'% Variati$s& Variations include #eeping t.e feet elevated and crossing t.e .ands
on t.e c.est0
Chi#U% 0P'll#U%1
P$siti$& Bang fro& a .ori$ontal ,ar -it. t.e ar&s fully e/tended0
A!ti$& "end your el,o-s and pull yourself up-ard until your c.in is a,ove t.e ,ar? do
not s-ing or #ic# your legs0 Return to t.e starting position in a controlled &anner0
Variati$s& *se over.and 1pull%up35 under.and 1c.in%up35 or alternating grips5 -it. t.e
.ands close toget.er5 far apart5 or at s.oulder%-idt.0 )f una,le to co&plete a c.in%up5
using proper for&5 elevate yourself to t.e up position -it. .elp and .ang t.ere5 or
slo-ly lo-er yourself to t.e starting position0 Repeat t.is several ti&es5 gradually adding
&ore repetitions fro& -or#out to -or#out0
Parallel +ar Di%
P$siti$& :eep t.e feet off t.e floor and support t.e ,odyCs -eig.t on straig.t ar&s0
A!ti$& "end t.e ar&s and lo-er t.e ,ody in a controlled &anner until t.e upper ar&s
are at least parallel to t.e floor0 )f necessary5 ,end t.e legs at t.e #nees to #eep t.e feet
fro& touc.ing t.e floor0 Straig.ten t.e ar&s to return to t.e starting position0
APT Calist.enics (/ercises
APT Conditioning Drills
APT Guerrilla (/ercises
APT O,stacle Courses
APT Rifle Drills
APT Log Drills
APT AAuatic (/ercise
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APFT Calisthei!s E"er!ises
APFT Calisthei!s E"er!ises
Source: Department of the Army Field Manual, FM 21-20 Physical Fitness Trainin
T.e follo-ing are so&e co&&on APT calist.enic e/ercises0
Side#Straddle H$%
P$siti$& Assu&e t.e position of attention0
A!ti$& 123 4u&p slig.tly into t.e air -.ile &oving t.e legs &ore t.an s.oulder%-idt.
apart5 s-inging t.e ar&s over.ead and clapping t.e pal&s toget.er0 163 4u&p slig.tly
into t.e air -.ile s-inging t.e ar&s side-ard and do-n-ard and returning to t.e
position of attention0 173 Repeat action 20 183 Repeat action 60
Variati$& 123 4u&p slig.tly into t.e air -.ile &oving t.e left leg for-ard and t.e rig.t
leg ,ac#-ard5 s-inging t.e ar&s over.ead and clapping t.e pal&s toget.er0 163 4u&p
slig.tly into t.e air -.ile s-inging t.e ar&s side-ard and do-n-ard and returning to t.e
position of attention0 173 Repeat t.e 9u&ping and ar& &ove&ents of action 2 -.ile
&oving t.e rig.t leg for-ard and t.e left leg ,ac#-ard0 183 Repeat action 60
M'le (i!)
P$siti$& Stand -it. t.e feet s.oulder -idt. apart0
A!ti$& 4u&p up repeatedly -.ile #ic#ing t.e .eels to t.e ,uttoc#s0 To do t.e &ule #ic#
to cadence5 do one repetition per count0 *se a &oderate cadence0
S)i *'m%
P$siti$& Stand -it. feet toget.er5 t.e .ands placed ,e.ind t.e .ead -it. t.e fingers
interlaced0
A!ti$& 123 :eeping t.e feet toget.er5 9u&p side-ays to t.e left0 163 :eeping t.e feet
toget.er5 9u&p side-ays to t.e rig.t0 173 Repeat action 20 183 Repeat action 60
Fl'tter (i!)
P$siti$& Lie on your ,ac# -it. t.e .ands ,eneat. t.e ,uttoc#s5 t.e .ead raised5 and
t.e #nees slig.tly ,ent0
A!ti$& Alternately raise and lo-er legs5 #eeping t.e #nees slig.tly ,ent and t.e feet
elevated ; to 2< inc.es a,ove t.e floor0 To do t.e flutter #ic# to cadence5 do one
repetition per count0 *se a &oderate cadence0
+ed ad Rea!h
P$siti$& Stand in a -ide5 side%straddled position -it. t.e pal&s facing eac. ot.er and
t.e ar&s over.ead and straig.t0
A!ti$& 123 "end at t.e #nees and -aist0 Slo-ly ,ring t.e ar&s do-n5 and reac.
,et-een t.e legs as far as possi,le0 Ma#e sure t.e angle for&ed ,y t.e upper and lo-er
leg in never less t.an => degrees0 163Recover slo-ly to t.e start position0 173 Repeat
action 2 183 Repeat action 60 *se a slo- cadence0
Hi,h *'m%er
P$siti$& Place t.e feet a,out s.oulder -idt. apart -it. t.e #nees fle/ed0 "end for-ard
at t.e -aist5 aligning t.e ar&s -it. t.e trun# and .ips0 :eep t.e ar&s straig.t at all
ti&es during t.e e/ercise0 :eep t.e pal&s facing eac. ot.er -it. t.e .ead and eyes
initially to t.e front0
A!ti$& 123 Ta#e a slig.t 9u&p into t.e air -.ile s-inging t.e ar&s for-ard and up to
s.oulder level0 163 Ta#e a slig.t 9u&p -.ile s-inging t.e ar&s ,ac#-ard5 returning to
t.e start position0 173 9u&p strongly up-ard -.ile s-inging t.e ar&s for-ard and up to
t.e over.ead position? at t.e sa&e ti&e5 ,riefly loo# s#y-ard0 @.ile descending5 return
t.e .ead and eyes to t.e front5 and fle/ t.e #nees0 183 Repeat action 60 *se a &oderate
cadence0
S-'at +eder
P$siti$& Stand -it. t.e feet s.oulder%-idt. apart5 .ands on .ips5 t.u&,s in t.e s&all
of t.e ,ac#5 and t.e el,o-s ,ac#0
A!ti$& 123 "ending t.e #nees5 lo-er yourself to a .alf%sAuat position -.ile &aintaining
,alance on t.e ,alls of t.e feet0 @it. t.e trun# inclined slig.tly for-ard5 t.rust t.e ar&s
for-ard to s.oulder level -it. t.e el,o-s loc#ed and t.e pal&s do-n0 163 Recover to t.e
start position0 173 :eeping t.e #nees slig.tly ,ent5 ,end for-ard at t.e -aist5 touc.ing
t.e ground in front of t.e toes0 183 Recover to t.e start position0 *se a &oderate
cadence0
L',er
P$siti$& Start fro& t.e position of attention0
A!ti$& 123 Lunge diagonally for-ard to t.e left ,y stepping in t.at direction -it. t.e
left foot5 placing t.e left #nee over t.e left foot0 At t.e sa&e ti&e5 place t.e ar&s
side-ard at s.oulder level5 t.e pal&s up5 and t.e .ead and s.oulders sAuarely to t.e
front0 163 "end slo-ly for-ard and do-n-ard over t.e left t.ig.5 .ands grasping t.e
opposite ar&s a,ove t.e el,o-s0 173 Recover slo-ly to t.e second position ,y releasing
t.e ar&s5 straig.tening t.e trun#5 and e/tending t.e ar&s side-ard5 pal&s up0 183
Resu&e t.e position of attention ,y dropping t.e ar&s and returning t.e left foot to t.e
side of t.e rig.t0 Repeat t.e e/ercise to t.e rig.t side0 *se a &oderate cadence0
(ee +eder
P$siti$& Stand -it. t.e feet s.oulder%-idt. apart5 .ands on t.e .ips5 t.e t.u&,s in
t.e s&all of t.e ,ac#5 and t.e el,o-s ,ac#0
A!ti$& "end at t.e #nees5 lean slig.tly for-ard at t.e -aist -it. t.e .ead up5 and slide
t.e .ands along t.e outside of t.e legs until t.e e/tended fingers reac. t.e tops of t.e
,oots or t.e &iddle of t.e lo-er leg0 163 Recover to t.e start position0 173 Repeat action
20 183 Repeat action 60 *se &oderate cadence0
The S.immer
P$siti$& Lie prone -it. t.e feet toget.er and -it. t.e ar&s toget.er and e/tended
for-ard in front of t.e ,ody0 :eep t.e ar&s and legs straig.t at all ti&es during t.is
e/ercise0
A!ti$& 123 Move t.e rig.t ar& and t.e left leg up0 163 Return to t.e start position0 173
Move t.e left ar& and t.e rig.t leg up0 183 Return to t.e start position0 Continue in an
alternating &anner0 *se a &oderate cadence0
S'%ie +i!/!le
P$siti$& Assu&e t.e supine position -it. t.e .ips and #nees fle/ed0 Place t.e pal&s
directly on top of t.e .ead -it. t.e fingers interlaced0
A!ti$& 123 "ring t.e left #nee up-ard -.ile curling t.e trun# up-ard5 and touc. t.e
rig.t el,o- to t.e left #nee0 163 Repeat action 2 -it. t.e ot.er leg and el,o-0 173 Repeat
action 20 183 Repeat action 60 *se a slo- cadence0
The E,ie
P$siti$& Stand -it. t.e ar&s straig.t and in front of t.e ,ody0 T.e ar&s s.ould ,e
parallel to t.e ground -it. t.e pal&s facing do-n-ard0
A!ti$& 123 "ring t.e left #nee up-ard to t.e left el,o-0 163 Return to t.e start position0
173 Touc. t.e rig.t #nee to t.e rig.t el,o-0 183 Recover to t.e start position0 "e sure to
#eep t.e ar&s parallel to t.e ground t.roug. out t.e entire e/ercise0 *se a &oderate
cadence0
Cr$ss#C$'tr/ S)ier
P$siti$& Assu&e t.e position of attention0
A!ti$& 4u&p Slig.tly into t.e air5 and &ove t.e left foot for-ard and t.e rig.t foot
,ac#-ard5 landing -it. ,ot. #nees slig.tly ,ent0 At t.e sa&e ti&e5 &ove t.e rig.t ar&
up-ard and for-ard to s.oulder .eig.t and t.e left ar& ,ac# as far as possi,le5 al-ays
#eeping t.e ar&s straig.t and t.e pal&s facing eac. ot.er0 163 4u&p slig.tly into t.e air5
and &ove t.e rig.t foot for-ard and t.e left foot ,ac#-ard0 At t.e sa&e ti&e5 &ove t.e
left ar& up-ard and for-ard to t.e s.oulder .eig.t and t.e rig.t ar& ,ac# as far as
possi,le0 173 Repeat action 20 183 Repeat action 60 *se a &oderate cadence0
P'sh#U%
P$siti$& Assu&e t.e front leaning rest position -it. t.e .ands placed co&forta,ly
apart5 t.e feet toget.er or up to 26 inc.es apart5 and t.e ,ody for&ing a generally
straig.t line fro& t.e s.oulders to t.e an#les0
A!ti$& :eeping t.e ,ody straig.t t.roug.out t.e e/ercise5 lo-er t.e ,ody until t.e
upper ar&s are at least parallel to t.e ground0 T.en5 pus. yourself up to t.e initial
position ,y co&pletely straig.tening t.e ar&s0
P'sh#U% Variati$& To train t.e &uscles &ore co&pletely5 place t.e .ands at varying
-idt.s0 T.ey &ay ,e -ider apart or closer toget.er t.an s.oulder -idt.0 (levating t.e
feet to different .eig.ts &a#es pus.%ups &ore difficult0 T.e .ig.er t.e feet5 t.e &ore
difficult t.e e/ercise0 Pus.%ups are also &ore difficult -.en t.e .ands and feet are
placed on ,o/es or c.airs0 T.is .elps t.e soldier e/ercise t.roug. a fuller range of
&otion0 To do e/tra repetitions -.en fatigued5 drop to t.e #nees -.ile #eeping t.e
#nees5 .ips5 and s.oulders in a straig.t line0
Sit U%
P$siti$& Lie on t.e ,ac# -it. t.e feet toget.er or up to 26 inc.es apart5 t.e #nees ,ent
so t.at an angle of => degrees is for&ed ,y t.e upper and lo-er legs5 and t.e fingers
interloc#ed ,e.ind t.e .ead0
A!ti$& Raise your upper ,ody for-ard to t.e vertical position so t.at t.e ,ase of t.e
nec# is a,ove t.e ,ase of t.e spine5 t.en lo-er yourself in a controlled &anner until t.e
,otto& of t.e s.oulder ,lades touc. t.e ground0
Sit#'% Variati$s& Variations include #eeping t.e feet elevated and crossing t.e .ands
on t.e c.est0
Chi#U% 0P'll#U%1
P$siti$& Bang fro& a .ori$ontal ,ar -it. t.e ar&s fully e/tended0
A!ti$& "end your el,o-s and pull yourself up-ard until your c.in is a,ove t.e ,ar? do
not s-ing or #ic# your legs0 Return to t.e starting position in a controlled &anner0
Variati$s& *se over.and 1pull%up35 under.and 1c.in%up35 or alternating grips5 -it. t.e
.ands close toget.er5 far apart5 or at s.oulder%-idt.0 )f una,le to co&plete a c.in%up5
using proper for&5 elevate yourself to t.e up position -it. .elp and .ang t.ere5 or
slo-ly lo-er yourself to t.e starting position0 Repeat t.is several ti&es5 gradually adding
&ore repetitions fro& -or#out to -or#out0
Parallel +ar Di%
P$siti$& :eep t.e feet off t.e floor and support t.e ,odyCs -eig.t on straig.t ar&s0
A!ti$& "end t.e ar&s and lo-er t.e ,ody in a controlled &anner until t.e upper ar&s
are at least parallel to t.e floor0 )f necessary5 ,end t.e legs at t.e #nees to #eep t.e feet
fro& touc.ing t.e floor0 Straig.ten t.e ar&s to return to t.e starting position0
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