The document describes the Extreme Excellence Challenge (E2C) wellness program for JROTC cadets. The 36-week program includes 20 bodyweight exercises and a 1-mile run. Cadets create individualized training plans to improve their scores on exercises and earn awards based on participation and meeting national standards. The program aims to motivate cadets to develop lifelong healthy habits.

1. Air Education and Training Command I n t e g r i t y - S e r v i c e - E x c e l l e n c e Extreme Excellence Challenge (E2C)—Wellness Program Develop America's Airmen Today ... for Tomorrow Air University: The Intellectual and Leadership Center of the Air Force

10. EXTREME EXCELLENCE Begins with YOU! Now Let’s Look at those Exercises!!

27. 8-Count BODY BUILDERS Start in Standing Position; Arms at Side; Feet Together Count 1: Squat down; bending over to point where arms are extended in front of you and resting on the floor Count 2: Kick legs out to a standard Push-Up position Count 3: Kick legs apart to form a wide “V” Count 4: Snap legs back together to push-up position Count 5: Perform 1 standard Push-Up (Down Position) Count 6: Back to Up Position Count 7: Keeping arms on floor in front of you, kick legs forward to tuck them under your chest (Count 1 position) Count 8: Return to Standing Position; Arms at Side, Feet Together Finishing the 8 Count makes 1 repetition 1 minute, Perform as many reps as possible

31. National Standards V-Sit Reach or Flexibility Test 2.25 2.25 2.5 2.25 2.25 1.75 70% 1.75 1.75 1.25 1 0.75 0.5 70% 2.5 2.5 2.75 2.5 2.5 2 75% 2 2 1.5 1.25 1 0.75 75% 2.75 2.75 3 2.75 2.75 2.25 80% 2.25 2.25 1.75 1.5 1.25 1 80% 3 3 3.25 3 3 2.5 90% 2.5 2.5 2 1.75 1.5 1.25 90% 3.25 3.25 3.5 3.25 3.25 2.75 100% 2.75 2.75 2.25 2 1.75 1.5 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male V-Sit Reach

32. National Standards PUSH-UPs 35 30 25 20 19 17 70% 57 50 43 35 30 27 70% 38 33 28 23 21 19 75% 60 55 48 40 35 30 75% 40 35 30 25 23 21 80% 64 58 50 42 37 35 80% 43 38 33 28 25 23 90% 67 62 52 44 39 37 90% 45 40 35 30 27 25 100% 70 65 55 47 42 40 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Push-Ups

33. National Standards PLANK 1:17 1:12 1:07 1:02 0:57 0:52 70% 1:32 1:27 1:22 1:17 1:12 1:07 70% 1:24 1:19 1:14 1:09 1:04 0:59 75% 1:39 1:34 1:29 1:24 1:19 1:14 75% 1:31 1:26 1:21 1:16 1:11 1:06 80% 1:46 1:41 1:36 1:31 1:26 1:21 80% 1:38 1:33 1:28 1:23 1:18 1:13 90% 1:53 1:48 1:43 1:38 1:33 1:28 90% 1:45 1:40 1:35 1:30 1:25 1:20 100% 2:00 1:55 1:50 1:45 1:40 1:35 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Plank

34. National Standards SIT-UPs 53 48 44 40 36 32 70% 53 49 45 41 39 35 70% 56 53 48 44 40 36 75% 58 54 49 45 43 39 75% 59 56 53 48 44 40 80% 62 59 54 49 47 42 80% 63 59 56 53 48 44 90% 66 63 59 54 51 46 90% 66 63 59 56 53 48 100% 70 67 63 59 55 50 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Sit-Ups

35. National Standards LUNGES 32 30 28 26 24 22 70% 37 35 33 31 29 27 70% 34 32 30 28 26 24 75% 39 37 35 33 31 29 75% 36 34 32 30 28 26 80% 41 39 37 35 33 31 80% 38 36 34 32 30 28 90% 43 41 39 37 35 33 90% 40 38 36 34 32 30 100% 45 43 41 39 37 35 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Lunges

36. National Standards MILE RUN 9:36 9:41 9:41 9:49 9:31 9:48 70% 6:57 6:46 6:50 7:00 7:18 7:24 70% 9:31 9:26 9:25 9:28 9:16 9:30 75% 6:42 6:40 6:39 6:52 7:08 7:14 75% 9:27 9:10 9:06 9:04 8:49 9:13 80% 6:33 6:31 6:31 6:43 6:58 7:07 80% 8:22 8:20 8:28 8:23 8:11 8:27 90% 6:10 6:08 6:13 6:23 6:27 6:48 90% 6:58 6:52 7:03 6:59 7:01 7:08 100% 5:33 5:14 5:31 5:40 5:43 5:59 100% 18 17 16 15 14 13 Age 18 17 16 15 14 13 Age Female Male Mile Run

37. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Develop America's Airmen Today ... for Tomorrow Just Do It!!!