Live workout from 10 June 2020.

 

Join Be Fit Ambassador Roy Montez during a Facebook Live workout to challenge yourself with targeted workouts for your arms, core, back, glutes and lower body for a full body strength and conditioning test to help you stay mission ready.

 

If you were not able to catch the live experience, you can play back and follow along here.

 

The Workout

• :40 seconds of work and :20 seconds of rest
• 4 exercises
• 4 Rounds total
• 1:00 minute of rest between rounds

 

Air Squat

Target: Quads, Hamstrings, Glutes

• Keep your feet at shoulder width apart and pointed straight ahead.
• When squatting, your hips will move down and back.
• Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
• In air squats, your hips will descend lower than your knees.

 

Push-Up

Target: Pectoral, Tricep

• Draw in navel and contract glutes.
• Keep pelvis in neutral position, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades.
• Keep elbows at 45 degree angle.
• Push back up to starting position, by extending elbows and contracting chest.

 

Alternating Reverse Lunge

Target: Quads, Hamstrings, Glutes

• Stand up straight with your legs hip-width apart and core muscles engaged.
• Take a wide step about 2 feet (0.61 m) backwards with your left leg.
• Step back as far as you comfortably can to prevent putting your knee at an awkward angle. Don’t try to step directly behind your other leg. Make sure your legs stay hip-width apart for the entire exercise.
• Shift your right knee into a 90° angle.
• Lower your left knee into a 90° angle at the same time. Bend both knees as you lower yourself down toward the floor. Drop your knee until it is about 2 to 3 inches.
• Push through your right leg to rise back to your starting position.

Plank

High Plank

Target: Core Strength and Stability

• Draw in navel and contract glutes.
• Keep pelvis in neutral position.
• Hands under shoulders.
• Neck, spine to tailbone, ankles should be in a relatively straight line.

 

Side Plank (Left/Right)

Target: Core Strength and Stability

• Draw in navel and contract glutes.
• Keep pelvis in neutral position.
• Hand under shoulder.
• Neck, spine to tailbone, ankles should be in a relatively straight line.

 

Shoulder Taps

Target: Core Strength and Stability

• Draw in navel and contract glutes.
• Keep pelvis in neutral position.
• Hand under shoulder.
• Neck, spine to tailbone, ankles should be in a relatively straight line.
• Right hand comes up and touches left shoulder. Left hand stays grounded.
• Left hand comes up and touches right shoulder. right hand stays grounded.