Live workout from 22 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 Facebook Live link here.

 

The Workout

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

 

Lateral Bounds

2-3 second hold on each leg.

Target: Quads, Hamstrings, Glutes, Calf, Core.

• Start in a half squat position. Jump off your outward facing leg as far as possible before landing. Pause for 2-3 seconds as you balance on leg and return to the other side. Repeat.

 

Burpee

Target: Glutes, Hamstrings, Back, Core, Calf.

• 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.

 

Squat Jump

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 squat position, your hips will descend lower than your knees.
• Explode up from your heels to toes extending to jump.
• Control landing by absorbing weight and return to squat position.

Lateral Bear Craw

Target: Core Strength and Stability

• Draw in navel and contract glutes.
• Keep pelvis in neutral position.
• Hand under shoulder.
• Neck, spine to tailbone should be in a relatively straight line.
• knees tucked under hips in a table-top position.
• Craw slowly to the left and to the right.