Live workout from 29 June 2020.

 

Join Be Fit Ambassador Roy Montez and SMSgt Berry 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

 

Push-Up (Variation)

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.

 

Jacks

Target: Aerobic exercise, glutes, quadriceps, hip flexors

• Begin by standing with your legs straight and your arms to your sides.
• Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.
• Jump again, lowering your arms and bringing your legs together. Return to your starting position.

 

Drop Squat w/ Alt Floor Touches

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.
• Allow hand to guide down and touch floor while in squat position.
• Return to start position and you next floor touch should be with opposing hand.

Bent Leg Raises

Target: Core Strength and Stability

• Draw in navel and contract glutes.
• Keep pelvis in neutral position.
• Hands by your side or under lower lumbar for support.
• Lift legs together and bring knees to chest at a 90 degree bend.
• Extend legs back out in a controlled motion. Repeat bent leg raises for prescribed time.

 

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