Live workout from 12 August 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

 

Reverse Stepping Lunge to Press

Left Leg Back, Left Arm Press

Target: Quad, Glutes, Hamstrings, Deltoids, Core Stability

• Hold a dumbbell in one hand at shoulder height.
• Lunge backwards with the one leg until the knee is brushing the floor.
• Return to start position with feet together.
• Press the dumbbell overhead. Pause and lower it back to your shoulder, pushing through the heel of the front foot.

 

Staggered Stance Deadlift

:20 each leg

Target: Lower Back, Hamstring

• Stand with feet hip-width apart with a weight by each foot.
• Place one foot a foot-length in front of the other so your stance is staggered.
• Hinge at your hips and bend your knees to lower your body.
• Keep weight close to chest.
• Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
• Keeping your core tight, push through your heels to stand up straight.
• Pause at the top and squeeze your butt.

 

Reverse Stepping Lunge to Press

Right Leg Back, Right Arm Press

Target: Quad, Glutes, Hamstrings, Deltoids, Core Stability

• Hold a dumbbell in one hand at shoulder height.
• Lunge backwards with the one leg until the knee is brushing the floor.
• Return to start position with feet together.
• Press the dumbbell overhead. Pause and lower it back to your shoulder, pushing through the heel of the front foot.

Alternating V-Up w/Toe Touches

Target: Core Strength and Stability

• Lay down on your back with your arms straight above your head.
• Lift your left leg and right arm up at the same time.
• Reach across your body and touch your toes. Bring your right arm and left leg back down.
•  Now lift the left arm and right leg and repeat the motion.
• Alternate back and forth for :40.