Live workout from 24 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

 

Lunge to Overhead Press

Target: Quad, Glutes, Core Stability

• Hold a dumbbell in one hand at shoulder height.
• Start from a lunge split stance. Lunge 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.

 

T Push-Up

Target: Pectoral, Tricep, Core Stability

• Lie face down on the floor supported by your hands in the standard push-up position.
• Perform a powerful push-up and at the top of the exercise lift one arm from the floor and raise towards the ceiling whilst twisting your torso to the side. Roll onto the sides of your feet and keep your body straight at all times.
• Return to the starting position.
• Repeat but this time raise the opposite arm and alternate arms to complete the set.

 

Alternating Reverse Fly

Target: Back, Core Stability

• Stand with feet shoulder-width apart holding dumbbells at your sides.
• Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor.
• Allow the weights to hang straight down, palms facing each other.
• Maintain a tight core, straight back, and slight knee bend.
• Exhale and raise both arms out to your side, squeezing the shoulder blades together.
• Keep a soft bend in your elbows as you pull your shoulder blades toward the spine.
• Inhale as you lower the weight back to start position.
• Avoid hunching your shoulders up during the movement.
• Keep your chin tucked to maintain a neutral spine during the exercise.
• Focus on feeling the shoulders blades coming together with proper breathing from start to finish.

Plank Dips

Target: Core Strength and Stability

• From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). Come back to elbow plank.
• Now lower the right hip toward the floor.