Live workout from 31 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

 

Squat Thruster

Target: Quad, Glutes, Biceps, Shoulders, Core Stability

• With feet shoulder width apart, hold a dumbbell with both hands and squat down to comfort leading by the hinge at hips.
• Return to start position with dumbbell racked at chest level.
• Following the path, raise dumbbell overhead locking out arms. Slowly lower weight back to starting position.
• Exercise should feel like one fluid movement with no pauses throughout.

 

Aeroplanes

Target: Legs, Back, Core Stability

• Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.
• Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.
• Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

 

Reverse Lunge w/ 3 Rep Row

Target: Posterior Chain, Core Stability

• Stand with feet shoulder-width apart, hands at side or on your hips. With your right foot, step back about one and a half times your normal stride length, landing with the ball of that foot on the ground and your heel up.
• Perform a 3 repetition row. Be mindful of your chest hovering above your quad and head in a neutral position.
• Return back to starting position and alternate back leg.

Plank Pulls

Target: Core Strength and Stability

• Begin in a full plank position with a dumbbell on the floor a few inches away from the outside of right hand. Engage abs to keep torso steady and reach left arm under right to grab dumbbell. Pull the dumbbell across the floor to the left side of body, releasing it just outside of left arm, and then return to plank.