Live workout from 13 September 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

 

Split Hops

Target: Quad, Glutes, Core Stability

• Take a split stance. Bend both your knees and leap up into the air, leaving the ground with both feet at the same time.
• As soon as you land, repeat.
• :20 of work on right leg forward, then alternate to left leg forward.

 

Kneeling Resistance Lifts (Left)

Target: Legs, Back, Shoulder, Core Stability

• Begin in a half kneeling position with both knees and hips forming a 90 degree position, a neutral spine, and a solid base.
• Take resistance with both hands and raise it up towards the shoulder that is on the closed side.
• In a diagonal pattern, throw the med ball toward the open side so that the med ball hits about a foot away from the down knee.

 

Bodyweight High Plank Row

Target: Posterior Chain, Core Stability

• Place your hands shoulder width and set your body in pushup position. Make sure that your arms are completely straight with your hands directly beneath your shoulders.
• Keeping your abs tight and elbows close to your body, row one hand in fist off of the floor, pulling your elbow as high as you can while you squeeze your shoulder blade back. Return hand to the floor.

Kneeling Resistance Lifts (Right)

Target: Legs, Back, Shoulder, Core Stability

• Begin in a half kneeling position with both knees and hips forming a 90 degree position, a neutral spine, and a solid base.
• Take resistance with both hands and raise it up towards the shoulder that is on the closed side.
• In a diagonal pattern, throw the med ball toward the open side so that the med ball hits about a foot away from the down knee.