Live workout from 21 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

 

Lateral Lunge Knee Drives

Target: Quad, Glutes, Core Stability

• Start standing tall with your feet about hips width apart.
• With control, step your right leg out to the right coming into a lunge. Your left leg should be straight and there should be a bend in your right knee.
• With most of your weight on your right leg/foot, push through your right heel as you simultaneously drive your right knee up and off the ground, returning to a standing position. Keep your foot flexed (don’t point your toes down).
• If this is too hard, you can return to the starting position and then lift your right knee up. Be sure to keep a 90-degree angle at the right knee and right hip — this is the part of the exercise that fires up your abs.

 

Bent-Over 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.

 

Squat to Overhead Press

Target: Back, Core Stability

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.

High Plank Knee Drive Crossover

Target: Core Strength and Stability