Live workout from 5 October 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

 

Dumbbell Clean and Press (Left)

Target: Quad, Glutes, Hamstings, Bicep, Shoulder, Core Stability

• Bend your hips back and allow your knees to bend as needed until the dumbbells hang just outsides your knees.
• Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
• As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again, and allow the momentum to carry the dumbbells up in front of you.
• Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat to absorb the force. Your thumbs should be facing backward and your closed palms facing each other.
• Ensure that your tailbone is tucked under slightly so that your pelvis is parallel to the floor. Brace your core, pulling your ribs down.
• Press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell Clean and Press (Right)

Target: Quad, Glutes, Hamstrings, Biceps, Shoulder, Core Stability

• Bend your hips back and allow your knees to bend as needed until the dumbbells hang just outsides your knees.
• Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
• As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again, and allow the momentum to carry the dumbbells up in front of you.
• Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat to absorb the force. Your thumbs should be facing backward and your closed palms facing each other.
• Ensure that your tailbone is tucked under slightly so that your pelvis is parallel to the floor. Brace your core, pulling your ribs down.
• Press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

 

Dumbbell Squat and Press

Target: Back, Core Stability

• Push back into the hips and keep the back straight to lower into a squat holding the weights on the front of the shoulders.
• When the hips are below the knees in the squat, push both legs into the ground to stand up and at the same time press the dumbbells overhead by straightening the arms.

Plank Alternating Leg Lifts

Target: Core Strength, Glutes, Hamstrings, Back, and Stability