{"id":20805,"date":"2020-06-24T11:19:45","date_gmt":"2020-06-24T16:19:45","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=20805"},"modified":"2021-01-28T10:26:05","modified_gmt":"2021-01-28T16:26:05","slug":"be-fit-live-come-train-with-us-4","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/06\/24\/be-fit-live-come-train-with-us-4\/","title":{"rendered":"BE FIT LIVE: Come Train With Us!"},"content":{"rendered":"

Live workout from 22 June 2020.<\/em><\/p>\n

 <\/p>\n

Join Be Fit Ambassador Roy Montez 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.<\/p>\n

 <\/p>\n

If you were not able to catch the live experience, you can play back and follow along Facebook Live link here<\/a>.<\/p>\n

 <\/p>\n

The Workout<\/h1>\n
    \n
  • :40 seconds of work and :20 seconds of rest<\/li>\n
  • 4 exercises<\/li>\n
  • 4 Rounds total<\/li>\n
  • 1:00 minute of rest between rounds<\/li>\n<\/ul>\n

     <\/p>\n

    Lateral Bounds<\/h1>\n

    2-3 second hold on each leg.<\/p>\n

    Target: Quads, Hamstrings, Glutes, Calf, Core.<\/p>\n

      \n
    • Start in a half squat position. Jump off your outward facing leg as far as possible before landing. Pause for 2-3 seconds as you balance on leg and return to the other side. Repeat.<\/li>\n<\/ul>\n

       <\/p>\n

      Burpee<\/h1>\n

      Target: Glutes, Hamstrings, Back, Core, Calf.<\/p>\n

        \n
      • Draw in navel and contract glutes.<\/li>\n
      • Keep pelvis in neutral position, slowly lower body toward ground, by flexing elbows and retracting and depressing shoulder blades.<\/li>\n
      • Keep elbows at 45 degree angle.<\/li>\n
      • Push back up to starting position, by extending elbows and contracting chest.<\/li>\n<\/ul>\n

         <\/p>\n

        Squat Jump<\/h1>\n

        Target: Quads, Hamstrings, Glutes<\/p>\n

          \n
        • Keep your feet at shoulder width apart and pointed straight ahead.<\/li>\n
        • When squatting, your hips will move down and back.<\/li>\n
        • Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.<\/li>\n
        • In squat position, your hips will descend lower than your knees.<\/li>\n
        • Explode up from your heels to toes extending to jump.<\/li>\n
        • Control landing by absorbing weight and return to squat position.<\/li>\n<\/ul>\n
          <\/div>\n

          Lateral Bear Craw<\/h1>\n

          Target: Core Strength and Stability<\/p>\n

            \n
          • Draw in navel and contract glutes.<\/li>\n
          • Keep pelvis in neutral position.<\/li>\n
          • Hand under shoulder.<\/li>\n
          • Neck, spine to tailbone should be in a relatively straight line.<\/li>\n
          • knees tucked under hips in a table-top position.<\/li>\n
          • Craw slowly to the left and to the right.<\/li>\n<\/ul>\n

             <\/p>\n","protected":false},"excerpt":{"rendered":"

            Live workout from 22 June 2020.   Join Be Fit Ambassador Roy Montez 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 […]<\/p>\n","protected":false},"author":86,"featured_media":20692,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43,117],"tags":[53],"class_list":["post-20805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit","category-fitness","tag-influencer"],"yoast_head":"\nBE FIT LIVE: Come Train With Us! - Exchange Community Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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