{"id":20988,"date":"2020-06-30T14:28:06","date_gmt":"2020-06-30T19:28:06","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=20988"},"modified":"2020-06-30T14:30:40","modified_gmt":"2020-06-30T19:30:40","slug":"be-fit-live-come-train-with-us-5","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/06\/30\/be-fit-live-come-train-with-us-5\/","title":{"rendered":"BE FIT LIVE: Come Train With Us!"},"content":{"rendered":"

Live workout from 29 June 2020.<\/em><\/p>\n

 <\/p>\n

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.<\/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

    Push-Up (Variation)<\/h1>\n

    Target: Pectoral, Tricep<\/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

      Jacks<\/h1>\n

      Target: Aerobic exercise, glutes, quadriceps, hip flexors<\/p>\n

        \n
      • Begin by standing with your legs straight and your arms to your sides.<\/li>\n
      • Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.<\/li>\n
      • Jump again, lowering your arms and bringing your legs together. Return to your starting position.<\/li>\n<\/ul>\n

         <\/p>\n

        Drop Squat w\/ Alt Floor Touches<\/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
        • Allow hand to guide down and touch floor while in squat position<\/span>.<\/span><\/li>\n
        • Return to start position and you next floor touch should be with opposing hand.<\/li>\n<\/ul>\n
          <\/div>\n

          Bent Leg Raises<\/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
          • Hands by your side or under lower lumbar for support.<\/li>\n
          • Lift legs together and bring knees to chest at a 90 degree bend.<\/li>\n
          • Extend legs back out in a controlled motion. Repeat bent leg raises for prescribed time.<\/li>\n<\/ul>\n

             <\/p>\n

            \n

             <\/p>\n

            High Performance Water<\/h1>\n

            Elevate your indoor and outdoor workouts with Aquahydrate to help stay hydrated and performance ready when you need it most. Shop at your nearest Exchange or Express today!<\/p>\n

            Live workout from 29 June 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 […]<\/p>\n","protected":false},"author":86,"featured_media":20989,"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":"BE FIT LIVE: Come Train With 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