{"id":21943,"date":"2020-08-13T12:31:59","date_gmt":"2020-08-13T17:31:59","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=21943"},"modified":"2021-01-28T10:25:20","modified_gmt":"2021-01-28T16:25:20","slug":"be-fit-live-come-train-with-us-11","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/08\/13\/be-fit-live-come-train-with-us-11\/","title":{"rendered":"BE FIT LIVE: Come Train With Us!"},"content":{"rendered":"

Live workout from 12 August 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

    Reverse Stepping Lunge to Press<\/h1>\n

    Left Leg Back, Left Arm Press<\/p>\n

    Target: Quad, Glutes, Hamstrings, Deltoids, Core Stability<\/p>\n

      \n
    • Hold a dumbbell in one hand at shoulder height.<\/li>\n
    • Lunge backwards with the one leg until the knee is brushing the floor.<\/li>\n
    • Return to start position with feet together.<\/li>\n
    • Press the dumbbell overhead. Pause and lower it back to your shoulder, pushing through the heel of the front foot.<\/li>\n<\/ul>\n

       <\/p>\n

      Staggered Stance Deadlift<\/h1>\n

      :20 each leg<\/p>\n

      Target: Lower Back, Hamstring<\/p>\n

        \n
      • Stand with feet hip-width apart with a weight by each foot.<\/li>\n
      • Place one foot a foot-length in front of the other so your stance is staggered.<\/li>\n
      • Hinge at your hips and bend your knees to lower your body.<\/li>\n
      • Keep weight close to chest.<\/li>\n
      • Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.<\/li>\n
      • Keeping your core tight, push through your heels to stand up straight.<\/li>\n
      • Pause at the top and squeeze your butt.<\/li>\n<\/ul>\n

         <\/p>\n

        Reverse Stepping Lunge to Press<\/h1>\n

        Right Leg Back, Right Arm Press<\/p>\n

        Target: Quad, Glutes, Hamstrings, Deltoids, Core Stability<\/p>\n

          \n
        • Hold a dumbbell in one hand at shoulder height.<\/li>\n
        • Lunge backwards with the one leg until the knee is brushing the floor.<\/li>\n
        • Return to start position with feet together.<\/li>\n
        • Press the dumbbell overhead. Pause and lower it back to your shoulder, pushing through the heel of the front foot.<\/li>\n<\/ul>\n
          <\/div>\n

          Alternating V-Up w\/Toe Touches<\/h1>\n

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

            \n
          • Lay down on your back with your arms straight above your head.<\/li>\n
          • Lift your left leg and right arm up at the same time.<\/li>\n
          • Reach across your body and touch your toes. Bring your right arm and left leg back down.<\/li>\n
          •  Now lift the left arm and right leg and repeat the motion.<\/li>\n
          • Alternate back and forth for :40.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

            Live workout from 12 August 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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