{"id":23163,"date":"2020-09-22T17:12:50","date_gmt":"2020-09-22T22:12:50","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=23163"},"modified":"2021-01-28T10:24:17","modified_gmt":"2021-01-28T16:24:17","slug":"__trashed-6","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/09\/22\/__trashed-6\/","title":{"rendered":"BE FIT LIVE: Come Train With Us!"},"content":{"rendered":"

Live workout from 21 September 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

    Lateral Lunge Knee Drives<\/h1>\n

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

      \n
    • Start standing tall with your feet about hips width apart.<\/li>\n
    • 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.<\/li>\n
    • 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).<\/li>\n
    • 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 \u2014 this is the part of the exercise that fires up your abs.<\/li>\n<\/ul>\n

       <\/p>\n

      Bent-Over Reverse Fly<\/h1>\n

      Target: Back, Core Stability<\/p>\n

        \n
      • Stand with feet shoulder-width apart holding dumbbells at your sides.<\/li>\n
      • Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor.<\/li>\n
      • Allow the weights to hang straight down, palms facing each other.<\/li>\n
      • Maintain a tight core, straight back, and slight knee bend.<\/li>\n
      • Exhale and raise both arms out to your side, squeezing the shoulder blades together.<\/li>\n
      • Keep a soft bend in your elbows as you pull your shoulder blades toward the spine.<\/li>\n
      • Inhale as you lower the weight back to start position.<\/li>\n
      • Avoid hunching your shoulders up during the movement.<\/li>\n
      • Keep your chin tucked to maintain a neutral spine during the exercise.<\/li>\n
      • Focus on feeling the shoulders blades coming together with proper breathing from start to finish.<\/li>\n<\/ul>\n

         <\/p>\n

        Squat to Overhead Press<\/h1>\n

        Target: Back, Core Stability<\/p>\n

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

          High Plank Knee Drive Crossover<\/h1>\n

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

          \n
            \n
          • Get into a top push up (high plank) position. Put your hands directly beneath your shoulders. Your body should form a straight line from your neck to your ankles.<\/li>\n
          • Bend your right leg at the knee and hip. Bring your right knee toward your left elbow as close as you can. Your knee should be under your chest.<\/span><\/li>\n
          • Drive back your right leg to the starting position and preform with your left leg.<\/span><\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

            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 […]<\/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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