{"id":23843,"date":"2020-10-28T10:42:42","date_gmt":"2020-10-28T15:42:42","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=23843"},"modified":"2020-10-28T10:47:48","modified_gmt":"2020-10-28T15:47:48","slug":"be-fit-live-come-train-with-us-22","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2020\/10\/28\/be-fit-live-come-train-with-us-22\/","title":{"rendered":"BE FIT LIVE: Come Train With Us!"},"content":{"rendered":"

Live workout from 27 October 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

    Split Squat to Overhead Press<\/h1>\n

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

      \n
    • Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.<\/li>\n
    • Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.<\/li>\n
    • Straighten both legs as you press the weights back toward the ceiling.<\/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

        Lateral Lunge w\/ Knee Drive<\/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\u2019t 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
          <\/div>\n

          Core Twist<\/h1>\n

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

          \n
            \n
          • Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.<\/li>\n
          • Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.<\/li>\n
          • Reach your arms straight out in front, interlacing your fingers or clasping your hands together.<\/li>\n
          • Use your abdominals to twist to the right, then back to center, and then to the left.<\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

            Live workout from 27 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 […]<\/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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