operational fitness - myairforcelife · lowfat granola bar, pretzels . after exercise . suggested...

Opera t iona l

FITNESS

Please e-mail your feedback/questions to [email protected].

mailto:[email protected]

Operational Fitness Program The purpose of this program is to provide fitness guidance to individuals at all fitness

levels. This program is not mandatory, but is offered as a tool for individual Airmen, DoD employees, family members, retirees, unit Physical Training Leaders, and Fitness & Sports Center staffs.

Level One is broken out into three bi-weekly routines that progressively become more

difficult and build on one’s endurance, strength, and power. It may be utilized by both individuals or as a class.

Level Two is more of a general fitness program and offers suggested alternative

exercises and incorporates both bodyweight and light dumbbell exercises. Level Three is offered as an alternative to commercial off-the-shelf Extreme

Conditioning Programs and is meant to be more challenging while still focusing on proper form and creativity by incorporating daily workouts.

An exercise library is also included for anyone interested in building their own

program where individuals can choose their own exercises to build a plan specifically for their needs.

Benefits

*Shortens your recovery time *Enhances your ability to train and perform *Improves your focus and concentration *Increases your energy level and endurance

Before Exercise Suggested Fuels

Fuel with small amounts of easy to digest foods that are high in carbohydrates, moderate in protein and low in fat and fiber

*Banana, applesauce, fruit canned in its own juices *Lowfat cheese crackers, graham crackers, lowfat granola bar, pretzels

After Exercise Suggested Fuels

*Refuel with nutrient dense carbohydrates plus a little lean protein *Evidence shows a 4:1 ratio of carbs to protein is optimal

*Nonfat chocolate milk or nonfat yogurt smoothie *Sports bar with 4:1 carb to protein ratio *1 cup peaches (or other fruit) + ½ cup low fat cottage cheese *2 slices whole wheat bread + 1 oz sliced lean ham or turkey *Lowfat crackers with tuna

Fueling Your Human Weapons System [every day]

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Level One Basic Fitness

Level Two General Fitness

Level Three Advanced Fitness

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Exercise Library Build Your Own

Weeks 1-2 Endurance Focus

Weeks 3-4 Strength Focus

Weeks 5-6 Power Focus

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At any point you may click on the “home” icon to take you back to this main menu page or the “return arrow” icon to take you back to that particular level menu.

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Level One

The following program is designed to be utilized individually or in a class setting and is broken out into three functionally different, yet similar, workouts, each to be completed three days a week for two weeks. • Weeks 1-2 focus on building endurance • Weeks 3-4 focus on building strength • Weeks 5-6 focus on building power

The primary goal of this program is to better prepare individuals to successfully complete their fitness assessment.

Level One (Weeks 1-2) At A Glance Active Warm-Up (repeat circuit twice) (Keep low-impact if on profile for running)

Jumping Jacks (30 seconds) Side lunges (30 seconds) Mountain Climbers (30 seconds) Butt Kicks (30 seconds) High Knees (30 seconds) Cardiovascular Endurance (Must run unless on profile) Jog 2.0-miles or Walk 1.25-miles at brisk pace Flexibility Bent-Knee Hamstring Stretch (Hold 30 seconds) Knee Hug Stretch (Supine) (Hold 30 seconds) Leg Cradle Stretch (Supine) (Hold 30 seconds) Hip Flexor Stretch (Hold 30 seconds) Triceps Stretch (Hold 30 seconds) Muscular Endurance (20 repetitions each with no rest between, rest 30 seconds, repeat circuit for 3 sets) AF Push-ups OR Modified Push-ups (on knees) (20 repetitions) Crunches (20 repetitions) Bodyweight Squats (20 repetitions) Core Bridge (Hold 30 seconds) Plank Lift (Hold 30 seconds) Side Plank (Hold 30 seconds)

Performed 3 days a week on non-consecutive days

LEVEL 1

Position 1 Position 2 Position 3

Begin by standing with your feet shoulder-width apart and arms at your sides. Tighten the abdominal muscles to pull your pelvis forward and take the curve out of your lower back.

Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet.

Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels.

Jumping Jack [30 Seconds] Repeat Circuit Twice ACTIVE WARM-UP

Avoid foods high in fat and fiber before working out.

LEVEL 1 Side Lunge [30 seconds]


Stand with your feet parallel, hip-width apart. Hands are in a comfortable position to help you maintain your balance during the exercise. Shift your weight onto your heels. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back.

Step to the left while keeping your weight into your right heel. Both feet are still facing forward. Once your left foot is firmly placed on the floor, begin to shift your weight toward the left foot, bending the left knee. Right leg should be straight The heels of both feet should stay flat on the floor.

Push off firmly with your left foot, returning to starting position. Repeat the movement for the opposite side.

LEVEL 1

Position 1

Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward.

Position 2

Rest on the balls of your feet while bringing one leg (for this example we'll say left leg) forward to your chest and back to its original position.

Position 3

Check to be sure your bent leg and hands carry the weight of your body and that you hold your head straight during the back and forth leg movements.

Mountain Climber [30 seconds]

LEVEL 1


Stand upright with your hands by your sides.

Jog in place with arms at a 90 degree angle and rapidly kick your legs high behind as if you were trying to kick yourself in the buttocks.

Rapidly alternate legs in a jogging motion.

Butt Kick [30 seconds]

LEVEL 1


Stand with your feet together.

Start running in place and try to get your knees as high as possible.

Performing this exercise on your toes gives you more benefit if it can be achieved.

High Knee [30 seconds]

Try to eat a meal 3-4 hours before working out, and a snack 30-60 minutes before working out.

LEVEL 1

Jog Walk

Or

Must jog unless you are on

a profile exempting you from running.

Cardio Endurance [2 mile jog or 1.25 walk at brisk pace] CARDIO

LEVEL 1

Position 1

Sitting on the floor with legs out straight, bend one leg until your foot is touching the upper thigh of the other leg.

Position 2

Keeping your back flat, bend at the waist and reach your arms towards the toes of your straight leg and hold.

Position 3

Repeat with your other leg.

Bent-Knee Hamstring Stretch [Hold 30 seconds] FLEXIBILITY

LEVEL 1

Position 1

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor.

Position 2

Bend your right knee and hug your knee towards your chest, placing hands on your right leg.

Position 3

Repeat on opposite side.

Knee Hug Stretch [Hold 30 seconds]

LEVEL 1

Position 1

Lying face up on floor.

Position 2

Lift right knee to chest and place the right hand on the outside of the knee and left hand over the top of the ankle.

Position 3

Pull right knee towards the opposite shoulder while rotating slightly with the left hand. Hold and return to start position and repeat other side.

Leg Cradle Stretch [Hold 30 seconds]

Be sure to hydrate before, during, and after exercise! Urine should look like lemonade, not apple juice!

LEVEL 1


Kneel down with your back straight. Step forward with your right foot while keeping your left knee on the floor. Put your hands on top of your right thigh.

Slide your back leg behind you until you feel the stretch in the front of the hip. To intensify the leg stretches, push your hip forward, straighten your body, and put your hands on your front knee.

Hold and repeat on other side.

Hip Flexor Stretch [Hold 30 seconds]

LEVEL 1


Stand up straight with good posture.

Raise your left arm straight above your head.

Bend your left elbow. Use your right arm to gently guide the left elbow behind your head until you feel a gentle stretch in your left triceps or back of the upper left arm. Hold and repeat with your right arm.

Triceps Stretch [Hold 30 seconds]

LEVEL 1


Your feet should be no more than 12 inches apart and not supported, braced or crossed. Your body should maintain a rigid head to heel form. This is the up/starting position.

Begin by lowering your body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees).

Return to the up position (arms fully extended) but not locked. This is one repetition.

Begin by getting down on your hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

As you extend the arms, make sure to keep your shoulders, hips, and knees in alignment.

Push up so that your arms are straight, making sure your elbows aren’t completely locked.

AF Push-up OR Modified Push-Up [20 repetitions] MUSCULAR ENDURANCE Rest 30 seconds between circuits, repeat circuit for 3 sets

LEVEL 1

Position 1

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.

Position 2

Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor while keeping your neck straight and chin up. Hold at the top of the movement for a few seconds .

Position 3

Slowly lower back down to the starting position and repeat.

Crunch [20 repetitions]

If working for more than an hour, be sure to replenish carbs and electrolytes. (30 g to 60 g carbohydrate per hour spaced every 15 to 20 minutes after the first hour)

LEVEL 1


Position your feet slightly wider then hip-width apart with your toes slightly turned out. Hold your arms out in front of you at shoulder height.

Keeping your back flat, slowly bend your knees and lower yourself down as far as you can without lifting your heels off the floor.

After a brief pause at the bottom, extend you legs back up until you are at the starting position.

Bodyweight Squat [20 repetitions]

LEVEL 1

Position 1

Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your ankles are under your knees. Tighten your abdominal and buttock muscles.

Position 2

Raise your hips up to create a straight line from your knees to shoulders. Squeeze your core and try to pull your belly button back toward your spine. If your hips sag or drop, lower yourself back on the floor.

Position 3

The goal is to maintain a straight line from your shoulders to your knees and hold. You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.

Bridge [Hold 30 seconds] CORE

LEVEL 1

.

Position 1

Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to heels with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position.

Plank [Hold 30 seconds]

LEVEL 1

Position 1

Begin in the side plank position with your forearm and toes on the floor.

Position 2

Keep your torso straight and rigid (hips off the floor) and your body in a straight line from shoulders to toes. Hold this position.

Position 3

Return to the starting position.

Side Plank [Hold 30 seconds]

After a hard work out, eat a snack with a 4:1 ratio of carbohydrates to protein.


Jumping Jacks (45 seconds) Side lunges (45 seconds) Mountain Climbers (45 seconds) Butt Kicks (45 seconds) High Knees (45 seconds) Cardiovascular (Must run unless on profile) Run 1.5-miles or Walk 1.0-mile at test pace Flexibility Bent-Knee Hamstring Stretch (Hold 45 seconds) Knee Hug Stretch (Supine) (Hold 45 seconds) Leg Cradle Stretch (Supine) (Hold 30 seconds) Hip Flexor Stretch (Hold 45 seconds) Triceps Stretch (Hold 45 seconds) Muscular Strength (3 sets of 12 repetitions with 20 seconds of rest between, then move to next exercise) AF Push-ups (12 repetitions) AF Sit-ups (12 repetitions) Side Squats (12 repetitions) Core Bridge (Hold 45 seconds) Plank Lift (Hold 45 seconds) Side Plank (Hold 45 seconds)


LEVEL 1





Jumping Jack [45 seconds] repeat circuit twice ACTIVE WARM-UP

LEVEL 1


Stand with your feet parallel, hip-width apart. Hands are in a comfortable position to help you maintain your balance during the exercise. Shift your weight onto your heels. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back.



Side Lunge [45 seconds]

LEVEL 1

Position 1


Position 2


Position 3



Meal timing: 2 hours after exercise (continue meals in 2-hour intervals up to 6 hours) Meal composition: High in low- to moderate-glycemic carbohydrate and lean protein, low in fiber and fat

LEVEL 1






LEVEL 1

Run or Walk

Must run unless you are on a profile exempting you

from running.

Cardio Strength [1.5 mile run or 1 mile walk at test pace] CARDIO

LEVEL 1

Position 1


Position 2


Position 3


Bent-Knee Hamstring Stretch [Hold 45 seconds] FLEXIBILITY

Eat 5 to 7 small meals often throughout the day and do not skip meals to keep your human weapons system running.

LEVEL 1

Position 1


Position 2


Position 3



LEVEL 1






LEVEL 1






Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety.

LEVEL 1

Position 1


Position 2


Position 3


AF Push-Up [12 repetitions] MUSCULAR STRENGTH 3 sets of 12 reps with 20 seconds of rest between reps, move to next exercise

LEVEL 1

Position 1

Begin by laying face up on the floor. Bend your knees at 90 degrees, with your feet or heels in contact with the floor at all times. Cross your arms over your chest with your open hands or fingers at your shoulders or resting on your upper chest. This is the starting position.

Position 2

From the starting position, raise your upper torso until your elbows touch your knees or thighs.

Position 3

Lower your upper torso until your shoulder blades contact the floor. This is one repetition.

AF Sit-Up [12 repetitions]

LEVEL 1


Stand with legs together and arms parallel to the floor.

Take a left side step and slow lower to a squat position with knees at a 90 degree angle and pause. Keeping arms parallel with the floor.

Start slowly back to starting position. Switch to opposite side.

Side Squat [12 repetitions] Step foot out to alternating side

LEVEL 1

Position 1


Position 2


Position 3



Choose lean proteins and dairy products.

LEVEL 1

Position 1

.

Position 1


Position 3


LEVEL 1

Position 1


Position 2


Position 3




Jumping Jacks (60 seconds) Side lunges (60 seconds) Mountain Climbers (60 seconds) Butt Kicks (60 seconds) High Knees (60 seconds) Cardiovascular (Must run unless on profile) Sprint 50 yards/Walk 50 yards (x10 repetitions) or Walk 0.1-mile intervals alternating slow/quick pace Flexibility Bent-Knee Hamstring Stretch (Hold 60 seconds) Knee Hug Stretch (Supine) (Hold 60 seconds) Leg Cradle Stretch (Supine) (Hold 60 seconds) Hip Flexor Stretch (Hold 60 seconds) Triceps Stretch (Hold 60 seconds) Muscular Power (3 sets of 8 repetitions with 30 seconds of rest between, then move to next exercise) Plyometric Push-ups (pushing up off ground in up position) (8 repetitions) Crunches w/Twist (8 repetitions) Plyometric Squats (with jump at top of movement) (8 repetitions) Core Bridge (Hold 60 seconds) Plank Lift (Hold 60 seconds) Side Plank (Hold 60 seconds)


LEVEL 1





Jumping Jack [60 seconds] Repeat circuit twice ACTIVE WARM-UP

Rely on low-calorie beverages (water, unsweetened tea, flavored waters, etc.) instead of high-calorie beverages (soda, sweet tea, juice, sports drinks outside of practice, etc.)

LEVEL 1


Stand with your feet parallel. Hands are in a comfortable position to help you maintain your balance during the exercise. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back.



Side Lunge [60 seconds]

LEVEL 1

Position 1


Position 2


Position 3



LEVEL 1






LEVEL 1






Include non-starchy vegetables and fruits with meals and snacks.

LEVEL 1

Sprint or Walk

Must sprint/walk unless you are on a profile exempting you from

running.

Cardio Power [Sprint 50 yards/Walk 50 yards x 10 repetitions or CARDIO Walk 0.1-mile intervals alternating slow/quick pace]

LEVEL 1

Position 1


Position 2


Position 3


Bent-Knee Hamstring [Hold 60 seconds] FLEXIBILITY

LEVEL 1

Position 1


Position 2


Position 3



LEVEL 1

Position 1


Position 2


Position 3



Hydration should be adequate so that urine color is pale yellow throughout the day. Rely on water throughout the day and during exercise.

LEVEL 1






LEVEL 1

Position 1

Your feet should be no more than 12 inches apart and should not be supported, braced or crossed. Your body should maintain a rigid head to heel form. This is the up/starting position.

Position 2

Begin by lowering your body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees) and then drive your body up explosively, so your hands leave the ground.

Position 3

Upon landing, immediately begin your next repetition.

Plyometric Push-Up MUSCULAR POWER 3 sets of 8 reps with 30 seconds of rest between reps, move to next exercise

LEVEL 1

Position 1

Lie flat on your back on the floor. With your hands behind your head. Bend your knees to form a ninety degree angle with your feet flat on the floor.

Position 2

Use your abdominal muscles to pull your upper body upward.

Position 3

As you rise, twist the trunk of your body so that your right elbow is pointed toward your left knee. Lower your body back to the floor and repeat twisting to the opposite side.

Oblique Crunch [8 repetitions]

The best nutrient composition of a post-exercise fueling is a 4:1 ratio of carbohydrate to protein.

LEVEL 1


Begin with your feet in a narrow stance. Keep your arms at your sides.

Bend your knees to lower yourself into a squat position.

Jump into the air and land with your feet back in a narrow stance and go right back into the squatting position and repeat.

Plyometric Squat [8 repetitions]

LEVEL 1

Position 1


Position 2


Position 3



LEVEL 1

Position 1

.

Position 1


Position 3


LEVEL 1

Position 1


Position 2


Position 3



Fuel after exercise as soon as possible (within 30 minutes) after training.

LEVEL TWO Total Body Workout

Twice a week (on non-consecutive days), perform two sets of each movement in the order shown below. In your first workout of the week, perform 8 to 12 repetitions of each movement, focusing on muscular strength. In your second workout, perform 15 to 20 repetitions of each movement, focusing on muscular endurance. On both days, choose a weight in which you can successfully achieve the target number of repetitions and still maintain proper lifting form, but no more. Once you can easily lift the target number of repetitions, increase the weight slightly for the next workout. Actively warm-up your muscles for approximately five minutes prior to performing your workout and conclude with your cardiovascular exercise of choice and flexibility training. In addition to the two days of training described above, the cardiovascular exercise and flexibility training should be completed another three days for a total of five days of cardiovascular exercise and flexibility training each week.

Level Two At A Glance

Active Warm-Up (repeat circuit twice) Jumping Jacks (45 seconds) Mountain Climbers (45 seconds) High Knees (45 seconds, rest 30 seconds) Muscular Strength (Day One, 8-12 reps, 2 sets) & Endurance (Day Two, 15-20 reps, 2 sets) * Every few weeks, choose an alternate exercise from each movement category. Dumbbell Squats (alternate movements*: lunges, dumbbell swings) Set 1, rest 30 seconds, Set 2, rest 30 seconds Dumbbell Step Ups (alternate movements*: deadlifts, back extensions) Set 1, rest 30 seconds, Set 2, rest 30 seconds Dumbbell Bench Presses (alternate movements*: push-ups, dips) Set 1, rest 30 seconds, Set 2, rest 30 seconds Dumbbell One-Arm Rows (alternate movements*: dumbbell two-arm rows, dumbbell two-arm rows wide) Set 1, rest 30 seconds, Set 2, rest 30 seconds Dumbbell One-Arm Shoulder Presses (alternate movements*: dumbbell shoulder presses, pike push-ups) Set 1, rest 30 seconds, Set 2, rest 30 seconds Dumbbell One-Arm Biceps Curls (alternate movements*: dumbbell biceps curls, dumbbell hammer curls) Set 1, rest 30 seconds, Set 2, rest 30 seconds Dumbbell Standing Triceps Extensions (alternate movements*: dumbbell triceps kickbacks, dumbbell lying triceps extensions) Set 1, rest 30 seconds, Set 2, rest 30 seconds Cardiovascular Strength and Endurance (30+ minutes at a brisk pace) Run (alternate movements*: cycle, elliptical, or swim) Flexibility Standing Quadriceps Stretch (Hold 30 seconds) Bent-Knee Hamstrings Stretch (Hold 30 seconds) Side Stretch (Hold 30 seconds)

Cardiovascular exercise should be performed on most days of the week

LEVEL 2





Jumping Jack [45 seconds] Repeat circuit twice ACTIVE WARM-UP

LEVEL 2

Position 1


Position 2


Position 3


Mountain Climber [45 Seconds]

Best pre-workout fuels are: High in carbohydrate, moderate in protein, low in fat and fiber.

LEVEL 2





High Knee [45 seconds, rest 30 seconds]

LEVEL 2


Position your feet slightly wider then hip-width apart, arms extended by your sides and holding dumbbells.

Slowly bend your knees and lower yourself down.

Lower as far as you can without lifting your heels off the floor and then, after a brief pause at the bottom, push your weight back up until you are back at the starting position.

Dumbbell Squat MUSCULAR STRENGTH & ENDURANCE [Set 1, rest 30 seconds, Set 2 rest 30 seconds]

Every few weeks switch to alternate exercises to keep the workout fresh.

See alternate movements:

• Dumbbell Forward Lunge

• Dumbbell Swing

Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, 15-12 reps, 2 sets)

LEVEL 2


Stand behind bench with your feet hip-width apart, arms extended by your sides. Hold dumbbells in each hand.

Place your left foot onto the platform surface, making sure your heel is not hanging off the edge.

Press through your right heel to lift up onto the bench. Return your right foot to the floor and then your left to re-assume starting position.

Dumbbell Step-Up [Set 1, rest 30 seconds, Set 2, rest 30 seconds]



• Deadlift

• Back extension


LEVEL 2


Lie down on your back on a bench and hold two dumbbells at chest level, palms facing your feet.

Raise the dumbbells straight up until your elbows are close to being locked

Lower them back slowly after a short pause.

Dumbbell Bench Press [Set 1, rest 30 seconds, Set 2, rest 30 seconds]



• AF Push-up

• Seated dip


Drink 16-oz to 24-oz of water for every pound lost during exercise.

LEVEL 2


Position yourself bent forward while holding a dumbbell with one hand and arm extended. You may brace your body with your other hand on your knee. Keep your back straight throughout the move.

Lift the dumbbell up until your upper arm is parallel to your body with a pause and lower it back

After the completed repetitions with the left arm, switch dumbbell to right side and complete set.

Dumbbell One-Arm Row [Set 1, rest 30 seconds, Set 2, rest 30 seconds]



• Dumbbell two-arm row

• Dumbbell two-arm wide row


LEVEL 2


Stand and hold dumbbells close to your shoulders, palms facing forward.

Raise the one dumbbell straight up until your elbows come close to looking and pause.

Lower the dumbbell then lift the alternate side. Be careful NOT to jerk your back in an effort to help you raise the dumbbells

Dumbbell One-Arm Shoulder Press [Set 1, rest 30 seconds, Set 2, rest 30 seconds]




• Dumbbell two-arm shoulder press

• Pike push-up

LEVEL 2


Hold one dumbbell in each hand, palms facing forward.

One arm at a time, raise the dumbbell by curling your elbow and lower it back down after a short pause.

Alternate hands after the full motion is completed.

Dumbbell One-Arm Biceps Curl [Set 1, rest 30 seconds, Set 2, rest 30 seconds]



• Dumbbell two-arm biceps curl

• Dumbbell hammer curl


LEVEL 2


Stand with feet close together. Lift the dumbbell straight above your head.

Lower weight slowly towards your back while keeping your elbow in close to your ear.

After a short pause a the bottom of the movement, press the dumbbell back to the starting position while keeping your elbow in the same position.

Dumbbell Triceps Extension [Set 1, rest 30 seconds, Set 2, rest 30 seconds]



•Dumbbell triceps kickback

•Dumbbell lying triceps extension


During exercise, drink 5-oz to 10-oz of water every 15-20 minutes.

LEVEL 2


Keep your eyes focused ahead and head lifted.

Keep arms close to body. Swing arms forward and back but not across the body. Lift your front knee and extend the back leg.

Land on your heel first and then roll through the length of your foot. Push off from the balls of your feet. Keep a brisk pace.

Run [30+ minutes at brisk pace] CARDIOVASCULAR STRENGTH & ENDURANCE


Alternate movements:

• Cycle

• Elliptical

• Swim

LEVEL 2


Stand straight up. You may also use a chair or other object to help maintain you balance.

Raise right leg. Hold right leg with right hand and lift.

Stretch you right leg toward butt to feel your quad stretch and hold. Repeat with left leg.

Standing Quad Stretch [Hold 30 seconds] FLEXIBILITY

LEVEL 2

Position 1


Position 2


Position 3


Bent-Knee Hamstring Stretch [Hold 30 seconds]

LEVEL 2


Stand with your feet shoulder width apart, arms by your sides.

Lift your left arm straight up, above your head.

Bend to your right side, running your right hand down your right leg. Feel the stretch in your right side. Repeat on alternate side.

Side Stretch [Hold 30 seconds]

To reduce risk of hyponatremia, drink a sports drink containing carbohydrate (6% to 8%) and sodium (0.5 g/L to 0.7 g/L) during heavy exercise lasting more than 60 minutes.

LEVEL 2

LEVEL TWO ALTERNATE MOVEMENTS

LEVEL 2


Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.

Step out with your right foot.

Lower your body until your right knee forms a 90 degree angle, making sure not to let your knee extend beyond your toes, then raise yourself back up after a short pause and alternate sides.

Dumbbell Forward Lunge

LEVEL 2



Place right foot backwards.

Lower your body until your left knee forms a 90 degree angle, making sure not to let your knee extend beyond your toes, then raise yourself back up after a short pause and alternate sides.

Dumbbell Backward Lunge

LEVEL 2


Hold one dumbbell with both hands between your legs and crouch down in a squatting position until your knees are at 90 degree angles.

Lift yourself to a standing position while swinging the dumbbell out and up.

Raise dumbbell up above your head and slowly return to starting position after a short pause.

Dumbbell Swing

Water is the best beverage for hydrating during cardiovascular activity lasting less than 60 minutes.

LEVEL 2


Start from a squat position with the dumbbells in both hands and palms facing towards you.

Extend your knees and hips to until you are in a standing position.

After a short pause, flex your knees and hips in order to lower the dumbbells straight down to the squat position and repeat.

Dumbbell Deadlift

LEVEL 2

Position 1

Lie face down, legs apart and straight, arms bent with hands behind neck and head/neck in a neutral position.

Position 2

Lift upper body off of the ground, and hold.

Position 3

Slowly lower to complete one repetition.

Back Extension

LEVEL 2

Position 1


Position 2


Position 3


AF Push-Up

LEVEL 2


Sit on a sturdy bench with hands on the edge, legs extended in front of you and feet together.

Slide forward off the edge of the bench and straighten arms, keeping elbows close to your sides. Slowly bend elbows to 90 degrees, keeping lower back close bench.

Hold, then push up to starting position.

Seated Dip

Pre portion your meals out for the whole week to stay on track with healthy fueling.

LEVEL 2


Lean the upper body forward and hold a dumbbell in each hand.

Lift the dumbbells up until your upper arms are parallel to the floor while keeping your elbows in close to your body.

Lower dumbbells back after a short pause. Keep your back straight throughout the entire movement, only your arms should move.

Dumbbell Two-Arm Row

LEVEL 2



Lift the dumbbells up until your upper arms are parallel to the floor while keeping your elbows out and away from your body.


Dumbbell Two-Arm Wide Row

LEVEL 2



Raise the dumbbells straight up until your elbows come close to locking and pause.

Lower them back to the starting position and repeat.

Dumbbell Two-Arm Shoulder Press

LEVEL 2

Position 1

Place feet together. Arms wide apart and bring hips up into an inverted position. Extend arms until just before locking out the elbows.

Position 2

Lower upper body and forehead towards floor by bending the elbows until forehead is just inches from floor and hold, maintaining the pike position.

Position 3

After a short pause, raise the upper body by extending the arms and repeat.

Pike Push-Up

Bring your lunch to work and only bring what you need for that day to prevent excess fueling.

LEVEL 2


Hold one dumbbell in each hand down the side of your body, palms facing each other.

Raise both dumbbells at the same time while turning the palms facing up.

Pause once the dumbbells reach shoulder height then slowly lower them back to the starting position.

Dumbbell Two-Arm Biceps Curl

LEVEL 2


Hold one dumbbell in each hand along the sides of your body, palms facing your body.

Raise both dumbbells with palms still facing each other until they reach shoulder height.

Lower them back down after a short pause.

Dumbbell Hammer Curl

LEVEL 2


Hold dumbbells in both hands and bend over with knees bent and abs engaged to protect the lower back. Elbows should be in close to the upper body.

Holding that position, straighten the arms out behind you, keeping your elbows close to your body and flexing the triceps muscles.

Bring the lower arms back to starting position and repeat.

Dumbbell Triceps Kickback

LEVEL 2


Lie down on your back on a bench and hold a dumbbell in each hand, palms facing in.

Raise the dumbbells by extending your arms. Keeping your upper arms steady, slowly lower your forearms towards your ears and pause.

Extend your arms back up and repeat.

Dumbbell Lying Triceps Extension

Keep fat intake to 30% or less for each day to optimize performance and maintain a healthy weight.

Level Three Calendar

The following calendar has suggested workout routines for any day of the month. Perform the exercises in the manner listed for that date in terms of sets (rounds), repetitions, and weight (body weight or dumbbells) or you may modify the routines as required; be sure to take adequate rest days as needed. If you are unfamiliar with a particular exercise, click on the exercise name and it will take you to a description, then click the “Back to Calendar” button to return.

March 2014

Sun Mon Tue Wed Thu Fri Sat

30 4 Rounds 25 each AF Sit up Bridge Bicycle Crunch Burpees

31 4 Rounds 2 min Burpee with Jump Jab/Cross/Uppercut Pivot Punch Oblique Crunch

Notes: Suggested daily workouts incorporate a combination of bodyweight (BW)and dumbbell (DB) exercises and are NOT performed for time. In addition to eating a well-balanced diet, make sure to include an active warm-up before and stretch after your workout. Always maintain proper form throughout the entire movement and perform no more than five workouts per week to allow for adequate recovery and muscular growth.

1 20-15-10-5 DB 2 Arm Bicep Curl Seated Dip DB Hammer Curl DB Triceps Extension

2 4 ROUNDS 3 min High Knee 25 BW Side Squat 3 min Lateral Leap 25 BW Forward Lunge

3 4 ROUNDS 25 each DB Back Fly DB 2 Arm Row DB Deadlift DB Upright Row

4 20-15-10-5 DB Front Raise DB Rear Raise DB Lateral Raise DB 2 Arm Shoulder Press

5 4 ROUNDS 25 each Wide Push Up Pike Push Up Plyometric Push Up

6 4 ROUNDS 20 each Seated Dip DB Back Fly Crunch DB Side Lunge

7 1 Min Each Stretch Triceps, Side, Hip Flexor, Leg Cradle 5K Run Repeat Stretches after run

8 4 ROUNDS 25 each DB 1 Arm Bicep Curl DB Back Fly DB Bench Press

9 4 ROUNDS 30 each Vertical Crunch DB Front Raise BW Squats

10 4 ROUNDS 2 min Fast Feet 20 Seated Dip 2 min Fast Feet 20 Burpees 2 min Fast Feet 20 Backward Lunges

11 20-15-10-5 DB 2 Arm Shoulder Press DB 2 Arm Wide Row DB Bench Press

12 4 ROUNDS 25 each DB Triceps Kickback Scissor Crunch DB Step Up

13 4 ROUNDS 25 each Back Extension DB Rear Raise DB Chest Fly

14 4 ROUNDS 30 each DB 2 Arm Shoulder Press DB Hammer Curl Jab/Cross AF Push Up


16 4 ROUNDS 30 each BW Step Up Jumping Jacks Mt Climbers High Knee

17 4 ROUNDS 30 each DB Triceps Extension DB 2 Arm Bicep Curl DB Hammer Curl

18 4 ROUNDS 30 each DB 1 Arm Shoulder Press DB Front Raise DB Rear Raise

19 4 Rounds 2 min Burpee with Jump Jab/Cross/Uppercut Pivot Punch Oblique Crunch

20 4 ROUNDS 30 each Back Extension DB 1 Arm Row DB Upright Row Back Fly

21 4 ROUNDS 30 each Narrow Push Up DB Chest Fly DB Wide Bench Press Push Up Jack

22 10 Min Jog 4 ROUNDS 1min AF Push Up 1 min AF Sit Up End 10 Min Jog

23 4 ROUNDS 25 each Jab/Cross DB Hammer Curl DB 2 Arm Row

24 4 ROUNDS 25 each DB Chest Fly DB Squat DB 2 Arm Shoulder Press

25 4 ROUNDS 25 each Side Plank with lift DB 1 Arm Bicep Curl DB Deadlift

26 4 ROUNDS 25 each Pike Push Up DB 1 Arm Row DB Backward Lunge

27 4 ROUNDS 2 min Fast Feet 1 min Jab/Cross 2 min Fast Feet 1 min Bicycle Crunch 2 min Fast Feet

28 50 CLUB 50 Burpees 50 Push Up Jacks 50 Jumping Jacks 50 BW Squats


Exercise Library Tool

Bored with your current workout? Looking for more ideas? Design your own workout using the exercises in the following section.

Suggested uses:

– (Individuals) Learn new/alternative exercises to work the same muscle groups

– (Unit PT Leaders) Build an exercise circuit for your unit PT program

• Print out the exercise sheets to make individual exercise stations

Exercise Library

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Shoulders

Arms

Back

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Chest

Click here Core

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Legs

Use this Exercise Library to Build Your Own Program or Circuit Remember to include the following components: Active Warm-Up, Cardiovascular, Flexibility, Muscular Strength, & Core

Exercise Library Shoulders

Build Your Own Program

• Shoulder Roll • Arm Circle • Dumbbell Front Raise • Dumbbell Lateral Raise • Dumbbell Rear Raise • Dumbbell One-Arm Shoulder Press • Dumbbell Two-Arm Shoulder Press


Begin by standing with your shoulders relaxed. Place your hands at your sides or on your hips.

Roll your shoulders backward.

Repeat the motion with your shoulders going forward.

Shoulder Roll

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Choose plant fats over animal fats to keep your heart fit.


Stand with feet shoulder width apart and arms out to your side parallel to the floor.

Rotate the arms forward in a circular motion.

Repeat in a backward motion.

Arm Circle

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Stand up and hold one dumbbell with each hand on each side. Knees slightly bent.

Raise the dumbbells forward and up until your arms are parallel to the ground.


Dumbbell Front Raise

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Stand with your feet shoulder width apart, slight bend in the knees, and hold dumbbells in each hand down by your side with palms facing each other.

Raise the dumbbells until your arms are just above parallel to the floor.

Lower them back down after a short pause. Try to maintain the angles in your elbows.

Dumbbell Lateral Raise

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Hold dumbbells in each hand knee high. Bend knees and bend over slightly. Position elbows with slight bend and palms facing together.

Raise upper arms to sides until elbows are shoulder height.

Lower and repeat.

Dumbbell Rear Raise

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Avoid mindless eating! Don’t eat and watch TV.



Raise the one dumbbell straight up until your elbows come close to locking and pause.

Lower the dumbbell then lift the alternate side. Be careful NOT to jerk your back in an effort to help you raise the dumbbells

Dumbbell One-Arm Shoulder Press

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Raise the dumbbells straight up until your elbows come close to locking and pause.

Lower them back to the starting position and repeat.

Dumbbell Two-Arm Shoulder Press

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Exercise Library Arms


• Triceps Stretch • Dumbbell One-Arm Biceps Curl • Dumbbell Two-Arm Biceps Curl • Dumbbell Hammer Curl • Dumbbell Triceps Extension • Dumbbell Triceps Kickback • Dumbbell Lying Triceps Extension • Seated Dip





Triceps Stretch

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Be sure to “break the fast” by eating breakfast! It’s the most important meal of the day.


Hold one dumbbell in each hand, palms facing forward.

One arm at a time, raise the dumbbell by curling your elbow and lower it back down after a short pause.

Alternate hands after the full motion is completed.

Dumbbell One-Arm Biceps Curl

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Hold one dumbbell in each hand down the side of your body, palms facing each other.

Raise both dumbbells at the same time while turning the palms facing up.

Pause once the dumbbells reach shoulder height then slowly lower them back to the starting position.

Dumbbell Two-Arm Biceps Curl

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Hold one dumbbell in each hand along the sides of your body, palms facing your body.

Raise both dumbbells with palms still facing each other until they reach shoulder height.


Dumbbell Hammer Curl

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Stand with feet close together. Lift the dumbbell straight above your head.

Lower weight slowly towards your back while keeping your elbow in close to your ear.

After a short pause a the bottom of the movement, press the dumbbell back to the starting position while keeping your elbow in the same position.

Dumbbell Triceps Extension

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Steer clear of energy drinks.


Hold dumbbells in both hands and bend over with knees bent and abs engaged to protect the lower back. Elbows should be in close to the upper body.

Holding that position, straighten the arms out behind you, keeping your elbows close to your body and flexing the triceps muscles.

Bring the lower arms back to starting position and repeat.

Dumbbell Triceps Kickback

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Lie down on your back on a bench and hold a dumbbell in each hand, palms facing in.

Raise the dumbbells by extending your arms. Keeping your upper arms steady, slowly lower your forearms towards your ears and pause.

Extend your arms back up and repeat.

Dumbbell Lying Triceps Extension

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Sit on a sturdy bench with hands on the edge, legs extended in front of you and feet together.

Slide forward off the edge of the bench and straighten arms, keeping elbows close to your sides. Slowly bend elbows to 90 degrees, keeping lower back close bench.

Hold, then push up to starting position.

Seated Dip

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Exercise Library Back


• Back Extension • Bodyweight Deadlift • Dumbbell Deadlift • Dumbbell One-Arm Row • Dumbbell Two-Arm Row • Dumbbell Two-Arm Wide Row • Dumbbell Upright Row • Back Fly

Position 1

Lie face down, legs apart and straight, arms bent with hands behind neck and head/neck in a neutral position.

Position 2

Lift upper body off of the ground, and hold.

Position 3

Slowly lower to complete one repetition.

Back Extension

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Eat protein from foods instead of supplements.


Bend over and act if you were griping a weight bar. Bend your knees slightly, start with your feet about hip width apart and your toes pointed slightly out.

Your hips should be higher than your knees (not low like the bottom of a squat) With your butt out and your back straight (not rounded).

Look forward and stand all the way up, and then return to the starting position.

Bodyweight Deadlift

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Start from a squat position with the dumbbells in both hands and palms facing towards you.

Extend your knees and hips to until you are in a standing position.

After a short pause, flex your knees and hips in order to lower the dumbbells straight down to the squat position and repeat.

Dumbbell Deadlift

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Position yourself bent forward while holding a dumbbell with one hand and arm extended. You may brace your body with your other hand on your knee. Keep your back straight throughout the move.

Lift the dumbbell up until your upper arm is parallel to your body with a pause and lower it back

After the completed repetitions with the left arm, switch dumbbell to right side and complete set.

Dumbbell One-Arm Row

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Lean the upper body forward and hold a dumbbell in each hand with knees slightly bent.

Lift the dumbbells up until your upper arms are parallel to the floor while keeping your elbows in close to your body.


Dumbbell Two-Arm Row

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Keep a food log to keep track of your caloric intake



Lift the dumbbells up until your upper arms are parallel to the floor while keeping your elbows out and away from your body.


Dumbbell Two-Arm Wide Row

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Stand and hold one dumbbell in each hand in front of your thighs.

Raise both dumbbells until your arms are at shoulder level.

Lower them back down slowly after a short pause. Do not jerk your back in an effort to help you raise the dumbbells.

Dumbbell Upright Row

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Lie down on your chest on the bench and hold two dumbbells with your hands.

Raise the dumbbells until your arms are parallel to the ground.

Lower them back after a short pause.

Back Fly

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Exercise Library Chest


• Modified Push-Up • AF Push-Up • Pike Push-Up • Plyometric Push-Up • Push-Up Jack • Wide Push-Up • Narrow Push-Up • Bench Press • Wide Bench Press • Chest Fly

Position 1

Begin by getting down on your hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

Position 2

As you extend the arms, make sure to keep your shoulders, hips, and knees in alignment.

Position 3

Push up so that your arms are straight, making sure your elbows aren’t completely locked.

Modified Push-Up

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Incorporate WHOLE Grain and WHOLE Wheat products

Position 1


Position 2


Position 3


AF Push-Up

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Position 1

Place feet together. Arms wide apart and bring hips up into an inverted position. Extend arms until just before locking out the elbows.

Position 2

Lower upper body and forehead towards floor by bending the elbows until forehead is just inches from floor and hold, maintaining the pike position.

Position 3

After a short pause, raise the upper body by extending the arms and repeat.

Pike Push-Up

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Position 1

Your feet should be no more than 12 inches apart and should not be supported, braced or crossed. Your body should maintain a rigid head to heel form. This is the up/starting position.

Position 2

Begin by lowering your body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees) and then drive your body up explosively, so your hands leave the ground.

Position 3

Upon landing, immediately begin your next repetition.

Plyometric Push-Up

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Position 1

Begin in a push up position with the hands wider than shoulders and the body in a straight line from head to heels.

Position 2

Jump the feet wide at the same time you bend the elbows into a push up.

Position 3

In a smooth movement, spring back up, jumping your feet back together into your push up position

Push-Up Jack

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Carbohydrate intake should range from 5 g/kg to 7 g/kg for moderate-duration and low-intensity training, 7 g/kg to 12 g/kg for moderate to heavy training, and 10 g/kg to 12 g/kg for extreme training. (NCM)

Position 1

Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position. Make sure you are holding your torso up at arm’s length.

Position 2

Lower yourself until your elbows form a 90 degree angle.

Position 3

Press your upper body back up to the starting position.

Wide Push-Up

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Position 1

Place your hands more than shoulder width apart and your feet.

Position 2

Lower yourself until your elbows form a 90 degree angle.

Position 3

Return back to the starting position. Repeat same motion.

Narrow Push-Up

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Lie down on your back on a bench and hold two dumbbells at chest level, palms facing your feet.

Raise the dumbbells straight up until your elbows are close to being locked

Lower them back slowly after a short pause.

Bench Press

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Lie down on your back on a bench and hold dumbbells in each hand at chest level, palms facing your feet.

Raise the dumbbells straight up and wider than shoulder width apart until your elbows are close to being locked.

Dumbbells meet at highest point. Lower them back slowly after a short pause.

Wide Bench Press

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Energy needs of athletes and active adults are influenced by body size, body weight goals (weight maintenance, weight loss, or weight gain), and type of training/competition and health status (freedom from illness or injury). (NCM)


Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows slightly bent.

Raise the dumbbells until they are side by side above you.

Then slowly lower them back after a short pause.

Chest Fly

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Exercise Library Core


• Bridge • Side Stretch • Crunch • Vertical Crunch • Oblique Crunch • Scissor Crunch • Bicycle Crunch • Plank • Side Plank

•Side Plank with Leg Lift • AF Sit-Up • Jab/Cross • Jab/Cross/Uppercut • Pivot Punch • Pivot Twist • Burpee • Burpee with Jump • Dumbbell Swing

Position 1


Position 2


Position 3


Bridge

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Stand with your feet shoulder width apart, arms by your sides.

Lift your left arm straight up, above your head.

Bend to your right side, running your right hand down your right leg. Feel the stretch in your right side. Repeat on alternate side.

Side Stretch

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Whether you are at home or on the go, healthy fueling can sustain your mind and body to maximize performance. Keep nutrient dense foods on hand at all times. (Human Performance Resource Center)

Position 1

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.

Position 2

Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor while keeping your neck straight and chin up. Hold at the top of the movement for a few seconds .

Position 3

Slowly lower back down to the starting position and repeat.

Crunch

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Lie on the floor and extend the legs straight up.

Place your hands beside your hips.

Contract the lower abs to lift the buttocks off the floor. Keep the legs in a fixed position. Lower and repeat.

Vertical Crunch

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Position 1

Lie flat on your back on the floor. With your hands behind your head. Bend your knees to form a ninety degree angle with your feet flat on the floor.

Position 2

Use your abdominal muscles to pull your upper body upward.

Position 3

As you rise, twist the trunk of your body so that your right elbow is pointed toward your left knee. Lower your body back to the floor and repeat twisting to the opposite side.

Oblique Crunch

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Lie down on your back with your arms stretched out behind your head (along the ground) and your legs together and flat on the floor.

Raise your right leg and your left arm at the same time (keeping them straight) until they meet in the middle. When they do meet your left hip and right shoulder blade should be off the ground.

Lower your arm and leg slowly back down to the starting position. Repeat with your left leg and your right arm.

Scissor Crunch

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After a hard workout, eat a nutrient-rich snack or meal within 15 minutes to an hour to replace the energy and minerals lost and to begin muscle repair. The ideal post workout snack will have a ratio of 4:1 carb to protein. Eight ounces of chocolate milk is an example with that ratio. (Eatright.org)

Position 1

Lie on your back, hands behind your head(elbows pointed to the sides), hips and knees bent at 90 degree angles. .

Position 2

Straighten your left knee while bending your right knee further up. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee.

Position 3

Then slowly come back down and repeat with the opposite knee and elbow to create a bicycle kicking action and simultaneous body rotation.

Bicycle Crunch

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Position 1


Plank

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Position 1


Position 2


Position 3


Side Plank

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Position 1


Position 2

Keep your torso straight and rigid (hips off the floor) and your body in a straight line from shoulders to toes.

Position 3

Slowly raise one leg, hold, then slowly lower your leg. Switch sides and repeat.

Side Plank with Leg Lift

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Staying well hydrated is imperative for athletes for optimal performance. Keep track of fluid loss during training by weighing yourself before training and then after. For every pound lost drink 16oz of water. (NCM)

Position 1

Begin by laying face up on the floor. Bend your knees at 90 degrees, with your feet or heels in contact with the floor at all times. Cross your arms over your chest with your open hands or fingers at your shoulders or resting on your upper chest. This is the starting position.

Position 2

From the starting position, raise your upper torso until your elbows touch your knees or thighs.

Position 3

Lower your upper torso until your shoulder blades contact the floor. This is one repetition.

AF Sit-Up

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Start with your feet shoulder –width apart, chin down, and hands raised up to your chest in a fighting stance.

If your right foot is forward you will throw the jab with your right fist while pushing off your left foot and sliding the right foot forward slightly to gain distance.

As you retract your right arm to set up the cross the weight stays forward on your right foot and you punch with the left arm while rotating the torso to gain distance.

Jab/Cross

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If your right foot is forward you will throw the jab with your right fist while pushing off your left foot and sliding the right foot forward slightly to gain distance.

As you retract your right arm to set up the cross the weight stays forward on your right foot and you punch with the left arm while rotating the torso to gain distance.

As you retract the left arm and unwind the torso, punch with the right arm in an upward motion.

Jab/Cross/Uppercut

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Stand and place your feet slightly more than shoulder width apart and hands in a fighting position.

Shift your weight to the left foot while pivoting your torso to the left 90 degrees.

Punch with the right arm. Alternate the movement to both sides until you reach your desired reps.

Pivot Punch

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What, how much and when you consume foods and beverages can help you maintain health, delay fatigue during activity, improve recovery from illness or injury, and enhance your ability to train effectively. (NCM)


Stand with your feet shoulder width. Arms raised with elbows parallel to the floor and hands close to your chest.

Rotate your torso to the left so that your right elbow is leading.

Rotate your torso to the right so that your left elbow is leading.

Pivot Twist

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Begin in a standard push up position and perform a push-up.

Then, with your hands still touching the ground, push off with your feet to land in a squat position.

Stand up and repeat.

Burpee

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Begin in a standard push up position and perform a push-up.

Then, with your hands still touching the ground, push off with your feet to land in a squat position.

Explode up jumping as high as possible stretching your arms up and land in the squat position and repeat.

Burpee with jump

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Hold one dumbbell with both hands between your legs and crouch down in a squatting position until your knees are at 90 degree angles.

Lift yourself to a standing position while swinging the dumbbell out and up.

Raise dumbbell up above your head and slowly return to starting position after a short pause.

Dumbbell Swing

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Drinking plain water is enough to maintain adequate hydration when exercising less than 60 minutes, although when exercising for longer periods of time consuming sports drinks provide carbohydrate and electrolytes that can delay fatigue, increase training capacity, and enhance athletic performance. (NCM)

Exercise Library Legs


• Bent-Knee Hamstring Stretch • Hip Flexor Stretch • Knee Hug Stretch • Leg Cradle Stretch • Standing Quad Stretch • Walk • Jog • Run • Butt Kick • Fast Feet • High Knee • Leap • Lateral Leap • Bodyweight Squat • Dumbbell Squat

• Side Squat • Plyometric Squat • Dumbbell Side Squat • Bodyweight Lunge • Bodyweight Backward Lunge • Dumbbell Forward Lunge • Dumbbell Backward Lunge • Side Lunge • Dumbbell Side Lunge • Jumping Jack • Front Kick • Step-Up • Dumbbell Step-Up • Jump Knee Tuck • Mountain Climber

Position 1


Position 2


Position 3


Bent-Knee Hamstring Stretch

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Hip Flexor Stretch

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Position 1


Position 2


Position 3


Knee Hug Stretch

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Vitamin and mineral requirements are generally met by consuming a well balanced diet containing food from all food groups. Some exceptions are: those who diet to lose weight, those who eliminate foods or food groups, those who are ill or are recovering from illness or injury, those who follow severe weight loss practices, or those who consume unbalanced diets. (NCM)

Position 1


Position 2


Position 3


Leg Cradle Stretch

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Stand straight up. You may also use a chair or other object to help maintain you balance.

Raise right leg. Hold right leg with right hand and lift.

Stretch you right leg toward butt to feel your quad stretch and hold. Repeat with left leg.

Standing Quad Stretch

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Step with your heel down first, then let the sole follow quickly and smoothly.

Walk with your toes pointing straight ahead or as close to straight ahead as possible.

Swing your arms as you walk for balance. Keep your legs straight, close and parallel. Take smooth, even steps; consider shortening your stride a bit.

Walk

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Eyes focused ahead of you with head lifted. Keep shoulders relaxed and chest out and open.

Keep arms close to body. Swing arms forward and back not across the body. Lift your front knee and extend the back leg.

Land on your heel first and then roll through the length of your foot. Push off from the balls of your feet. Keep a slow pace.

Jog

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Without appropriate rest periods and diet, overtraining your body can lead to serious conditions known as “non-functional overreaching” (NFO) and “overtraining syndrome” (OTS). Even though you may be working out at your hardest your performance will begin to decline and you will feel tired and “stale”. (Human Performance Resource Center)


Keep your eyes focused ahead and head lifted.

Keep arms close to body. Swing arms forward and back but not across the body. Lift your front knee and extend the back leg.

Land on your heel first and then roll through the length of your foot. Push off from the balls of your feet. Keep a brisk pace.

Run

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Butt Kick

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Start with feet together. Then move in a running motion as fast as possible.

Only raising your feet a few inches off the floor.

Fast Feet

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High Knee

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Protein intake should be 1.2-1.7g/kg for light to moderate endurance and resistance training, 1.4-2.0g/kg for heavy training and high intensity endurance training and 1.4-1.7g/kg for high intensity resistance training. (eatright.org)


Feet together and arms beside your hips.

Leap forward and land. Leap backwards and land. Repeat motion.

Leap

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Stand with your feet together and your arms on the sides.

Jump to the left while landing on your left foot be prepare to jump to right when the right foot hits the floor.

Repeat movements

Lateral Leap

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Position your feet slightly wider then hip-width apart with your toes slightly turned out. Hold your arms out in front of you at shoulder height.

Keeping your back flat, slowly bend your knees and lower yourself down as far as you can without lifting your heels off the floor.

After a brief pause at the bottom, extend you legs back up until you are at the starting position.

Bodyweight Squat

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Position your feet slightly wider then hip-width apart, arms extended by your sides and holding dumbbells.

Slowly bend your knees and lower yourself down.

Lower as far as you can without lifting your heels off the floor and then, after a brief pause at the bottom, push your weight back up until you are back at the starting position.

Dumbbell Squat

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How to calculate: 220lbs/2.2= 100kg


Stand with legs together and arms parallel to the floor.

Take a left side step and slow lower to a squat position with knees at a 90 degree angle and pause. Keeping arms parallel with the floor.

Start slowly back to starting position. Switch to opposite side.

Side Squat

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Begin with your feet in a narrow stance. Keep your arms at your sides.

Bend your knees to lower yourself into a squat position.

Jump into the air and land with your feet back in a narrow stance and go right back into the squatting position and repeat.

Plyometric Squat

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Stand with legs together. Weights level above hip area.

Take a right side step and lower to a squat position. Keeping arms parallel with the ground.

Start slowly back to starting position. Switch to opposite side

Dumbbell Side Squat

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Stand up with hands on your hips.

Place your left foot forward forming a 90 degree angle. Make sure your knee does not go beyond your toes.

Raise yourself back up after a short pause and alternate side.

Bodyweight Lunge

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Light endurance 100kg*1.2- 1.7g/kg= 120g- 170g/Pro daily


Stand up with hands along the sides of your body.

Place your left foot back.

Form a 90 degree angle with your right knee. Raise yourself back up after a short pause and alternate side.

Bodyweight Backward Lunge

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Dumbbell Forward Lunge

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Place right foot backwards.

Lower your body until your left knee forms a 90 degree angle, making sure not to let your knee extend beyond your toes, then raise yourself back up after a short pause and alternate sides.

Dumbbell Backward Lunge

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Stand with your feet parallel. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back.



Side Lunge

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Avoid foods high in fat and fiber before working out.


Stand with your feet parallel and hold a dumbbell in each hand with palms facing each other. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back.



Dumbbell Side Lunge

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Jumping Jack

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Start in a fighting stance, with knees slightly bent, abs tight and hands at chin level.

Balancing on one leg, lift your other knee up towards your chest and extend the foot out in a single motion.

Bring your kicking foot and knee back into your body and lower it to the floor. Alternate left and right kicks.

Front Kick

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Stand behind bench with your feet hip-width apart, arms extended by your sides.



Step-Up

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Try to eat a meal 3-4 hours before working out, and a snack 30-60 minutes before working out.


Stand behind bench with your feet hip-width apart, arms extended by your sides. Hold dumbbells in each hand.



Dumbbell Step-Up

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Stand with your legs slightly apart and your arms at your side.

Bend your knees into a squatting position.

Jump up explosively, lifting your knees to your chest. Land as softly as possible and continue this motion with relative speed.

Jump Knee Tuck

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Position 1


Position 2


Position 3


Mountain Climber

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excellence

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