Military Fitness – Circuit Training Complete

Military Fitness – Circuit Training Complete



show fight for the military anyone else he wants a hardcore workout prepare to sweat welcome to today's fit for duty today you're going to need your bands we're gonna do some strength training we're gonna do some cardio basically we're doing circuit training which is strength and cardio and some flexibility today at the end and that way you'll have your complete workout done in about a half hour you won't need to work out again today you guys ready for this that's ready all right let's start this thing out a little slow jog come on we're going to do this for about a minute get our heart rate up then we're going to bounce right into some strength training it will jump up and get in some more cardio light jog right here slowly raise that heart rate get our bodies ready to exercise tell it that it's ready we're going to do some hard work more of the day hope you're nice and comfortable home a little hot here you got some cool air flowing at home you're an advantage night light jog slowly elevate that heart rate i'm gonna keep going for about 15 more seconds coming out a light jog we're gonna hit the mat and we're going to do some push-ups now follow along at home I want to do some modified version you can't do full body stretch up speed do it for movies you can follow along the police in here and she's going to show you modified version okay you guys ready to break it down into a push-up let's go on those maps get that push-up position will go up remember elbows don't go below 90 degrees let's take it down and up come on we've got a minute of this fall along at home I want you to do as many as you can in that minute if that means you have to drop to your knee at some point during that minute then you drop to that knee you can go down to one knee make a little easier you down to both things like lease over my shoulder here come on we have about 30 seconds left here they can count great upper body condition here getting you ready for that pft or PRT whatever branch of service you're in you call it you're getting ready for that fitness camp let's go for five four three two one on our feet again quickly at home on your feet now let's pick it up just a little bit little faster job come on yeah getting warmed up right we're going to do another chest exercise and we'll move on to back exercises some arm exercises leg as going to get it all all right come on little faster than the warm-up we're moving into the higher intensities here kick it up another notch in just a few minutes we have about 20 seconds left how we doing heart rate up get there get in there all right let's keep it up for five four three two grab your gray bands wrap around behind our back underneath our shoulders round in hand for a good grip take them out unless you do some Peck flies just like this come out to your arms are parallel with your chest bring it in slowly like a bear hug there we go little different motion then to push up just slightly just feel that should feel right here right up here your aunt here deltoids those arms out we've got about 20 more seconds left of these whoo now we're starting to heat up feels good so far right we doing okay back there good form guys good form you're following along at home keep that form up and you start to lose your form but when you lose effectiveness of the exercise just keep moving we got about five more seconds three two one drop it let's do some jumping jacks get our arms shaking out let's go come on now at home you can't do full jumping jacks you can do ask ass hard you can bring here if you can do full heart rates up this is cardiovascular exercise 30 more seconds here big muscle movements here get the blood flowing through our muscles on heart rate is still creeping up a little bit how we doing back there guys all right doing great we got about 20 seconds left here keep it up on those toes push it out five more seconds four three two one grab this band your great flat band again hold it straight out in front of you about six inches in between yin let's just bring it back the opposite of that PEC fly we were doing just a second ago you should feel it right here Deftones go ahead and turn around Lisa let's show them at home where they should be feeling this good see that squeeze those shoulder blades together good job guys keep the tension on that van we've got about 30 more seconds here just like this keep it up we're using that balance principle if we work our front part of our bodies we work the back part the upper part will work the lower part lot of guys I know have trouble with that but not our guys here you guys aren't going to have skinny legs not going to have a big chest and low back muscles go to get it off come on five more seconds four three two one drop that band let's just do some side hops come on just like a boxer there's an imaginary line right here and you're just hopping over it again follow along with Lisa to do a modified version if you can't keep up constant movement with circuit training that's the plan how we doing guys all right good 30 more seconds here whoo I don't know about you guys but my heart rate is certainly up now just a little bit good keep it up come on 10 more seconds that hot going come on 5 4 3 2 1 go ahead and grab that flats and again this time we're going to take it right above our head I'm going to do some lat pulls you can do one arm at a time or you can do it both I'm going to go for both here at home and just want to do it one arm at a time that's perfectly fine again we're focusing on those lats we take it out front we're doing a lot of ROM boys and trapezius work up top we're focusing on that latissimus dorsi that's a kite shape muscle in your back you guys got to be feeling that let me feel these Oh give that nice v-shape back we got about 15 seconds left here then we'll jump into some more cardio again constant moving here that's the key to circuit training always moving in three two one drop that band let's come on chop it out like you're a football player I know you girls I don't know if you play football you may have I don't know about you guys either the chop at heart come on nice little chops we got about 40 seconds left here how we doing if they doing good I know I'm starting to sweat now I hope you're starting to sweat it home feels good heart rates up we are moving right along time is flying come on 20 more seconds keep that chop little fast a little faster whoo good job 10 more seconds then we're going to grab our band with our handles and we're going to work some biceps come on three two fast one stop grab that band with handles steppin in the middle bring your arms to your side let's just drove up in 90 degrees two feet are too much again Lisa's doing the modified vs. he's got it under one foot I want those elbows locking the side that's the only thing movement moving all those elbows get John let's keep that head up always looking in elbow there lots of the side good job point six more seconds give or take one it does gun big I steps for Claudio when we come out of these biceps curls elbows only thing moving good job three two one drop that band now bring those knees up I'm on high steps you probably do these in football look good conditioning exercise for running again this is good stuff help me get ready for sure your branches fitness past whatever you call get a high knees come on 35 seconds we do it for 30 more seconds can't we huh we can do it sweat is dripping whoa heart rate is up we are feeling good come on about 10 more seconds follow along at home we're going to keep working you go towel off get a quick drink we'll be back after the break we'll do some more cardio and then jump into some strength training see you after the break good keep it up welcome back we're picking right up where we left off high knees if you took a quick break let's just pick it up we're going to go for about 15 more seconds here get your heart rate back up it shouldn't win down that much then we're going to do some more bicep exercises let's keep this up for five or three two one grab those bands with and handles again this time very similar to what we did last time again one foot for modified this time we're just going to alternate it let's bring it up one up up just like that again elbow stays at 90 degree angle that's the only thing moving follow Lisa one foot good good focus on those biceps if they've done going all right we got about 10 seconds let's pick up the pace come on quickly burn those things out come on there we go 5 4 3 2 1 let them down let's hop come on hop there we go you can go side to side again if you need to we're just hop straight up and straight down good for our calves good for our lower body you do some triceps exercises coming down a break that let's keep this cardio portion up for about 20 more seconds heart rate still up guys again notice Lisa she's still on the floor not high impact but you're doing something cardio that's what you need to do do it you guys can follow Lisa to I guess to be a little much come on three two one ray-ban right down the middle of your back one arm grip one arm above we'll do some overhead extensions elbows the only thing moving focusing on that tricep muscle good good job Mike head and neck always up that's when your spine is at its strongest focusing on this tricep muscle here let's switch on went 30 seconds come on again right now we don't love you back The Closer your hands are together the more resistance you have feels good right guys all right good just like that we've got about 15 more seconds keep it up tension on the muscle the whole time that's the key to affect the strength training is time under tension the more you have that muscle in the kitchen stronger it's going to get come on three two one jumping jacks come on have cakes if you need to you saying me too huh I her a little laugh back there that's okay the key is to finish out this routine that's what you want you have to slow down a little bit slow down but get that full workout in we don't have much longer to go how we doing guys buddy feel good I didn't feel that guys how we feeling all right there we go 30 more seconds here 20 more seconds then we'll get that flak band again another tricep exercise come on ten nine eight seven six five four three two one get that flat ban you stand on it both be Tiffany to one foot arms out to your side is going to kick it back the only thing work is it is those elbows great back one up go to marry let's bring it up elbows coming back she's built right there one arm at a time like Lisa it's me too good keep those shoulders locked in click put your head down just a little bit keep it in that neutral position whoo you guys triceps are working all right I'll get to work I've been slacking or checking you guys out whatever you want to call it come on okay slack and we'll call it that 15 more seconds never get to some cardio you guys call what do you want to do dog jumping jacks Lisa's going to call the exercise in 3 2 1 go ahead Lisa what we doing jumping jacks let's go come on again high intensity here all right we're winding down with the workout so I want to quickly move to some lower body exercises after you're done with these jumping jacks come on 30 more seconds here how we doing sweat running in your eyes yet follow Lisa pull the modified version you guys doing okay back there come on come on let's keep it up for five four three two one get your band with the handles to the side let's just do some squats follow along at home the knees don't go over the toes you set back in that chair all the weight stays on your quads slow purposeful methodical movement here good job those legs should be burning throw your butt back like you're sitting in the chair you guys have great form wetlook right here straight ahead just straight ahead don't try not to look up that compromises your spinal integrity I know when the diet comes on with this training tips later he'll talk about that at some point never want to compromise the integrity of that spot come on legs burning yet come 15 more seconds whoo five four three two one let's jog come on we're starting to wind down a little bit to get my towel I'm hot I don't know about you guys at home I hope you are with a great workout so far nice little jog about a medium pace here come toward the end of our workout you want to start bringing up heart rate back down ever so slowly whoa come on about 15 more seconds just jogging down so far so good you guys enjoy to work out so far all right don't quit yet please at home follow along at about three more minutes you can do it I know you can't fine four three two one get that band two handles let's do some lunges just like that one legged squat if you will he doesn't go over the toe all the way to Avon that quad good we got about 15 more seconds like this then we'll switch guys feel that the legs should be burning good job let's switch all right come on moving right along job how we doing back there Mike okay doing good good job 20 more seconds here just like this 10 9 8 7 6 5 4 3 2 1 okay instead of some cardio since our heart rates down let's get on our code let's just do some calf raises on those toes do not let the heels touch you watch my feet at home he'll never cut them for need to lean against the wall you can do it like that you need to get a buddy you can hold on to them for balance good let's stay on that good job how we doing guys are they burning all right come on 15 more seconds just like this five four three two one let's mark it out come on Justin March while we're moving we'll go ahead and start stretch you must reach across behind that elbow pull on that shoulder keep those legs moving we're great at heart rate down switch I don't know about you at home I know these guys here are sweating i am good tricep stretch keep those legs moving switch pull back ever so slightly no pain and stretching that's the key relax again if you need a partner here you can use a partner and I want you grab that ankle pull back on that quad balance like that good job go back fill a slight pull right here in the quadricep good let's switch follow along at home I want you to continue stretching finish our pool down we're going to head to the break the docs going to be there with some tips on training smart and staying strong see if the break hello I'm commander David Kaplan orthopedic surgeon and team position of the United States Naval Academy I'd like to talk with you today about the proper use of crutches and crutch training now I'm a people watcher when I go to the shopping malls I can't help but look at people and particularly those that are using crutches to get around and I marvel at how awkward and clumsy most people are this is usually because they're not using the crutches properly or perhaps the crutches were never properly footing for them in the first place if you're issued crutches because you have a lower extremity injury you don't have to look like a complete klutz here are a few pointers on the proper use of crutches most of us wish we were a bit taller and so we tend to round up when asked our height but when it comes to crutch measurements don't do this if anything underestimates your height the upper edge of the crutches should be at least three finger breaths from the armpit or the axilla these crutches are too tall the weight is born through the hands not the armpits the elbows should be slightly flexed to five or ten degrees it doesn't make sense to pad the upper edge of a crutch with extra cushions or towels this is nonsensical because you shouldn't be bearing weight through this area anyway and by adding more fabric you're merely going to lead to more chafing in the armpit don't levitate or suspend the injured limb in midair of course always double check with your orthopedic surgeon for your specific diagnosis but the vast majority of diagnoses in which cast and crutches are required it is not only ok but it is actually preferable for the patient to relax the hip and thigh and let the sole of the foot hit the floor and kiss down ever so lightly this is helpful for several reasons it allows for better balance and it promotes a more natural rhythm and cadence that will facilitate your return to partial weight-bearing and ultimately to a full weight bearing status there's always the question of stairs the simple rule is the good goes up and the bad goes down this means that the good foot leads when climbing up the stairs and the injured limb leads when descending and so remember when it comes to using crutches let's train smart and stay strong as always we like to thank the bowling fitness center staff for letting us use this facility and the fitness team leaves them Steve Mike area and join us next time as we get you you

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