Military-Style Workout for Memorial Day: Can you hack it?

Today we honor the strength, vitality and dedication of generations of men and women who have served in the US Army, Navy, Marines and Air Force. They have sacrificed so much for all of us, so it's time we put in some effort for them! Here are three exercises that echo the AIT (Advanced Individual Training) routines that are carried out in the US Military, modified to reflect our desire to make training more dynamic. For example, the Military focuses on sit-ups, pushups and pull-ups in their power sets. We challenge you to work the same muscle groups, with just as much or more intensity, BodyRock style. ABS + CHEST + UPPER BACK ROUTINE: 3 SETS of 20 REPS each, 10 minutes in total MAX! 1. THE JACK-KNIFE Lie on the floor/mat on your back with your arms extended back behind you, and your legs extended straight out. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Do 20 of these, rest for 15 seconds, and move on to Plank Taps. 2. PLANK TAPS Start in a push-up position, either on your hands or on your forearms. Make sure your back is straight and you are balanced on your toes. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms. Do 20 of these, rest for 15 seconds, and move on to Chair Dips. 3. CHAIR DIPS Sit on a chair and place your hands, fingers out, beside your hips. Slide your butt off the seat so your hands are holding you up and do backwards push ups with your legs straight out in front of you. Do 20 of these, then go back to the Jack-Knife after a 15 second rest. Repeat set 3 times. VESTBR_large   Did you do it? Congrats! You have honored your troops in a unique and special way this Memorial Day. No sweat, you say? Optimize every movement by doing everything wearing a 6 or 10 lb weighted vest!  

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