Operational FITNESS. Please your feedback/questions to

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1 Operational FITNESS Please your feedback/questions to

2 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.

3 Fueling Your Human Weapons System [every day] 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 Fuel with small amounts of easy to digest foods that are high in carbohydrates, moderate in protein and low in fat and fiber After Exercise *Refuel with nutrient dense carbohydrates plus a little lean protein *Evidence shows a 4:1 ratio of carbs to protein is optimal Suggested Fuels *Banana, applesauce, fruit canned in its own juices *Lowfat cheese crackers, graham crackers, lowfat granola bar, pretzels Suggested Fuels *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

4 Click here Click here Click here Click here Click here Click here Click here Level One Basic Fitness Weeks 1-2 Endurance Focus Weeks 3-4 Strength Focus Weeks 5-6 Power Focus Level Two General Fitness Level Three Advanced Fitness Exercise Library Build Your Own 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.

5 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.

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

7 LEVEL 1 Jumping Jack [30 Seconds] Repeat Circuit Twice ACTIVE WARM-UP Avoid foods high in fat and fiber before working out. 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.

8 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.

9 LEVEL 1 Mountain Climber [30 seconds] 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.

10 LEVEL 1 Butt Kick [30 seconds] 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.

11 LEVEL 1 High Knee [30 seconds] 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. Try to eat a meal 3-4 hours before working out, and a snack minutes before working out.

12 LEVEL 1 Cardio Endurance [2 mile jog or 1.25 walk at brisk pace] CARDIO Jog Walk Or Must jog unless you are on a profile exempting you from running.

13 LEVEL 1 Bent-Knee Hamstring Stretch [Hold 30 seconds] FLEXIBILITY 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.

14 LEVEL 1 Knee Hug Stretch [Hold 30 seconds] 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.

15 LEVEL 1 Leg Cradle Stretch [Hold 30 seconds] Position 1 Lying face up on floor. Position 2 Position 3 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. Pull right knee towards the opposite shoulder while rotating slightly with the left hand. Hold and return to start position and repeat other side. Be sure to hydrate before, during, and after exercise! Urine should look like lemonade, not apple juice!

16 LEVEL 1 Hip Flexor Stretch [Hold 30 seconds] 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.

17 LEVEL 1 Triceps Stretch [Hold 30 seconds] 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.

18 LEVEL 1 AF Push-up OR Modified Push-Up [20 repetitions] MUSCULAR ENDURANCE Rest 30 seconds between circuits, repeat circuit for 3 sets 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.

19 LEVEL 1 Crunch [20 repetitions] 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 Position 3 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. Slowly lower back down to the starting position and repeat. 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)

20 LEVEL 1 Bodyweight Squat [20 repetitions] 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.

21 LEVEL 1 Bridge [Hold 30 seconds] CORE 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.

22 LEVEL 1 Plank [Hold 30 seconds]. 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.

23 LEVEL 1 Side Plank [Hold 30 seconds] 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. After a hard work out, eat a snack with a 4:1 ratio of carbohydrates to protein. Position 3 Return to the starting position.

24 Level One (Weeks 3-4) Active Warm-Up (repeat circuit twice) (Keep low-impact if on profile for running) At A Glance 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) Performed 3 days a week on non-consecutive days

25 LEVEL 1 Jumping Jack [45 seconds] repeat circuit twice ACTIVE WARM-UP 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.

26 LEVEL 1 Side Lunge [45 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.

27 LEVEL 1 Mountain Climber [45 seconds] 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 Position 3 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. 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. Meal timing: 2 hours after exercise (continue meals in 2-hour intervals up to 6 hours) Meal composition: High in low- to moderateglycemic carbohydrate and lean protein, low in fiber and fat

28 LEVEL 1 Butt Kick [45 seconds] 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.

29 LEVEL 1 High Knee [45 seconds] 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.

30 LEVEL 1 Cardio Strength [1.5 mile run or 1 mile walk at test pace] CARDIO Run or Walk Must run unless you are on a profile exempting you from running.

31 LEVEL 1 Bent-Knee Hamstring Stretch [Hold 45 seconds] FLEXIBILITY 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 Position 3 Keeping your back flat, bend at the waist and reach your arms towards the toes of your straight leg and hold. Repeat with your other leg. Eat 5 to 7 small meals often throughout the day and do not skip meals to keep your human weapons system running.

32 LEVEL 1 Knee Hug Stretch [Hold 45 seconds] 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.

33 LEVEL 1 Leg Cradle Stretch [Hold 45 seconds] 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.

34 LEVEL 1 Hip Flexor Stretch [Hold 45 seconds] 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.

35 LEVEL 1 Triceps Stretch [Hold 45 seconds] 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. Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety.

36 LEVEL 1 AF Push-Up [12 repetitions] MUSCULAR STRENGTH 3 sets of 12 reps with 20 seconds of rest between reps, move to next exercise Position 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. Position 2 Begin by lowering your body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees). Position 3 Return to the up position (arms fully extended) but not locked. This is one repetition.

37 LEVEL 1 AF Sit-Up [12 repetitions] 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.

38 LEVEL 1 Side Squat [12 repetitions] Step foot out to alternating side 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.

39 LEVEL 1 Bridge [Hold 45 seconds] CORE 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. Choose lean proteins and dairy products. 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.

40 LEVEL 1 Position 1 Plank [Hold 45 seconds]. 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. Position 3

41 LEVEL 1 Side Plank [Hold 45 seconds] 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.

42 Level One (Weeks 5-6) Active Warm-Up (repeat circuit twice) (Keep low-impact if on profile for running) At A Glance 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) Performed 3 days a week on non-consecutive days

43 LEVEL 1 Jumping Jack [60 seconds] Repeat circuit twice ACTIVE WARM-UP 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. Rely on lowcalorie beverages (water, unsweetened tea, flavored waters, etc.) instead of high-calorie beverages (soda, sweet tea, juice, sports drinks outside of practice, etc.)

44 LEVEL 1 Side Lunge [60 seconds] 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. 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.

45 LEVEL 1 Mountain Climber [60 seconds] 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.

46 LEVEL 1 Butt Kick [60 seconds] 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.

47 LEVEL 1 High Knee [60 seconds] Include nonstarchy vegetables and fruits with meals and snacks. 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.

48 LEVEL 1 Cardio Power [Sprint 50 yards/walk 50 yards x 10 repetitions or Walk 0.1-mile intervals alternating slow/quick pace] CARDIO Sprint or Walk Must sprint/walk unless you are on a profile exempting you from running.

49 LEVEL 1 Bent-Knee Hamstring [Hold 60 seconds] FLEXIBILITY 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.

50 LEVEL 1 Knee Hug Stretch [Hold 60 seconds] 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.

51 LEVEL 1 Leg Cradle Stretch [Hold 60 seconds] Position 1 Lying face up on floor. Position 2 Position 3 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. Pull right knee towards the opposite shoulder while rotating slightly with the left hand. Hold and return to start position and repeat other side. Hydration should be adequate so that urine color is pale yellow throughout the day. Rely on water throughout the day and during exercise.

52 LEVEL 1 Hip Flexor Stretch [Hold 60 seconds] 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.

53 LEVEL 1 Triceps Stretch [Hold 60 seconds] 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.

54 LEVEL 1 Plyometric Push-Up MUSCULAR POWER 3 sets of 8 reps with 30 seconds of rest between reps, move to next exercise 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.

55 LEVEL 1 Oblique Crunch [8 repetitions] 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. The best nutrient composition of a post-exercise fueling is a 4:1 ratio of carbohydrate to protein. 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.

56 LEVEL 1 Plyometric Squat [8 repetitions] 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.

57 LEVEL 1 Bridge [Hold 60 seconds] CORE 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.

58 LEVEL 1 Plank [Hold 60 seconds] Position 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. Position 3

59 LEVEL 1 Side Plank [Hold 60 seconds] 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. Fuel after exercise as soon as possible (within 30 minutes) after training. Position 3 Return to the starting position.

60 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.

61 Active Warm-Up (repeat circuit twice) Jumping Jacks (45 seconds) Mountain Climbers (45 seconds) High Knees (45 seconds, rest 30 seconds) Level Two At A Glance Muscular Strength (Day One, 8-12 reps, 2 sets) & Endurance (Day Two, 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

62 LEVEL 2 Jumping Jack [45 seconds] Repeat circuit twice ACTIVE WARM-UP 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.

63 LEVEL 2 Mountain Climber [45 Seconds] 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 Best pre-workout fuels are: High in carbohydrate, moderate in protein, low in fat and fiber. 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.

64 LEVEL 2 High Knee [45 seconds, rest 30 seconds] 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.

65 LEVEL 2 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 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. Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

66 LEVEL 2 Dumbbell Step-Up [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: Deadlift Back extension 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. Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

67 LEVEL 2 Dumbbell Bench Press [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: AF Push-up Seated dip 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. Drink 16-oz to 24- oz of water for every pound lost during exercise. Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

68 LEVEL 2 Dumbbell One-Arm Row [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 two-arm row Dumbbell two-arm wide row 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. Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

69 LEVEL 2 Dumbbell One-Arm Shoulder Press [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 two-arm shoulder press Pike push-up 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 Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

70 LEVEL 2 Dumbbell One-Arm Biceps Curl [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 two-arm biceps curl Dumbbell hammer curl 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. Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

71 LEVEL 2 Dumbbell Triceps Extension [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 triceps kickback Dumbbell lying triceps extension 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. During exercise, drink 5-oz to 10- oz of water every minutes. Muscular Strength (Day one, 8-12 reps, 2 sets) Muscular Endurance (Day two, reps, 2 sets)

72 LEVEL 2 Run [30+ minutes at brisk pace] CARDIOVASCULAR STRENGTH & ENDURANCE Every few weeks switch to alternate exercises to keep the workout fresh. Alternate movements: Cycle Elliptical Swim 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.

73 LEVEL 2 Standing Quad Stretch [Hold 30 seconds] FLEXIBILITY 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.

74 LEVEL 2 Bent-Knee Hamstring Stretch [Hold 30 seconds] 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.

75 LEVEL 2 Side Stretch [Hold 30 seconds] 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. 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.

76 LEVEL 2 LEVEL TWO ALTERNATE MOVEMENTS

77 LEVEL 2 Dumbbell Forward Lunge 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.

78 LEVEL 2 Dumbbell Backward Lunge Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. 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.

79 LEVEL 2 Dumbbell Swing 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. Water is the best beverage for hydrating during cardiovascular activity lasting less than 60 minutes.

80 LEVEL 2 Dumbbell Deadlift 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.

81 LEVEL 2 Back Extension 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.

82 LEVEL 2 AF Push-Up Position 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. Position 2 Begin by lowering your body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees). Position 3 Return to the up position (arms fully extended) but not locked. This is one repetition.

83 LEVEL 2 Seated Dip Pre portion your meals out for the whole week to stay on track with healthy fueling. 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.

84 LEVEL 2 Dumbbell Two-Arm Row 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.

85 LEVEL 2 Dumbbell Two-Arm Wide Row 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 out and away from your body. Lower dumbbells back after a short pause. Keep your back straight throughout the entire movement, only your arms should move.

86 LEVEL 2 Dumbbell Two-Arm Shoulder Press Stand and hold dumbbells close to your shoulders, palms facing forward. Raise the dumbbells straight up until your elbows come close to locking and pause. Lower them back to the starting position and repeat.

87 LEVEL 2 Pike Push-Up 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. Bring your lunch to work and only bring what you need for that day to prevent excess fueling. Position 3 After a short pause, raise the upper body by extending the arms and repeat.

88 LEVEL 2 Dumbbell Two-Arm Biceps Curl 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.

89 LEVEL 2 Dumbbell Hammer Curl 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.

90 LEVEL 2 Dumbbell Triceps Kickback 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.

91 LEVEL 2 Dumbbell Lying Triceps Extension 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. Keep fat intake to 30% or less for each day to optimize performance and maintain a healthy weight.

92 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. Level Three Calendar

93 December 2016 Sun Mon Tue Wed Thu Fri Sat 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 wellbalanced 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 5 ROUNDS 25 each Pike Push Up DB 1 Arm Row DB Backward Lunge 2 5 ROUNDS 25 each Side Plank with lift DB 1 Arm Bicep Curl DB Deadlift DB 2 Arm Bicep Curl Seated Dip DB Hammer Curl DB Triceps Extension 4 5 ROUNDS 3 min High Knee 25 BW Side Squat 3 min Lateral Leap 25 BW Forward Lunge 11 5 ROUNDS 2 min Fast Feet 1 min Jab/Cross 2 min Fast Feet 1 min Bicycle Crunch 2 min Fast Feet 5 5 ROUNDS 25 each DB Back Fly DB 2 Arm Row DB Deadlift DB Upright Row 12 5 ROUNDS 2 min Fast Feet 20 Seated Dip 2 min Fast Feet 20 Burpees 2 min Fast Feet 20 Backward Lunges DB Front Raise DB Rear Raise DB Lateral Raise DB 2 Arm Shoulder Press DB 2 Arm Shoulder Press DB 2 Arm Wide Row DB Bench Press 7 5 ROUNDS 25 each DB Chest Fly DB Squat DB 2 Arm Shoulder Press 14 5 ROUNDS 25 each DB Triceps Kickback Scissor Crunch DB Step Up 8 5 ROUNDS 20 each Seated Dip DB Back Fly Crunch DB Side Lunge 15 5 ROUNDS 25 each Back Extension DB Rear Raise DB Chest Fly 9 1 Min Each Stretch Triceps, Side, Hip Flexor, Leg Cradle 5K Run Repeat Stretches after run 16 5 ROUNDS 30 each DB 2 Arm Shoulder Press DB Hammer Curl Jab/Cross AF Push Up 10 5 ROUNDS 25 each DB 1 Arm Bicep Curl DB Back Fly DB Bench Press 17 1 Min Each Stretch Triceps, Side, Hip Flexor, Leg Cradle 10K Run Repeat Stretches after run 18 5 ROUNDS 30 each BW Step Up Jumping Jacks Mt Climbers High Knee 19 5 ROUNDS 30 each DB Triceps Extension DB 2 Arm Bicep Curl DB Hammer Curl 20 5 ROUNDS 30 each DB 1 Arm Shoulder Press DB Front Raise DB Rear Raise 21 5 Rounds 2 min Burpee with Jump Jab/Cross/Uppercut Pivot Punch Oblique Crunch 22 5 ROUNDS 30 each Back Extension DB 1 Arm Row DB Upright Row Back Fly 23 5 ROUNDS 30 each Narrow Push Up DB Chest Fly DB Wide Bench Press Push Up Jack Min Jog 6 ROUNDS 1min AF Push Up 1 min AF Sit Up End 10 Min Jog 25 5 ROUNDS 25 each Jab/Cross DB Hammer Curl DB 2 Arm Row 26 5 ROUNDS 30 each Vertical Crunch DB Front Raise BW Squats 27 5 ROUNDS 25 each Wide Push Up Pike Push Up Plyometric Push Up 28 5 ROUNDS 25 each AF Sit up Bridge Bicycle Crunch Burpees 29 5 Rounds 2 min Burpee with Jump Jab/Cross/Uppercut Oblique Crunch 30 1 Min Each Stretch Triceps, Side, Hip Flexor, Leg Cradle 5K Run Repeat Stretches after run CLUB 50 Burpees 50 Push Up Jacks 50 Jumping Jacks 50 BW Squats

94 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

95 Click here Click here Click here Click here Click here Click here Shoulders Arms Back Chest Core Legs Exercise Library 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

96 Shoulders Exercise Library Shoulder Roll Arm Circle Dumbbell Front Raise Dumbbell Lateral Raise Dumbbell Rear Raise Dumbbell One-Arm Shoulder Press Dumbbell Two-Arm Shoulder Press Build Your Own Program

97 Shoulder Roll Choose plant fats over animal fats to keep your heart fit. 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. Back to Calendar

98 Arm Circle 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. Back to Calendar

99 Dumbbell Front Raise 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. Lower them back down after a short pause. Back to Calendar

100 Dumbbell Lateral Raise 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. Back to Calendar

101 Dumbbell Rear Raise Avoid mindless eating! Don t eat and watch TV. 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. Back to Calendar

102 Dumbbell One-Arm Shoulder Press Stand and hold dumbbells close to your shoulders, palms facing forward. 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 Back to Calendar

103 Dumbbell Two-Arm Shoulder Press Stand and hold dumbbells close to your shoulders, palms facing forward. Raise the dumbbells straight up until your elbows come close to locking and pause. Lower them back to the starting position and repeat. Back to Calendar

104 Arms Exercise Library 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 Build Your Own Program

105 Triceps Stretch 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. Be sure to break the fast by eating breakfast! It s the most important meal of the day. Back to Calendar

106 Dumbbell One-Arm Biceps Curl 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. Back to Calendar

107 Dumbbell Two-Arm Biceps Curl 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. Back to Calendar

108 Dumbbell Hammer Curl 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. Back to Calendar

109 Dumbbell Triceps Extension Steer clear of energy drinks. 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. Back to Calendar

110 Dumbbell Triceps Kickback 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. Back to Calendar

111 Dumbbell Lying Triceps Extension 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. Back to Calendar

112 Seated Dip 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. Back to Calendar

113 Back Exercise Library Back Extension Bodyweight Deadlift Dumbbell Deadlift Dumbbell One-Arm Row Dumbbell Two-Arm Row Dumbbell Two-Arm Wide Row Dumbbell Upright Row Back Fly Build Your Own Program

114 Back Extension 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. Eat protein from foods instead of supplements. Position 3 Slowly lower to complete one repetition. Back to Calendar

115 Bodyweight Deadlift 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. Back to Calendar

116 Dumbbell Deadlift 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. Back to Calendar

117 Dumbbell One-Arm Row 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. Back to Calendar

118 Dumbbell Two-Arm Row Keep a food log to keep track of your caloric intake 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. Lower dumbbells back after a short pause. Keep your back straight throughout the entire movement, only your arms should move. Back to Calendar

119 Dumbbell Two-Arm Wide Row 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 out and away from your body. Lower dumbbells back after a short pause. Keep your back straight throughout the entire movement, only your arms should move. Back to Calendar

120 Dumbbell Upright Row 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. Back to Calendar

121 Back Fly 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 to Calendar

122 Chest Exercise Library 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 Build Your Own Program

123 Modified Push-Up 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. Incorporate WHOLE Grain and WHOLE Wheat products Position 3 Push up so that your arms are straight, making sure your elbows aren t completely locked. Back to Calendar

124 AF Push-Up Position 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. Position 2 Begin by lowering your body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees). Position 3 Return to the up position (arms fully extended) but not locked. This is one repetition. Back to Calendar

125 Pike Push-Up 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. Back to Calendar

126 Plyometric Push-Up 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. Back to Calendar

127 Push-Up Jack 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 Carbohydrate intake should range from 5 g/kg to 7 g/kg for moderateduration and lowintensity 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) Back to Calendar

128 Wide Push-Up 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. Back to Calendar

129 Narrow Push-Up 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. Back to Calendar

130 Bench Press 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. Back to Calendar

131 Wide Bench Press 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. 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/competitio n and health status (freedom from illness or injury). (NCM) Back to Calendar

132 Chest Fly 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. Back to Calendar

133 Core Exercise Library 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 Build Your Own Program

134 Bridge 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. Back to Calendar

135 Side Stretch 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. 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) Back to Calendar

136 Crunch 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. Back to Calendar

137 Vertical Crunch 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. Back to Calendar

138 Oblique Crunch 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. Back to Calendar

139 Scissor Crunch 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. 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) Back to Calendar

140 Bicycle Crunch 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. Back to Calendar

141 Plank. 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. Back to Calendar

142 Side Plank 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. Back to Calendar

143 Side Plank with Leg Lift Position 1 Begin in the side plank position with your forearm and toes on the floor. Position 2 Position 3 Keep your torso straight and rigid (hips off the floor) and your body in a straight line from shoulders to toes. Slowly raise one leg, hold, then slowly lower your leg. Switch sides and repeat. 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) Back to Calendar

144 AF Sit-Up 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. Back to Calendar

145 Jab/Cross 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. Back to Calendar

146 Jab/Cross/Uppercut 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. Back to Calendar

147 Pivot Punch 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. 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) Back to Calendar

148 Pivot Twist 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. Back to Calendar

149 Burpee 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. Back to Calendar

150 Burpee with jump 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. Back to Calendar

151 Dumbbell Swing 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. 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) Back to Calendar

152 Legs Exercise Library 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 Build Your Own Program

153 Bent-Knee Hamstring Stretch 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. Back to Calendar

154 Hip Flexor Stretch 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. Back to Calendar

155 Knee Hug Stretch 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 Position 3 Bend your right knee and hug your knee towards your chest, placing hands on your right leg. Repeat on opposite side. 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) Back to Calendar

156 Leg Cradle Stretch 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. Back to Calendar

157 Standing Quad Stretch 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. Back to Calendar

158 Walk 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. Back to Calendar

159 Jog 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. Without appropriate rest periods and diet, overtraining your body can lead to serious conditions known as nonfunctional 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) Back to Calendar

160 Run 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. Back to Calendar

161 Butt Kick 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. Back to Calendar

162 Fast Feet Start with feet together. Then move in a running motion as fast as possible. Only raising your feet a few inches off the floor. Back to Calendar

163 High Knee 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. Protein intake should be g/kg for light to moderate endurance and resistance training, g/kg for heavy training and high intensity endurance training and g/kg for high intensity resistance training. (eatright.org) Back to Calendar

164 Leap Feet together and arms beside your hips. Leap forward and land. Leap backwards and land. Repeat motion. Back to Calendar

165 Lateral Leap 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 Back to Calendar

166 Bodyweight Squat 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. Back to Calendar

167 Dumbbell Squat How to calculate: 220lbs/2.2= 100kg 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. Back to Calendar

168 Side Squat 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. Back to Calendar

169 Plyometric Squat 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. Back to Calendar

170 Dumbbell Side Squat 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 Back to Calendar

171 Bodyweight Lunge 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. Light endurance 100kg* g/kg= 120g- 170g/Pro daily Back to Calendar

172 Bodyweight Backward Lunge 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. Back to Calendar

173 Dumbbell Forward Lunge Position Position 1 Position Position 2 Position Position 3 Stand Stand up up and and hold hold one one dumbbell dumbbell on on each each hand hand along along the the sides sides of of your your body, body, palms palms facing facing your body. your body. Step Step out out with with your your right right foot. foot. Lower Lower your your body body until until your your right right knee knee forms forms a degree degree angle, making angle, making sure not sure to let not your to knee let your extend knee beyond extend beyond your toes, your then toes, raise then raise yourself yourself back back up up after after a short short pause pause and and alternate alternate sides. sides. Back to Calendar

174 Dumbbell Backward Lunge Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. 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. Back to Calendar

175 Side Lunge Avoid foods high in fat and fiber before working out. Stand with your feet parallel. 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. Back to Calendar

176 Dumbbell Side Lunge 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. 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. Back to Calendar

177 Jumping Jack 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. Back to Calendar

178 Front Kick 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. Back to Calendar

179 Step-Up Stand behind bench with your feet hip-width apart, arms extended by your sides. 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. Try to eat a meal 3-4 hours before working out, and a snack minutes before working out. Back to Calendar

180 Dumbbell Step-Up 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. Back to Calendar

181 Jump Knee Tuck 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. Back to Calendar

182 Mountain Climber 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. Back to Calendar

183 Air Force excellence Fit Operational FITNESS Please your feedback/questions to