WEBVTT 00:00.240 --> 00:01.240 mhm . 00:12.140 --> 00:15.670 Yeah , I'm a force Master sergeant . 00:15.670 --> 00:17.726 Mike Scaggs , I'm certified in power 00:17.726 --> 00:19.892 training strength , convicting aerobic 00:19.892 --> 00:21.948 and indoor cycling and we're here to 00:21.948 --> 00:25.840 get you hit forgetting a show by 00:25.850 --> 00:28.380 the military for the military and for 00:28.380 --> 00:30.480 anyone else who wants a hard core 00:30.490 --> 00:34.040 workout , prepare to sweat attention 00:34.040 --> 00:36.262 warriors on today's fit for duty , grab 00:36.262 --> 00:38.373 that TRX and let's get ready for some 00:38.373 --> 00:40.760 suspension training . No , 00:47.440 --> 00:51.400 Welcome to today's fit 00:51.410 --> 00:53.520 for duty . We're coming to you from 00:53.520 --> 00:56.070 naval air station coronado simulated a 00:56.070 --> 00:58.126 deployed environment , something all 00:58.126 --> 01:00.292 new . Never before seen on 5th produce 01:00.440 --> 01:02.880 all your airmen soldiers , sailors and 01:02.880 --> 01:05.047 marines . Get that P . R . X . Out and 01:05.047 --> 01:07.047 let's get ready for some suspension 01:07.047 --> 01:09.047 training . I've got my fitness team 01:09.047 --> 01:11.213 here from naval region Southwest chris 01:11.213 --> 01:13.324 and Don . We're gonna show you how to 01:13.324 --> 01:15.324 get a whole body workout using this 01:15.324 --> 01:17.436 system . Are you ready at home ? Just 01:17.436 --> 01:16.810 make sure that you've got that 01:16.810 --> 01:18.977 suspension point about six or seven ft 01:18.977 --> 01:21.143 off the ground and we're ready to go . 01:21.143 --> 01:23.199 You guys ready to make this happen . 01:23.199 --> 01:25.199 All right . First thing we're gonna 01:25.199 --> 01:27.421 start out . Lower body squat facing the 01:27.421 --> 01:30.200 system . Don't be afraid to pull and 01:30.200 --> 01:32.256 we're gonna come down to 90°. We're 01:32.256 --> 01:34.422 gonna do about 30 of these . I'm gonna 01:34.422 --> 01:36.589 check their form . Listen to my verbal 01:36.589 --> 01:40.450 cues at home or in the field notice how 01:40.450 --> 01:43.380 he's not afraid to pull on this straps . 01:43.400 --> 01:46.740 He's got 90 degrees go down deep . Good 01:46.740 --> 01:50.290 job chris , good dog job . Gone doing 01:50.290 --> 01:52.346 well at home . What number are we on 01:52.346 --> 01:54.401 guys ? You're supposed to be keeping 01:54.401 --> 01:57.760 count for me . Yeah . 11 12 , 01:59.140 --> 02:03.000 13 Nice deep . Don't let those knees go 02:03.000 --> 02:05.710 below 90°. Really ? Put the weight on 02:05.710 --> 02:09.050 your heels , push up . And again , 02:09.420 --> 02:11.476 these straps aren't going anywhere . 02:11.476 --> 02:13.910 You that's your support . What are we 02:13.910 --> 02:16.460 on guys ? Yes , 02:16.940 --> 02:19.870 21 , 02:21.540 --> 02:24.860 23 24 02:25.340 --> 02:28.450 25 26 02:29.640 --> 02:32.460 27 28 02:33.740 --> 02:37.630 29 30 up . We're gonna 02:37.640 --> 02:39.807 keep this position and now we're going 02:39.807 --> 02:42.140 to go into a backwards lunge . So again , 02:42.140 --> 02:44.140 don't be afraid to tug on the strap 02:44.340 --> 02:47.000 back And up . Don't let that back leg 02:47.000 --> 02:49.167 touch the ground . Gonna do 20 on each 02:49.167 --> 02:52.760 leg . Step foot planning . That's four . 02:53.940 --> 02:56.162 But I'm going to check their form . You 02:56.162 --> 02:58.440 keep going . You guys don't lose count . 02:58.740 --> 03:01.780 Great job here , chris Notice all of 03:01.780 --> 03:04.360 his weight is right here . He's going 03:04.360 --> 03:07.080 down to 90°. He's not touching . I get 03:07.080 --> 03:09.358 a check out don over here . Great form . 03:09.358 --> 03:11.413 Look at those calves , really work . 03:11.640 --> 03:13.751 The great thing about this suspension 03:13.751 --> 03:15.751 system is your working all kinds of 03:15.751 --> 03:17.918 muslim . If you're not used to working 03:17.918 --> 03:19.973 in the gym . one Number we on guys , 03:24.540 --> 03:27.350 where are we at ? 22 03:28.140 --> 03:31.460 23 24 03:31.840 --> 03:34.950 25 other leg for balance 25 . Let's 03:34.950 --> 03:37.650 make it go . One two 03:38.940 --> 03:41.360 34 03:42.340 --> 03:44.960 five six 03:45.940 --> 03:48.450 seven . Okay , 03:51.340 --> 03:53.550 10 11 . 03:54.540 --> 03:57.940 Well 13 Yeah , 03:58.340 --> 04:01.050 14 15 , 04:01.940 --> 04:04.560 16 , 17 , 04:05.640 --> 04:08.550 18 keep going 19 04:09.340 --> 04:11.650 20 21 04:12.540 --> 04:15.950 22 23 04:16.540 --> 04:20.470 24 25 . Good job . How we 04:20.470 --> 04:22.470 feel guys ? Good legs are getting a 04:22.470 --> 04:24.526 good workout . Hope there get a good 04:24.526 --> 04:26.470 workout at home . Next thing we're 04:26.470 --> 04:28.303 gonna do , we're gonna work on a 04:28.303 --> 04:30.526 different plane of motion . We're gonna 04:30.526 --> 04:32.526 go across our backsides , they come 04:32.526 --> 04:32.110 across and stretch it out . I'll show 04:32.110 --> 04:34.277 you what that looks like . A great leg 04:34.277 --> 04:36.332 shaping exercise . So for this one , 04:36.332 --> 04:38.277 we're up on our right foot , we're 04:38.277 --> 04:40.277 going to step back across And we're 04:40.277 --> 04:42.277 gonna come out and stretch it out . 04:42.277 --> 04:44.332 That's what it looks like . You keep 04:44.332 --> 04:46.499 going at home , you guys ready to make 04:46.499 --> 04:48.666 this happen , left 20 on each leg , so 04:48.666 --> 04:50.832 step across , bring it out and stretch 04:50.832 --> 04:53.210 it out . Cross look almost like a speed 04:53.210 --> 04:56.350 skater , Make sure you scratch . That's 04:56.360 --> 04:58.060 three good . 05:00.660 --> 05:04.640 There's four what I say we're doing . I 05:04.640 --> 05:08.360 knew they wouldn't forget six 05:08.940 --> 05:10.880 good seven . 05:13.240 --> 05:15.770 Hey , don't be afraid to really use 05:15.770 --> 05:19.710 these straps for balance . Really 05:19.730 --> 05:22.490 get that nice scratch going on the 05:22.490 --> 05:26.290 glutes as we go across as we come back , 05:26.290 --> 05:29.610 stretch out that hamstring and adductor 05:29.610 --> 05:33.530 muscle . What number we on guys cut 05:33.530 --> 05:35.540 it out . Yeah , 05:37.640 --> 05:41.460 16 , 17 , 05:43.240 --> 05:46.850 18 , 19 , 05:48.440 --> 05:52.240 20 , switch it up again , we go back 05:52.240 --> 05:54.860 across , stretch it out . There's one . 05:55.240 --> 05:57.351 I'm gonna check their form , You keep 05:57.351 --> 05:59.296 going at home . They're gonna keep 05:59.296 --> 06:01.240 count . I know they are those that 06:01.240 --> 06:03.130 comes all the way across and he 06:03.130 --> 06:05.297 stretches it out . Really working that 06:05.297 --> 06:07.352 inner thigh . Really stretching that 06:07.352 --> 06:09.352 glute when he comes back across his 06:09.352 --> 06:11.297 body like that . That's the way it 06:11.297 --> 06:13.519 should look . Great exercises guys , we 06:13.519 --> 06:15.741 don't do this enough different plane of 06:15.741 --> 06:17.852 motion . We're usually working in the 06:17.852 --> 06:20.130 frontal plane for the horizontal plane . 06:20.130 --> 06:22.241 We're going in the transverse plane . 06:22.241 --> 06:24.408 Keep it up . What number we own guys ? 06:26.640 --> 06:30.060 12 , 13 , 06:32.040 --> 06:35.460 14 , 15 , 06:37.140 --> 06:40.660 16 , 17 . 06:41.640 --> 06:43.760 Really swing it out , 18 , 06:45.240 --> 06:48.500 19 20 , 06:48.870 --> 06:51.320 relax . Go to our hamstrings and we're 06:51.320 --> 06:53.750 gonna finish this lower body . All 06:53.750 --> 06:55.861 right , so now on to our hamstrings , 06:55.861 --> 06:58.028 make sure those foot cradles are about 06:58.028 --> 07:00.028 6 to 8 inches off the ground , hold 07:00.028 --> 07:01.972 them out to your sides , roll back 07:01.972 --> 07:04.139 through , put those heels in but comes 07:04.139 --> 07:06.400 off the ground and we curl back . Great 07:06.410 --> 07:08.500 hamstring exercise here , keep those 07:08.510 --> 07:10.810 toes pointed towards the wall . We 07:10.810 --> 07:12.977 haven't pointed towards the trucks are 07:12.977 --> 07:15.254 feet don't slip out of the foot crater . 07:15.254 --> 07:17.254 We're doing 25 of these guys . What 07:17.254 --> 07:19.850 number we on ? Six seven , 07:21.040 --> 07:23.650 Hey nine 07:24.940 --> 07:27.160 10 . Now , if you're not as advanced , 07:27.230 --> 07:29.397 you can keep that butt on the ground , 07:29.397 --> 07:31.452 but we want it up engaging that core 07:31.560 --> 07:33.671 really focusing on those hamstrings . 07:33.671 --> 07:37.160 What number we own guys ? 16 , 07:38.240 --> 07:40.850 17 , 18 , 07:41.740 --> 07:44.360 19 , 20 07:45.340 --> 07:47.850 21 22 07:48.940 --> 07:51.660 23 24 07:52.540 --> 07:56.050 25 , Relax House Those Hamstring Field 07:56.050 --> 07:57.994 Guys . They're doing good . You're 07:57.994 --> 08:00.161 doing good at home . All right , let's 08:00.161 --> 08:02.217 again , we're gonna stay down on the 08:02.217 --> 08:04.328 floor . We're gonna move to our upper 08:04.328 --> 08:06.494 body with some suspended push ups . So 08:06.494 --> 08:06.440 what you're gonna do is hold the foot 08:06.440 --> 08:09.760 cradles out again , right foot goes in 08:09.760 --> 08:12.590 the left foot cradle or vice versa , 08:12.720 --> 08:14.887 the other one comes underneath and the 08:14.887 --> 08:16.998 opposite and just roll over onto your 08:16.998 --> 08:19.350 stomach , walk out . Now , the good 08:19.350 --> 08:21.517 thing about these push ups is not only 08:21.517 --> 08:23.628 are you going to be using all of your 08:23.628 --> 08:25.739 upper body weight ? Do the push ups , 08:25.739 --> 08:27.628 you're also fighting the pendulum 08:27.628 --> 08:27.560 effect of the system , trying to pull 08:27.560 --> 08:30.250 it back towards our anchor point . So 08:30.250 --> 08:32.417 your core is really engaged in . These 08:32.417 --> 08:34.472 are go here guys , are you ready for 08:34.472 --> 08:36.472 this ? You ready for this at home ? 08:36.540 --> 08:39.550 We're going to do 40 at our own Hace . 08:39.810 --> 08:41.977 If you have to drop to one knee , drop 08:41.977 --> 08:44.088 to one knee , if you have to go to to 08:44.088 --> 08:46.290 do to we're doing 40 , you're gonna do 08:46.290 --> 08:48.512 it . These guys are gonna do it . Let's 08:48.512 --> 08:51.760 bring it up and go two 08:52.440 --> 08:54.360 threes , four 08:54.740 --> 08:56.750 56 08:57.240 --> 09:00.880 78 , 9 , 09:00.890 --> 09:02.460 10 almost there . 09:04.840 --> 09:07.090 How we doing guys ? I'm gonna check 09:07.090 --> 09:09.423 their form , I get a cheat a little bit . 09:09.423 --> 09:11.534 Don't you quit at home ? Listen to my 09:11.534 --> 09:13.534 verbal cues . Got great form here , 09:13.534 --> 09:15.646 that but is off the ground . His core 09:15.646 --> 09:17.590 is engaged , isn't it ? Chris oh , 09:17.590 --> 09:19.650 here's what number you want ? Mhm . 09:20.440 --> 09:22.384 What number are you want at home ? 09:22.384 --> 09:24.718 Don't lose camp ? Let's keep this going . 09:26.840 --> 09:29.710 Yeah , easy for me to say I've been 09:29.710 --> 09:31.710 goofing off and watching these guys 09:31.710 --> 09:34.960 where we at I gotta catch up , 09:35.540 --> 09:37.596 you keep going at home . If it takes 09:37.596 --> 09:39.762 you a little longer than it takes us , 09:39.762 --> 09:40.873 you just keep going 09:45.240 --> 09:48.770 35 36 37 38 09:48.780 --> 09:52.370 39 40 down and 09:52.380 --> 09:54.324 relax , stretch out the chest real 09:54.324 --> 09:56.380 quick . That felt pretty good guys , 09:56.380 --> 09:58.491 didn't it felt great . They'll get at 09:58.491 --> 10:01.450 home , let's go to our back , stand up , 10:02.440 --> 10:05.430 grab that system , lengthen it out if 10:05.430 --> 10:08.070 you need to and we're gonna do a low 10:08.080 --> 10:11.850 row . The further back would lean 10:12.840 --> 10:15.010 the harder it is , the more upright I 10:15.010 --> 10:17.910 am , the easier whatever it is , we're 10:17.910 --> 10:20.300 doing 25 we're gonna do them through 10:20.300 --> 10:22.370 the break . You're doing a home and 10:22.370 --> 10:25.360 we'll see you when we get back . Five 10:25.940 --> 10:28.860 six seven , 10:30.140 --> 10:32.760 page nine 10:33.840 --> 10:36.150 10 . Mhm . 10:42.140 --> 10:46.080 Mhm . Welcome back from 10:46.080 --> 10:48.302 the break . I hope you didn't quit . We 10:48.302 --> 10:50.413 haven't quit working out all you sold 10:50.413 --> 10:52.469 your sailors , airmen , marines were 10:52.469 --> 10:54.580 having a good time using this TRX . I 10:54.580 --> 10:56.691 know you have them out there , you're 10:56.691 --> 10:56.230 gonna use them . We're showing you how 10:56.230 --> 10:58.174 practical it is to get a full body 10:58.174 --> 11:00.341 workout without the gym in the field . 11:00.341 --> 11:02.508 We're right here , all we have are prs 11:02.508 --> 11:04.563 our body weight in our imagination . 11:04.563 --> 11:06.563 You've got ready to move on , we're 11:06.563 --> 11:05.880 ready . You're ready at home . Let's go 11:05.880 --> 11:08.047 to our biceps . Now , we're gonna turn 11:08.047 --> 11:10.213 and face the system , elbows go way up 11:10.213 --> 11:12.710 again , just like the row . The larger 11:12.710 --> 11:16.560 the angle is the harder it is . I 11:16.560 --> 11:18.449 got a small angle , it's gonna be 11:18.449 --> 11:20.727 easier . I really want to get work out . 11:20.727 --> 11:22.949 I go down , elbows up high and I'm just 11:22.949 --> 11:25.116 curling in . Keep those hands about 12 11:25.116 --> 11:27.171 inches apart . I'm gonna check their 11:27.171 --> 11:29.393 form . We're doing 30 of these . I hope 11:29.393 --> 11:31.616 they've been keeping count . I hope you 11:31.616 --> 11:31.420 can keep it count at home chris how're 11:31.420 --> 11:33.790 we doing great form here , look at 11:33.790 --> 11:37.060 those guns really popping out good form . 11:38.840 --> 11:41.540 Don great . This guy's gonna get 11:41.540 --> 11:43.651 arrested for carrying a loaded weapon 11:43.651 --> 11:46.420 on the way home . We're doing good . 11:46.420 --> 11:50.320 What number are we on guys ? 16 11:50.330 --> 11:54.160 halfway there , 17 , 18 , 11:55.240 --> 11:57.860 19 , 20 11:58.940 --> 12:01.660 21 22 12:02.340 --> 12:05.450 23 24 12:06.440 --> 12:09.260 25 26 12:10.240 --> 12:13.050 27 28 12:14.240 --> 12:18.180 29 30 . Turn it around real quick . 12:18.190 --> 12:20.246 We're gonna go into tricep presses . 12:20.246 --> 12:22.412 You see these as extensions in the gym 12:22.412 --> 12:24.579 on a cable crossover again . The angle 12:24.579 --> 12:26.579 of my body determines the amount of 12:26.579 --> 12:28.523 resistance I have keep those hands 12:28.523 --> 12:30.412 apart . Elbows are the only thing 12:30.412 --> 12:32.412 moving single joint exercise here , 12:32.540 --> 12:34.900 Don't flare those elbows out . We did 12:34.910 --> 12:37.390 30 bicep exercises . We're doing 30 12:37.400 --> 12:39.850 triceps . I'm checking form again . You 12:39.850 --> 12:41.906 guys are going to keep going . How's 12:41.906 --> 12:44.017 that feel ? Notice how his elbows are 12:44.017 --> 12:46.183 up high . That's the only thing moving 12:46.183 --> 12:48.350 nice and locked in one number . We are 12:48.350 --> 12:52.160 gone . There's eight . Don't lose count 12:52.160 --> 12:54.216 at home . You lose count . You start 12:54.216 --> 12:57.640 back at one . Yeah . 12:58.040 --> 13:01.060 Where we at guys count it all 13:02.540 --> 13:05.360 13 . Mhm . 14 , 13:06.440 --> 13:09.160 15 , 16 , 13:09.640 --> 13:13.060 17 . Mhm 18 , 13:13.940 --> 13:17.670 19 , 2010 13:17.670 --> 13:20.060 More , 21 , 22 , 13:20.940 --> 13:24.150 23 . Keep counting guys in the middle 13:24.150 --> 13:26.150 this exercise . If you can't finish 13:26.150 --> 13:28.740 walk it up , finish it out . Play 13:28.740 --> 13:32.660 7 28 , 29 13:33.640 --> 13:36.040 30 right to our shoulders . Turn around 13:36.050 --> 13:38.410 face that system again . Now , for this 13:38.410 --> 13:41.790 one , we're back on our heels And 13:41.790 --> 13:43.901 you're gonna go up with one down with 13:43.901 --> 13:46.610 the other . Gonna look like this . 13:46.890 --> 13:49.300 We're gonna do 20 of these . They're 13:49.300 --> 13:51.022 gonna keep count . We switched 13:51.022 --> 13:53.189 exercises . I'm checking for him . You 13:53.189 --> 13:55.189 keep going at home . Great shoulder 13:55.189 --> 13:56.189 exercise . Mhm 13:59.240 --> 14:01.590 Yeah , great form . Look at these guys 14:01.650 --> 14:03.650 really working the shoulders and we 14:03.650 --> 14:06.130 feel that don Fill that , keep it going . 14:06.130 --> 14:09.980 We've got 20 then we're gonna 14:09.980 --> 14:12.036 move to our core . I know these guys 14:12.036 --> 14:15.140 gonna be happy to hear this . Yeah , 14:16.740 --> 14:19.160 11 11 . 14:20.340 --> 14:22.760 Well , 12 , 14:23.640 --> 14:26.790 13 , 13 . Don't be afraid to 14:26.970 --> 14:28.970 really put that body weight on that 14:28.970 --> 14:30.550 system . Wait 14:32.040 --> 14:34.400 15 , we got four more , 14:35.840 --> 14:38.460 so 17 14:39.240 --> 14:40.860 17 . Arm up straight , 14:44.240 --> 14:47.450 1919 , 14:47.840 --> 14:51.120 20 20 . All right , let's move to that 14:51.130 --> 14:53.090 core . It's engaged the whole time 14:53.090 --> 14:55.034 we're using the system . But these 14:55.034 --> 14:57.201 exercises are really going to pinpoint 14:57.201 --> 14:59.090 that core and you're really gonna 14:59.090 --> 15:01.257 either like or hate these , but you're 15:01.257 --> 15:01.210 gonna hate them in a good way if that's 15:01.210 --> 15:03.377 possible . All right guys , let's face 15:03.377 --> 15:05.599 that system . We're gonna get suspended 15:05.599 --> 15:08.950 again . So left leg , 15:09.840 --> 15:11.740 that right , cradle , left foot 15:11.750 --> 15:15.000 underneath our vice versa , then roll 15:15.000 --> 15:18.540 over . Get on that stomach . Get ready 15:18.540 --> 15:20.596 for some poor training , Alright for 15:20.596 --> 15:22.762 this one . We're gonna come up , we're 15:22.762 --> 15:24.984 gonna swing out to our left and right . 15:24.984 --> 15:27.151 We're just gonna do a pendulum swing . 15:27.151 --> 15:29.262 Going to keep going till I say stop . 15:29.840 --> 15:32.062 This really engages not only the core , 15:32.540 --> 15:35.770 but it focused on our obliques , all 15:35.770 --> 15:38.520 that lower back and lieutenant pain 15:38.520 --> 15:40.409 show it talks about building that 15:40.409 --> 15:42.810 powerhouse . I promise . That's what 15:42.810 --> 15:46.460 you're building here , come on , keep 15:46.460 --> 15:46.950 going . 15:50.140 --> 15:53.760 Five four , three , 15:54.640 --> 15:58.070 two , one , relax . 15:58.190 --> 16:01.580 Shake it off . Feels good , guys . 16:01.580 --> 16:03.636 Right , so far so good . All right , 16:03.636 --> 16:05.580 this one little more complicated . 16:05.580 --> 16:07.930 We're gonna do a pike . You've seen 16:07.930 --> 16:10.097 these were coming up and we'll push up 16:10.097 --> 16:12.041 position and just bringing our But 16:12.041 --> 16:14.152 straight up in the air , looking back 16:14.152 --> 16:16.319 between your legs . 15 of these we got 16:16.319 --> 16:18.430 into this guys . You got it in you at 16:18.430 --> 16:20.660 home . Let's keep going . One 16:21.740 --> 16:25.560 two three four 16:26.540 --> 16:29.960 five six . I get a check for me . 16:30.640 --> 16:33.290 Yeah , good look how that . But come 16:33.290 --> 16:36.450 straight up engaging that core . 16:37.040 --> 16:39.860 Lower back everything 16:41.440 --> 16:45.010 how we doing , Don five More . That's 16:45.010 --> 16:47.430 right . You can quit . You need to the 16:47.440 --> 16:49.270 key is just to finish . 16:51.640 --> 16:55.240 Yes , and stop . Good job guys quit at 16:55.240 --> 16:57.700 home . All right , couple more core 16:57.700 --> 16:59.867 exercises and we're going to be done . 16:59.867 --> 17:02.033 I want you to turn around and face the 17:02.033 --> 17:05.670 system . Mhm . Again , 17:06.240 --> 17:08.760 foot straps . Go on the outside , roll 17:08.760 --> 17:10.740 back , get those heels in the foot 17:10.740 --> 17:14.110 cradle , but it's going to stay on the 17:14.110 --> 17:16.332 ground this time . I want you to pick a 17:16.332 --> 17:18.499 spot up , high . I'm gonna pick a high 17:18.499 --> 17:20.554 spot on the trucks when we come up ? 17:20.554 --> 17:22.554 Our back is straight and we're back 17:22.554 --> 17:24.777 down . We're just doing a set up here . 17:24.940 --> 17:26.670 We do 30 of these 17:29.240 --> 17:32.760 keep going . What are we on guys ? 17:35.940 --> 17:39.690 Five really rock up on those hips . Get 17:39.690 --> 17:42.210 that back straight . Take a high spot 17:42.210 --> 17:44.580 on the ceiling . I don't want to see a 17:44.590 --> 17:48.350 scrunched up spine here . What number ? 17:48.470 --> 17:52.350 That should be at least 10 . 11 . Well , 17:53.640 --> 17:57.530 13 14 . Great for your hip 17:57.540 --> 17:59.860 flexes every one of your abdominal 17:59.860 --> 18:02.800 muscles that you have trans verse the 18:02.810 --> 18:04.890 rectus of Domus . We're all getting 18:04.890 --> 18:07.450 worked out here . There's 18 , 18:08.640 --> 18:11.670 19 , 2010 more , 18:12.140 --> 18:15.050 21 22 18:16.240 --> 18:19.270 23 24 18:20.440 --> 18:23.350 25 26 18:24.540 --> 18:27.460 27 28 18:28.840 --> 18:32.270 29 . Last one , 30 18:32.640 --> 18:34.950 relax . How are we doing at home ? 18:34.960 --> 18:37.127 We're doing all right here guys . Good 18:37.127 --> 18:39.293 workout , right ? All right , let's go 18:39.293 --> 18:42.530 back into the suspended position . So 18:42.530 --> 18:44.586 one ft goes in the opposite cradle . 18:44.586 --> 18:47.660 Another one comes underneath . We're 18:47.660 --> 18:49.771 going to do what we call a body saw . 18:50.040 --> 18:52.660 Now , the really tough exercise to do . 18:52.660 --> 18:54.549 If you can just do a plank , then 18:54.549 --> 18:56.910 that's what I want you to do . But as I 18:56.920 --> 18:58.920 just indicated , we come up in that 18:58.920 --> 19:01.087 plank position and we rock back on our 19:01.087 --> 19:03.870 shoulders as if there were a log right 19:03.870 --> 19:05.870 underneath our midsection and we're 19:05.870 --> 19:09.670 sawing it in half . These guys got 19:09.670 --> 19:11.670 great form . This is what it should 19:11.670 --> 19:13.948 look like at home . You're doing great . 19:13.948 --> 19:16.114 Are you really gonna fill this in that 19:16.114 --> 19:18.170 lower abdominal area Right above the 19:18.170 --> 19:20.170 pubic region . You're doing great . 19:20.170 --> 19:22.230 Let's go five four . I get a cheap 19:22.240 --> 19:25.940 three two one . All right . 19:26.040 --> 19:28.207 We're about to finish up this work out 19:28.207 --> 19:30.262 what we're gonna do next is a really 19:30.262 --> 19:32.540 advanced movement . If you can't do it , 19:32.540 --> 19:34.484 pick one of the others that we did 19:34.484 --> 19:36.429 during this show . We're gonna put 19:36.429 --> 19:38.651 these cradles in a single handle mode . 19:38.651 --> 19:40.707 How you do that as one goes over the 19:40.707 --> 19:42.818 other comes up through the triangle . 19:42.818 --> 19:44.984 The new bottom comes through the top . 19:45.540 --> 19:47.820 We get in a single handle mode . We're 19:47.820 --> 19:50.950 gonna get behind the foot straps . 19:51.540 --> 19:53.707 We're gonna roll up and we're gonna do 19:53.707 --> 19:55.651 a handstand push up again . If you 19:55.651 --> 19:57.651 can't do this at home , pick one of 19:57.651 --> 19:59.762 your favorites and this is what we're 19:59.762 --> 20:01.984 gonna do to the break . Bring it up and 20:01.984 --> 20:04.450 go really hot . Mhm . 20:09.240 --> 20:11.960 This really engages the core , the 20:11.960 --> 20:12.660 shoulders . 20:17.340 --> 20:19.170 Yeah , yeah , 20:33.840 --> 20:36.890 yeah . I'm Commander . Dave complex 20:36.890 --> 20:39.001 orthopedic surgeon and team physician 20:39.001 --> 20:41.223 at the US Naval Academy . Like to think 20:41.223 --> 20:43.501 of fitness as having four main pillars . 20:43.501 --> 20:45.279 They are aerobic conditioning , 20:45.279 --> 20:47.334 flexibility , strength , nutrition , 20:47.440 --> 20:49.107 aerobic conditioning leads to 20:49.107 --> 20:51.218 cardiopulmonary fitness . And it's at 20:51.218 --> 20:53.329 the top of the list because when your 20:53.329 --> 20:55.440 heart and lungs stop working , you're 20:55.440 --> 20:57.662 dead . So get at least 20 or 30 minutes 20:57.662 --> 20:56.890 of sustained cardio at least three 20:56.890 --> 20:59.480 times a week , flexibility training . 20:59.620 --> 21:01.676 That's next on my list because we're 21:01.676 --> 21:03.898 all moving machines with lots of moving 21:03.898 --> 21:06.064 parts , pumps , pipes , valves , joint 21:06.064 --> 21:07.953 springs and struts . Remember how 21:07.953 --> 21:10.009 flexible you were as a kid as we get 21:10.009 --> 21:12.120 older . Mother nature robs us of that 21:12.120 --> 21:14.120 flexibility and we grow stiffer and 21:14.120 --> 21:14.070 stiffer . That's why you must 21:14.070 --> 21:16.070 incorporate a flexibility component 21:16.070 --> 21:18.181 into your daily workout routine . I'm 21:18.181 --> 21:20.237 43 and I'll be the first to say that 21:20.237 --> 21:22.292 getting old sucks life is motion and 21:22.292 --> 21:24.292 motion is life . We're all going to 21:24.292 --> 21:26.348 stop moving when we're dead . So get 21:26.348 --> 21:28.348 moving and live strength training . 21:28.348 --> 21:30.514 That's next on my list . Don't neglect 21:30.514 --> 21:32.403 the weight room . Even you cardio 21:32.403 --> 21:34.626 enthusiasts out there , be sure to pump 21:34.626 --> 21:36.792 a little iron as a guy . It's not cool 21:36.792 --> 21:38.959 being £140 weakling . Even if you can 21:38.959 --> 21:41.014 run or bike all day nutrition is the 21:41.014 --> 21:43.348 last pillar of fitness in large measure . 21:43.348 --> 21:45.403 We are what we eat . So make healthy 21:45.403 --> 21:47.459 food choices . Don't forget to drink 21:47.459 --> 21:49.514 plenty of water and try to limit the 21:49.514 --> 21:51.570 intake of processed carbs . Eat lean 21:51.570 --> 21:51.490 protein , whole grains and plenty of 21:51.490 --> 21:53.546 fruits and vegetables . But remember 21:53.640 --> 21:55.862 being skinny , doesn't always equate to 21:55.862 --> 21:58.084 being fit . Get your body mass index or 21:58.084 --> 22:00.307 BMI within a normal range , not through 22:00.307 --> 22:02.196 pills , powders , fad diets , but 22:02.196 --> 22:04.196 through portion control and a smart 22:04.196 --> 22:06.362 exercise routine that includes all the 22:06.362 --> 22:08.362 four pillars together . Let's train 22:08.362 --> 22:12.040 smart and stay strong back from the 22:12.050 --> 22:13.994 break . I'd like to thank our host 22:13.994 --> 22:16.106 location , naval air station coronado 22:16.106 --> 22:18.217 for giving us this simulated deployed 22:18.217 --> 22:20.439 environment . I would like to thank our 22:20.439 --> 22:22.439 driver who brought the Regan out cm 22:22.439 --> 22:24.494 three Pavelski . Thank you so much . 22:24.494 --> 22:26.550 I'd like to thank the fitness team . 22:26.550 --> 22:28.717 Don chris , Thank you for joining us . 22:28.717 --> 22:30.661 I hope you enjoyed this suspension 22:30.661 --> 22:30.660 training workout . You be sure to join 22:30.660 --> 22:33.260 us . Get you fit for duty . 22:37.540 --> 22:38.540 Yeah . 22:43.940 --> 22:44.940 Mhm . 22:47.640 --> 22:50.770 You ? No , Yeah . 22:51.940 --> 22:54.060 You ? No , 22:57.540 --> 22:59.560 no , you , 23:01.340 --> 23:05.260 no , last . You 23:05.270 --> 23:07.760 know you . 23:09.040 --> 23:09.360 No , 23:12.840 --> 23:15.260 no , you .