WEBVTT

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mm mm . Yeah .

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Mhm . Mhm . Mhm . Right , mm .

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And mhm mm . Mhm .

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I'm a force master of my

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Skaggs and I'm a certified fitness

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instructor and we're here to get you

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show bible for the military .

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For anyone else who wants a hard core

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workout preparing to sweat .

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Welcome to today's fit for duty today .

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We're gonna do a Palestinian work out

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the good thing about Palestinian . So

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you can do them anywhere . You don't

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need a gym , you don't need a floor ,

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you can use the ground outside and you

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can do these anywhere . So if you're a

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pt leader , take note . You can use

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some of these to work your squadron out

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as well . You guys ready to get this

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thing done . All right . Start out with

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a basic , let's just start out with

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some push ups . Let's do 20 normal push

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ups . Now look , you guys don't count

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along loud enough or you lose count .

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We'll just keep going till I feel like

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we're doing enough . So you at home

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help keep them on track and yell at the

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tv . If you need to , let's go with 20

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on my count . Let's go down . And uh

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two three four

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567 .

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Hey 5 10

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11 , 12 , 13 ,

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14 , 15 , 16 ,

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17 , 18 ,

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1920 drop to those Stomachs ,

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feet up . We're gonna do a belly angel .

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Just like doing a snow angel when you

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were a kid except we're on our front

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side , legs off , hands on the side and

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we bring it up and come back . Never

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touch let's do 25 of these guys . You

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guys ready for that . Let's go . one

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23 ,

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There you go , forgive me .

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Mhm . There you go . Mhm .

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And that was 13 , 14 ,

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15 . 10 more . Yes ,

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I understand . Thanks . You should feel

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it burning stuff today . I think

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on the back Elizabeth Go ahead and

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stand up . Let's shake it out , fill

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out of there . You can stretch it out a

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little bit . Reach behind you , open up

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your chest , reach high . Let's get

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that back stretched out . How we doing

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guys ? Good , good . Alright , let's

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kick it up a little bit . Let's do some

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jumping jacks . Let's do 25 three count

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jumping jacks on my cue . Let's take it

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up . 12323 .

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Come on guys .

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There you go . Keep it

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up . We've got 25 of these .

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Good keep going .

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Good , good energy , good

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form . Head and neck are straight good .

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Yeah ,

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16 ,

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17 , 18 ,

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19 . Hi more .

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Mhm . There you go .

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Mm . How we feeling on that man again ,

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push your position this time we're

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going to go Really wide with the push

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ups . Let's do 20 of these things . You

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guys ready ? Come on , let's go . One

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two three . Floor

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5,678 ,

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10 11 well

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13 , 14 , 15 ,

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16 , 17 , 80

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19 , 20 . Good job drop to that Valley

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again . I want your arms straight out .

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I call these spiderman , you kind of

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look like Spiderman on the wall or you

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can the masters , but what we're gonna

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do is we're gonna raise our arms up and

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then down , don't touch the floor .

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Take in light and pattern and bring it

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up . 25 of these guys . You ready

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Account . Let's go .

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123 .

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There you go .

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Seven ,

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13 , 14 ,

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good .

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Oh yeah .

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Feel that . Go ahead and just

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reach lay down and just reach it right

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out . Reach they go , reach behind

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you , dress that chest out . There we

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go . Let's roll over on our backs . Do

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some crunches , we're gonna do regular

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crunches . What do you say ? 25 , good

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hands across your chest . Don't pull up ,

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keep that head and neck in the neutral

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position . Uh actually you have an

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orange or a softball here underneath

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your chin . Keep it straight up . Let's

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go . One 23

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45

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6789 ,

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10 , 11 , 12 ,

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13 , 14 ,

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15 , 16 ,

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17 , 19 ,

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2021 ,

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22 , 23 , 24 . Wait five , good . Let's

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stay on the bet . Go ahead . Roll over

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on our side . We're gonna focus on our

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outer thigh . Here . I want your legs

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straight one ankle above the other and

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we're just gonna lift like this . Okay ,

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so 25 on each leg , you've got ready

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for this . Head down . Let's go get

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your ankle about six inches off the

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other . And let's start . Let's go .

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One Yes .

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45678 ,

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Good . Let your head down . There you

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go . You lay your head

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down . Good .

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Keep all The resistance

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focus right here you feel that , don't

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you , Lester 23 24 .

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Good job . Roll over another

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side . Got ready for this ,

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everybody ready , get it six inches off .

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Let's go .

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123456789 ,

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10 11 12

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13 14 15

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16 17 18

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1920 21 22

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23 24 25 . Just go ahead and

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rest . Now look , we hit the outer five .

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We need to hit our inner thigh . So

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let's stay in this position . One leg

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goes over the other trailing leg , keep

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that foot parallel to the wall , and

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we'll lift that up . Okay , that works

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our inner thigh . 25 of these . Let's

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go . 1234

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56 seven . Oh ,

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good , good focuses . All right

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here on this inner thigh . Yeah , I

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know , ladies always have a tendency to

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work on this . Those guys , we don't do

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enough work feeling that . Good foot

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parallel 23 ,

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other leg . Let's go make it count .

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Let's go . One two

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3456

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seven a 9 ,

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10 , 11 . Well ,

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13 , 14 , 50

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16 , 17 ,

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18 1920 ,

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21 , 22 ,

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24 , 25 . Go ahead and rest . Go over

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on our Stomachs . You guys feel that on

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that inner side . That works . Let's do

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a bridge . Now we're on the mat . Let's

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do some ab work . We're gonna do a

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bridge . It's an isometric contraction .

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The bridge looks like this were stop

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glad as we can be . Everybody go ahead

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and go up and we're gonna hold it like

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this for about a minute . Nice and

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steady . Come on . Some of you are

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shaking like jello back here , watch it .

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Wiggle , watches jiggle up . There we

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go . Everything is tight right here .

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You can look at him . Well , that's

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working . Come on . You guys can do

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this for 30 seconds , so that looks

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good . Keep your head down a little bit .

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Good focuses . All right here , man ,

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these are tight . Things are looking

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good , Everybody good . Come on , give

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me 10 nine . Hey ,

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seven six . There you go . 5

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4 three two

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one stand up . Let's go . Come on ,

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feel that . Feel that . All right ,

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let's do some mountain climbers . Come

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on , let's get already to mountain time .

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It looks like this climbing the side of

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the mountain . Three count mountain

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climbers . About 25 of these . Can we

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do it guys ? Let's do it . Let's go .

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123123123

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123 ,

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123123123123

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123 123

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123123

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123123

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123123 .

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Always there , 18 ,

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19 , funny

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323123

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231 , 2 , 3 . Go

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ahead at home , take a break , get some

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water , get a towel . we're going to

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continue moving . Get ready to come

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back . We've got some more calisthenics

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for you . See you after the break .

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Welcome back . Hope you got a towel and

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got some modern hydrated . We were

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doing some mountain climbers right

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before we went to break heart rates up .

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Let's come on , let's just take it out

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and we'll do some arm circles . 25 4 ,

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let's go .

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123456789 ,

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10 , 11 , 12 , 13 , 14 . Now they don't

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look like much man . They really start

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burning those shoulders . 21 22 23

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24 25 . Let's go backwards .

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12345678 .

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Big circle , small circle . That

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doesn't matter . Just keep those arms

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moving . Focus on the shoulders . Come

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on , keep that energy up , 18 1920 odds .

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The shoulders are tight . 3 24 25 .

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Pick them up , let's go forward .

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123456789 ,

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10 11 . We're gonna 25 fall along at

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home then we'll go 25 the other way ,

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18

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2021 , 22 , 23 , 24 , 25 , backwards ,

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2 3 , 45 shoulders burning .

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Hey , come on to marry . You can do it .

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Oh yeah , nice tight shoulder 15 16

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17 18 1920 21

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22 23 24 25 . You guys ready ? Get on

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that mat again ? Come on , let's do

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some push ups . We've done Regular Grip .

12:53.490 --> 12:55.657
We've done wide grip . Let's do narrow

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grip push ups . Its military push up

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those . You follow along at home . 20

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of these . Let's go nice tight arms .

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One , two

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34 five , Elbows tucked

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in head down . Good . This focuses on

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those projects . Good .

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1314 . Good for look at Lester here ,

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just blasting it up . Try to separate

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the bus out of a shirt . Good job on

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those stomachs . Guys don't say get up .

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We're gonna work our lower back a

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little bit . We call it a lizard cause

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you sure look like a lizard and son .

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Just a little back extension . I do not

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want you to hyper extend that . Just

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barely come up , hands behind you .

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They can rest on your drunk . Let's go

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20 of these . Let's take it . one

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23 , four

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5 , 6 , 7 , 8 ,

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9 , 10 , 11

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12 13 14

13:56.700 --> 13:59.910
15 16 17

13:59.920 --> 14:03.490
18 1920 21 .

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Come on , 23 24 25 .

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Good . You guys want to quit at 20 . I

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might have said 20 but we did 25 .

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Doesn't hurt . Does it ? On the backs

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gonna do some reach up What we can do

14:16.151 --> 14:18.860
here ? Hands go behind your head up to

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try to find their toes back down . 25 .

14:22.580 --> 14:25.860
Just so I'm clear . Let's go . Come on

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two 34 . Uh

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huh six , sir . Hey ?

14:34.940 --> 14:37.850
No , 10 , 11 ,

14:38.640 --> 14:41.960
12 , 13 , 14 . Really

14:41.960 --> 14:45.850
squeezing ? Good . Look at this nice

14:45.850 --> 14:47.739
full contraction on the abdominal

14:47.739 --> 14:51.450
muscles . Looks good . 1 22

14:51.840 --> 14:55.790
23 . 24 . Good Good job .

14:55.800 --> 14:57.911
All right up on our feet . Let's go .

14:57.911 --> 15:00.320
Let's do some lower body work . We'll

15:00.320 --> 15:02.770
start out with just some regular squats .

15:02.780 --> 15:04.850
We'll do 20 of these . Come on , you

15:04.850 --> 15:07.460
sit in that chair . Let's take a one

15:08.140 --> 15:11.710
two three four .

15:11.720 --> 15:15.460
Good 5 six . Good

15:15.470 --> 15:18.560
nice nice degree angle Here ,

15:19.640 --> 15:21.600
all the weight is focused on those

15:21.600 --> 15:25.040
quads , baby . Yeah ,

15:25.440 --> 15:29.250
Everybody out . There you go . 16

15:29.840 --> 15:32.050
something 18 ,

15:32.640 --> 15:35.960
1920 , 21 ,

15:36.340 --> 15:39.580
22 23 ,

15:40.540 --> 15:42.707
25 . Let's hold it right here now . We

15:42.707 --> 15:44.818
want to do wide squats . That's where

15:44.818 --> 15:48.410
we step out In the middle . Step out .

15:48.420 --> 15:50.476
That's one . We can do 20 of these ,

15:50.476 --> 15:52.700
can't we guys ? We knew it . We're not

15:52.700 --> 15:55.033
tired . I hope you're not tired at home .

15:55.033 --> 15:58.210
Let's go . Let's step out and out .

15:58.220 --> 16:01.880
One out in . Yeah ,

16:02.440 --> 16:05.750
And there you go . Just like that . Mm .

16:06.640 --> 16:08.260
How many we doing ? Yeah ,

16:09.440 --> 16:12.190
25 . All right , then . I'm just

16:12.190 --> 16:14.860
checking where we at .

16:16.340 --> 16:17.340
Come on , guys .

16:20.840 --> 16:23.550
There you go . Hey .

16:25.440 --> 16:27.350
Yeah . Hi .

16:29.340 --> 16:31.260
10 . Come on .

16:32.640 --> 16:35.590
11 . Oh , we're not even halfway there

16:35.590 --> 16:39.530
yet . Well , That sounds like a cry for

16:39.530 --> 16:42.470
help . 13 . Yeah ,

16:43.140 --> 16:45.770
14 . Come on .

16:46.140 --> 16:48.570
15 . 10 more .

16:49.420 --> 16:52.970
16 . I don't know ,

16:53.340 --> 16:57.270
17 , 18 .

16:57.270 --> 17:01.240
Come on . Don't quit . There

17:01.240 --> 17:05.050
you go . Get stronger better . Far more .

17:05.740 --> 17:09.140
Mhm . That's 21 almost there .

17:10.240 --> 17:14.180
I want to Three

17:14.190 --> 17:17.460
good before .

17:19.740 --> 17:23.540
25 . Good job . Good job . All right .

17:23.540 --> 17:25.373
I want to reward you with a good

17:25.373 --> 17:27.596
exercise now . Right , That wasn't hard

17:27.596 --> 17:29.929
enough . We do eight count Bodybuilders .

17:29.929 --> 17:32.151
We'll just do 10 and I will do 15 to my

17:32.151 --> 17:34.640
kids . These guys need it . If you

17:34.640 --> 17:36.807
count Bodybuilder looks something like

17:36.807 --> 17:40.290
this , You go down , out we go out we

17:40.290 --> 17:43.860
go in , Down up with the body again .

17:44.840 --> 17:47.670
That's one . We're going to do

17:48.140 --> 17:51.050
15 . We can do it , right ? Let's show

17:51.050 --> 17:53.450
the marines that were not We're not

17:53.460 --> 17:55.738
chumps , we can do this , right ? Yeah ,

17:55.738 --> 17:57.904
we're calling out the marines . I know

17:57.904 --> 18:00.016
you think that's Air Force people are

18:00.016 --> 17:59.820
easy , but we're not . Let's go 15 , 8

17:59.820 --> 18:03.030
count body medals on my count down out ,

18:03.040 --> 18:06.560
out and down up and

18:07.240 --> 18:10.590
there you go . Yeah , out out in .

18:10.600 --> 18:13.780
Down , up in two ,

18:13.790 --> 18:17.550
Down , out , out in , Down

18:17.560 --> 18:20.140
up and can't hear you . There you go !

18:20.140 --> 18:23.560
Down , out , out and down ,

18:23.570 --> 18:27.380
up and there you go . Down , out ,

18:27.390 --> 18:30.860
out in , Down , up in

18:31.240 --> 18:34.440
there you go . Come on out ! Out in ,

18:34.450 --> 18:38.290
Down , up in six , down ,

18:38.300 --> 18:41.970
out , out in Down up

18:41.980 --> 18:45.920
in seven . Almost there , out in .

18:45.930 --> 18:49.930
Down up in eight . Down

18:49.940 --> 18:53.930
out yeah , down up in

18:53.940 --> 18:57.710
nine . Come on , Yeah , out out in ,

18:57.720 --> 19:01.200
Down up in five

19:01.200 --> 19:04.190
more , Down , out and

19:04.200 --> 19:07.850
down up and There you go ,

19:07.860 --> 19:11.130
step out and down

19:11.140 --> 19:15.080
up and 12 , 3 more . Step out ,

19:15.090 --> 19:18.350
out and down up and

19:18.840 --> 19:22.090
13 . 2 more out and

19:22.100 --> 19:25.920
down . Uh dig in , go come

19:25.920 --> 19:29.840
on out and down up

19:29.850 --> 19:33.340
and give yourself a hand . Guys who

19:33.350 --> 19:36.400
you kept up at home . Good job . All

19:36.400 --> 19:38.122
right , let's get on our backs

19:40.240 --> 19:43.760
or have work this time .

19:43.770 --> 19:46.690
We're gonna do a reach through right in

19:46.690 --> 19:48.912
between our legs and back again . Let's

19:48.912 --> 19:51.420
see 25 of these . Let's go .

19:51.430 --> 19:58.000
12345 .

19:58.010 --> 19:59.170
Keep the head up ,

20:00.840 --> 20:04.830
Chin face out of the tips . 10 ,

20:04.840 --> 20:07.840
11 , 12 ,

20:07.850 --> 20:10.850
13 , 14 ,

20:10.860 --> 20:13.680
15 , 16 ,

20:13.690 --> 20:17.560
17 , 18 , 19 ,

20:17.940 --> 20:22.310
2022 ,

20:22.310 --> 20:26.300
23 , 24 , Up

20:26.300 --> 20:28.522
on our feet again . Come on , we're not

20:28.522 --> 20:31.230
through yet . I want to do what I call

20:31.230 --> 20:33.286
a statue . So , it looks like you're

20:33.286 --> 20:35.397
diving into the pool . You come up on

20:35.397 --> 20:39.090
one ft arms up front . Just hold we're

20:39.090 --> 20:41.500
gonna hold it like that . Good balance

20:41.500 --> 20:43.611
exercise . Go ahead . Come up on that

20:43.611 --> 20:47.060
right foot . There you

20:47.060 --> 20:49.560
go . Just like that . Hold it .

20:49.570 --> 20:51.970
Everything's nice and tight . We can do

20:51.970 --> 20:54.330
this for 10 more seconds . Can we ? We

20:54.330 --> 20:56.520
can do it . All right , let's go .

20:56.530 --> 20:58.360
Uh

20:59.140 --> 21:03.110
4321 .

21:03.110 --> 21:06.260
Let's switch , bring it in up one that

21:06.260 --> 21:10.060
other leg . Come on . Said

21:10.640 --> 21:13.580
doing such good work here . This is

21:13.580 --> 21:15.890
good . Every muscle in your body almost

21:15.900 --> 21:18.360
contracting , feels nice and tight

21:18.370 --> 21:21.680
through your core legs nice and tight .

21:21.690 --> 21:25.440
Come on . 876 . Good

21:25.440 --> 21:29.170
job . Let's Yes , 32 ,

21:29.540 --> 21:32.170
one , good job . Now let's do another

21:32.170 --> 21:34.510
isometric exercises called the tripod .

21:34.520 --> 21:36.760
Were down on the mat in a one armed

21:36.760 --> 21:38.816
plus opposition And we're just gonna

21:38.816 --> 21:41.980
hold All right , everybody ready for

21:41.980 --> 21:45.730
this . Let's take it up . Let's go

21:45.740 --> 21:49.210
just like this . Good

21:49.220 --> 21:51.276
again . Every muscle in that body is

21:51.276 --> 21:53.560
firing . Guys are looking good .

21:54.440 --> 21:57.310
All right , go ahead , switch arms ,

21:57.320 --> 21:59.770
get home , keep doing this exercise .

21:59.780 --> 22:01.891
We're right back after the break with

22:01.891 --> 22:04.113
some tips on training Smart and staying

22:04.113 --> 22:06.460
strong . Good job today . Good

22:08.280 --> 22:09.670
good job .

22:14.340 --> 22:16.550
Mm hmm . Mm . Mhm

22:21.640 --> 22:21.960
mm .

22:27.540 --> 22:32.920
Welcome

22:32.920 --> 22:35.087
back . Hope you enjoyed today's show .

22:35.087 --> 22:36.976
We've got a lot of good ideas for

22:36.976 --> 22:39.031
calisthenics . If you're a pt leader

22:39.031 --> 22:38.640
out there , like I said earlier ,

22:38.650 --> 22:40.817
hoping you can take some of this stuff

22:40.817 --> 22:42.817
back to your unit . As always , I'd

22:42.817 --> 22:44.706
like to thank the bowling fitness

22:44.706 --> 22:44.700
center for letting us use this facility

22:44.710 --> 22:46.766
and this fitness team for working so

22:46.766 --> 22:48.877
hard and join us next time as we keep

22:48.877 --> 22:48.860
you .

23:00.440 --> 23:03.270
Yeah . Mhm . Mhm .

23:06.210 --> 23:07.670
You know ,