WEBVTT

00:03.040 --> 00:04.040
Yeah .

00:13.840 --> 00:14.840
Mhm .

00:21.540 --> 00:22.540
Yeah .

00:28.740 --> 00:29.660
You

00:33.340 --> 00:36.560
coming up next on fit for duty were in

00:36.560 --> 00:39.070
the weight room on today's fit for duty .

00:39.070 --> 00:41.680
We're focusing on total upper body

00:41.680 --> 00:43.680
strength training . We're gonna use

00:43.680 --> 00:45.902
some dumbbells and some body resistance

00:45.902 --> 00:48.013
exercises . We've got the circuit for

00:48.013 --> 00:50.150
you . It may seem like it's too wide

00:50.160 --> 00:52.327
for you because you're used to doing a

00:52.327 --> 00:54.493
regular push up . But remember this is

00:54.493 --> 00:56.327
the target of shoulders . It's a

00:56.327 --> 00:58.327
preparatory exercise where the next

00:58.327 --> 01:00.493
exercise on the shoulder press will be

01:00.493 --> 01:02.216
the exercise of exploitation .

01:08.240 --> 01:12.100
Mhm . Welcome to fit for duty .

01:12.110 --> 01:14.277
Were at Bolling Air Force Base here in

01:14.277 --> 01:17.000
Washington D . C . I'm here with Airman

01:17.000 --> 01:19.770
first class eating on behalf of the Air

01:19.770 --> 01:21.770
Force Honor Guard and we've got the

01:21.770 --> 01:23.659
circuit for you operation back to

01:23.659 --> 01:25.810
basics is gonna really burn out the

01:25.810 --> 01:27.699
upper body so let's get started .

01:27.699 --> 01:30.150
Alright , so we're gonna start out with

01:30.150 --> 01:32.372
what we call the shoulder push up ? Now

01:32.372 --> 01:34.539
the shoulder push up , what makes this

01:34.539 --> 01:36.650
different is Airman first class et is

01:36.650 --> 01:38.817
gonna get himself so that he's got his

01:38.817 --> 01:40.983
head between his arms , his rearing up

01:40.983 --> 01:42.817
in the air and this is the start

01:42.817 --> 01:44.817
position , He's got a spread in his

01:44.817 --> 01:47.039
legs and he's got like his body forming

01:47.039 --> 01:49.372
an upside down v right at the hip joint .

01:49.372 --> 01:51.594
Now this is great . Now he's gonna keep

01:51.594 --> 01:53.790
count and go for 30 repetitions .

01:53.800 --> 01:55.800
Remember before you even start this

01:55.800 --> 01:58.022
multi station circuit , you should have

01:58.022 --> 02:00.244
already done your calisthenics , you're

02:00.244 --> 02:02.133
stretching in your joint rotation

02:02.133 --> 02:04.189
exercise is a good warm up . This is

02:04.189 --> 02:06.189
the muscle targeting time . This is

02:06.189 --> 02:06.000
where we're gonna burn out and go to

02:06.010 --> 02:08.110
muscle exhaustion while he's keeping

02:08.110 --> 02:10.221
count . He's also breathing naturally

02:10.520 --> 02:13.040
in through his nose and after his mouth

02:13.050 --> 02:16.470
as deeply as he can . I like to breathe

02:16.480 --> 02:19.160
in on the way down and exhale on the

02:19.160 --> 02:21.700
way up . That way , I'm using that

02:21.710 --> 02:23.988
exhale at the point of muscle exertion .

02:23.988 --> 02:27.040
Now , this is also sort of a

02:27.050 --> 02:29.340
preparatory exercise while the next

02:29.340 --> 02:31.650
exercise with the exercise of

02:31.650 --> 02:33.761
exploitation where we're really gonna

02:33.761 --> 02:35.817
try and target those shoulders for a

02:35.817 --> 02:37.928
little bit . Now he's almost near the

02:37.928 --> 02:39.761
end here , notice that he almost

02:39.761 --> 02:41.761
compromises his form a little bit ,

02:41.761 --> 02:43.872
needs to keep that rear end up , make

02:43.872 --> 02:45.983
certain that he doesn't do too much .

02:45.983 --> 02:45.980
And now we're gonna take a stability

02:45.980 --> 02:48.150
ball Now for someone his size , we're

02:48.150 --> 02:51.170
looking at a 65 centimeter stability

02:51.170 --> 02:53.720
ball and this is exactly what he's

02:53.720 --> 02:56.170
going to be using . Now . He's gonna

02:56.170 --> 02:58.680
get himself in a good proper seated

02:58.680 --> 03:00.970
position where his back is

03:00.980 --> 03:02.970
perpendicular to the ground . He

03:02.970 --> 03:05.700
started where his elbows were just

03:05.710 --> 03:07.810
below the height of his shoulders .

03:07.820 --> 03:10.220
He's got a set of weights where he can

03:10.220 --> 03:13.610
accomplish 20 repetitions without

03:13.610 --> 03:16.130
compromising his form . notice his leg

03:16.130 --> 03:18.320
position roughly a 90° angle at the

03:18.320 --> 03:20.760
knees , you know , heels are flat on

03:20.760 --> 03:22.816
the ground and they're his knees are

03:22.816 --> 03:24.927
about just more on the shoulder width

03:24.927 --> 03:27.149
apart . This is really good form , he's

03:27.149 --> 03:29.600
exhaling on the way up and breathing in

03:29.610 --> 03:32.260
on the way down and through his nose

03:32.640 --> 03:34.740
and after his mouth . This is really

03:34.740 --> 03:37.080
good for him . Now if he starts to

03:37.080 --> 03:39.460
compromise his form as a spotter , I'm

03:39.460 --> 03:41.627
gonna make certain I stayed behind him

03:41.627 --> 03:44.230
just to keep them straight . Now you

03:44.230 --> 03:47.000
can switch just like he did because if

03:47.000 --> 03:49.056
you're compromising your form at the

03:49.056 --> 03:51.167
weight that you're doing , that's the

03:51.167 --> 03:53.278
wrong answer , what you want to do is

03:53.278 --> 03:55.444
make certain that you're at a weight ,

03:55.444 --> 03:57.500
that's possible to achieve the right

03:57.500 --> 03:59.850
around repetitions . Remember we're

03:59.850 --> 04:02.360
going for 20 repetitions here , he just

04:02.360 --> 04:05.450
switched to £5 less on each side , but

04:05.450 --> 04:07.490
didn't break in between this little

04:07.490 --> 04:10.160
transition that way he can continue

04:10.540 --> 04:13.350
focusing on the shoulders . Now what

04:13.350 --> 04:15.410
makes this really difficult is , is

04:15.410 --> 04:17.680
that he just did the shoulder push up

04:17.690 --> 04:19.857
his shoulders should already be pretty

04:19.857 --> 04:22.700
much smoke . So that's why that next

04:22.700 --> 04:24.650
exercise is called the exercise of

04:24.650 --> 04:27.880
exploitation . Now The elevated push

04:27.880 --> 04:29.936
out , we could do it off a stability

04:29.936 --> 04:32.102
ball , but instead we're doing off the

04:32.102 --> 04:34.102
bench , we're going for 10 notice ,

04:34.102 --> 04:36.324
keeping your back and your legs forming

04:36.324 --> 04:37.991
a straight line . This is the

04:37.991 --> 04:40.158
preparatory exercise for the fourth in

04:40.158 --> 04:42.269
this multi station circuit so that we

04:42.269 --> 04:44.491
can really start to focus on moving out

04:44.491 --> 04:46.658
of the shoulders and up into the upper

04:46.658 --> 04:48.990
chest . This is a great exercise . He's

04:48.990 --> 04:51.157
doing a great job if it feels yourself

04:51.157 --> 04:53.710
starting to sag squeeze your glutes a

04:53.710 --> 04:56.420
little bit so that you will not move at

04:56.430 --> 04:59.370
the hip joint . Awesome job . He's

04:59.370 --> 05:01.426
cruising along in this , remember if

05:01.426 --> 05:03.481
this takes you a little bit longer ,

05:03.481 --> 05:05.537
that's fine . What you want to do is

05:05.537 --> 05:07.970
make certain that you do not compromise

05:07.970 --> 05:10.170
your form and that you stick with the

05:10.170 --> 05:12.330
repetitions we have here , we did 30

05:12.340 --> 05:16.320
shoulder push ups , 20 20

05:16.320 --> 05:18.431
shoulder presses with dumbbells . And

05:18.431 --> 05:20.431
now , before you begin , let's go a

05:20.431 --> 05:22.830
little bit further . Now , you see how

05:22.830 --> 05:25.108
his hips are sagging a little bit here .

05:25.108 --> 05:27.274
This is the position you want to be in

05:27.274 --> 05:29.441
for this particular exercise . This is

05:29.441 --> 05:33.020
an incline , stability ball , Dumbbell

05:33.070 --> 05:35.410
Press . Now go ahead and give 20

05:35.410 --> 05:37.870
repetitions . Now go slowly . He's also

05:37.880 --> 05:39.936
bringing his hands slightly together

05:39.936 --> 05:42.158
without cleaning the weights together .

05:42.158 --> 05:44.269
This is what we call a fly , a little

05:44.269 --> 05:46.380
bit of a fly action , adding a little

05:46.380 --> 05:48.547
bit more of a dynamic rotation in this

05:48.547 --> 05:50.547
exercise . This is fantastic . He's

05:50.547 --> 05:52.713
he's maintaining good form and look at

05:52.713 --> 05:54.491
his breathing techniques . He's

05:54.491 --> 05:56.547
exhaling what at a point of exertion

05:56.547 --> 05:59.050
when he pushes up and inhaling through

05:59.050 --> 06:01.290
his nose when he comes back down , he's

06:01.300 --> 06:03.430
keeping himself from shifting around

06:03.430 --> 06:05.652
that stability ball and doing it on the

06:05.652 --> 06:07.652
stability ball well . That makes it

06:07.652 --> 06:09.850
twice as difficult because you have to

06:09.860 --> 06:12.160
keep yourself from shifting around when

06:12.160 --> 06:15.250
he reaches his 20th repetition , it's

06:15.250 --> 06:18.140
time to intensify the workout for round

06:18.150 --> 06:20.130
two , we're gonna shave off a few

06:20.130 --> 06:22.241
repetitions here and there so that he

06:22.241 --> 06:24.352
can meet his goal because our goal is

06:24.352 --> 06:28.150
to burn over 150 calories in just 10

06:28.160 --> 06:30.750
minutes . Alright , what repetition

06:30.750 --> 06:33.660
you're on buddy ? All right , fantastic .

06:33.780 --> 06:35.836
This form hasn't changed at all . If

06:35.836 --> 06:37.891
you need to spot your partner , make

06:37.891 --> 06:40.113
certain you spot from either the elbows

06:40.113 --> 06:41.502
of the wrist . All right

06:44.340 --> 06:46.660
from the top . You ready ? Let's make

06:46.660 --> 06:49.630
it happen , Shoulder push up . Now

06:49.630 --> 06:51.686
let's make certain that rear ends in

06:51.686 --> 06:53.797
the air and head between your hands .

06:53.797 --> 06:55.963
Now I want you to do 20 knock it out .

06:56.140 --> 06:58.610
Oh , good , fantastic . Notice when he

06:58.610 --> 07:00.666
comes down , he's got this beautiful

07:00.666 --> 07:02.832
90° angle in his arm position because

07:02.832 --> 07:04.960
he's got this wide grip . It may seem

07:04.960 --> 07:06.904
like it's too wide for you because

07:06.904 --> 07:09.182
you're used to doing a regular push up .

07:09.182 --> 07:11.293
But remember this is the target , the

07:11.293 --> 07:13.516
shoulders . It's a preparatory exercise

07:13.516 --> 07:15.738
where the next exercise on the shoulder

07:15.738 --> 07:17.404
press will be the exercise of

07:17.404 --> 07:19.680
exploitation . Now , once he reaches

07:19.680 --> 07:21.902
the sea . Now , this is where it gets a

07:21.902 --> 07:24.013
little difficult . There are a number

07:24.013 --> 07:26.180
of ways that you can try and make this

07:26.180 --> 07:28.402
happen . Now , if it gets too difficult

07:28.402 --> 07:30.347
to finish your 20 fine , if you at

07:30.347 --> 07:32.236
least make it 12 , that's the key

07:32.236 --> 07:34.402
awesome job . Now let's get let's look

07:34.402 --> 07:36.402
at it , be sweating . If I can make

07:36.402 --> 07:38.624
this big guy sweat you know , we've got

07:38.624 --> 07:40.736
a great program for you . All right ,

07:40.736 --> 07:42.791
so I'm gonna hold his for him . He's

07:42.791 --> 07:44.958
going to start right now with the 15 ,

07:44.958 --> 07:47.236
he's gonna sit with good posture . Now ,

07:47.236 --> 07:49.347
I'm gonna make certain I'm behind him

07:49.347 --> 07:49.030
just to make certain he doesn't

07:49.030 --> 07:51.270
compromise , inform all I need to do is

07:51.280 --> 07:54.550
10 awesome , awesome good .

07:55.140 --> 07:57.450
Don't compromise your form . If I've

07:57.450 --> 07:59.750
said it quite a few times , it might be

07:59.750 --> 08:02.240
important that you listen to that queue

08:02.250 --> 08:04.250
and that queue is going to keep you

08:04.250 --> 08:06.510
from getting injured . Awesome job ,

08:06.520 --> 08:08.687
awesome job . Good . Keep it up . Keep

08:08.687 --> 08:10.900
breathing heavy , Good . Yeah , yeah .

08:10.910 --> 08:13.750
Look at he's working now . Who ? Good .

08:13.760 --> 08:16.093
Good , good , good , good , good , good .

08:16.100 --> 08:18.322
All right , go ahead . Put those down .

08:18.322 --> 08:21.960
Yes , elevated push up . All I

08:21.960 --> 08:24.810
need is four repetitions . Four

08:24.810 --> 08:27.060
repetitions . Let's see what you got ,

08:27.640 --> 08:31.300
squeeze your glutes , knock it out good .

08:31.310 --> 08:33.532
If you really need to spot your partner

08:33.532 --> 08:35.754
for this and you've got the strength to

08:35.754 --> 08:37.977
do it . Just put your fist right in the

08:37.977 --> 08:37.150
middle of their sternum to help him

08:37.150 --> 08:39.206
with that last repetition . All they

08:39.206 --> 08:41.310
need is a little bit awesome . All

08:41.310 --> 08:43.477
right , I'll grab the stability ball ,

08:43.477 --> 08:45.699
you grab the weights and we're gonna go

08:45.699 --> 08:49.590
for that last exercise . Okay , sink

08:49.590 --> 08:51.590
yourself forward . So those hips go

08:51.590 --> 08:53.701
down down a little more right there .

08:53.701 --> 08:55.701
Perfect . Now , let those hips sink

08:56.140 --> 08:58.251
Good . That's it right there . That's

08:58.251 --> 09:00.362
the good start position . We're gonna

09:00.362 --> 09:02.584
go for 20 repetitions . Nice and slow .

09:04.630 --> 09:07.120
Now look at what we did here took that

09:07.130 --> 09:09.074
upper body and we pushed it to the

09:09.074 --> 09:11.160
point of muscle exhaustion with just

09:11.170 --> 09:13.970
four exercises done twice . But the way

09:13.970 --> 09:16.137
that they rearrange , you had one that

09:16.137 --> 09:18.303
kind of just touched that muscle group

09:18.303 --> 09:20.414
on the other one , just really pushed

09:20.414 --> 09:22.581
it to the point of muscle exhaustion .

09:22.581 --> 09:24.637
That's what you want to do . How are

09:24.637 --> 09:26.748
you organizing your exercise programs

09:26.748 --> 09:28.803
at your athletic center ? Now , What

09:28.803 --> 09:30.914
we're gonna do here is we're going to

09:30.914 --> 09:33.081
encourage you to reach the same amount

09:33.081 --> 09:35.248
of repetitions while he's doing his 20

09:35.248 --> 09:37.359
repetitions here on his own . We want

09:37.359 --> 09:39.248
to encourage you to do the same ,

09:39.248 --> 09:41.137
finish your set and then once you

09:41.137 --> 09:43.330
finish your set , shake it off , put

09:43.340 --> 09:45.990
the weights down clean off the area and

09:45.990 --> 09:48.046
get some water and stay hydrated and

09:48.046 --> 09:50.101
we'll see you after the next break .

09:50.440 --> 09:52.384
Have you been going to the gym and

09:52.384 --> 09:54.496
lifting weights to finding that those

09:54.496 --> 09:54.450
muscles just aren't so anymore . Like

09:54.450 --> 09:56.728
they used to be after the same routine .

09:56.728 --> 09:58.728
First of all , you should feel good

09:58.728 --> 10:00.672
about yourself . This means you're

10:00.672 --> 10:02.728
getting stronger if you're satisfied

10:02.728 --> 10:02.670
with your strength and stamina and

10:02.670 --> 10:04.837
perhaps you just want to maintain what

10:04.837 --> 10:04.760
you've got .

10:10.640 --> 10:14.240
Yeah , yeah , welcome back . We're

10:14.240 --> 10:16.129
gonna continue this multi station

10:16.129 --> 10:19.870
circuit and go right into a stability

10:19.870 --> 10:23.610
ball , flat dumbbells press . All right ,

10:23.620 --> 10:25.620
let's get started . He's gonna roll

10:25.620 --> 10:27.676
forward . Now this time , unlike the

10:27.676 --> 10:29.564
incline press , he's got his hips

10:29.564 --> 10:31.676
raised up a little bit so that he can

10:31.676 --> 10:35.380
keep his upper legs and his body is

10:35.390 --> 10:38.290
upper body at sort of a the straight

10:38.290 --> 10:40.430
line and parallel to the ground ,

10:40.440 --> 10:42.607
that's the start position . Now a good

10:42.607 --> 10:44.718
spotter's position again is somewhere

10:44.718 --> 10:46.829
down behind him . You know , watching

10:46.829 --> 10:48.940
his elbows , watching his wrist don't

10:48.940 --> 10:50.996
wanna flying on the top , He's going

10:50.996 --> 10:53.051
for 20 repetitions . He's gonna keep

10:53.051 --> 10:55.051
count . I'm gonna watch him perform

10:55.051 --> 10:57.273
most common mistake that's made in this

10:57.273 --> 10:59.440
uh this position is that they'll start

10:59.440 --> 11:01.773
to sag in the hips like he is right now .

11:01.773 --> 11:03.773
Get those hips up , tighten up that

11:03.773 --> 11:05.884
core . This incorporates core muscles

11:05.884 --> 11:08.051
as well as the upper body training and

11:08.051 --> 11:10.162
that's what we want here is the whole

11:10.162 --> 11:12.329
body . Remember being on a bench press

11:12.329 --> 11:14.551
might make you lazy because over 70% of

11:14.551 --> 11:16.773
your body is doing nothing . He's gonna

11:16.773 --> 11:18.940
breathe nationally in through his nose

11:18.940 --> 11:21.107
and out through his mouth . He's gonna

11:21.107 --> 11:23.273
exhale on the way up and inhale on the

11:23.273 --> 11:25.496
way down and notice it's going nice and

11:25.496 --> 11:27.551
slow , good three second repetitions

11:27.551 --> 11:29.662
each time . This is beautiful . He'll

11:29.662 --> 11:31.662
keep count when he gets to the 20th

11:31.662 --> 11:33.884
repetition . We're gonna move along and

11:33.884 --> 11:35.884
take little or no breaks in between

11:35.884 --> 11:38.107
exercises so that we can super set this

11:38.107 --> 11:40.273
multi station circuit and totally burn

11:40.273 --> 11:42.900
the body out . All right . So I got the

11:42.900 --> 11:45.160
stability ball back in place . I'm

11:45.160 --> 11:46.938
gonna go ahead and hand him the

11:46.938 --> 11:48.827
dumbbells first because if you're

11:48.827 --> 11:51.049
working with a partner , you want to go

11:51.049 --> 11:53.382
ahead and take make use of that partner ,

11:53.382 --> 11:55.604
he's gonna get in a bench and is set up

11:55.604 --> 11:57.716
in a decline position . Once he's all

11:57.716 --> 11:59.882
set and ready , give him the dumbbells

11:59.882 --> 12:03.150
make certain he's good on that grip and

12:03.840 --> 12:06.560
press up and you want it nice so that

12:06.560 --> 12:09.170
you want those arms perpendicular to

12:09.170 --> 12:11.920
the ground . Now , when I do any kind

12:11.920 --> 12:14.031
of press work like this , when I come

12:14.031 --> 12:16.580
to the extended position , when I press

12:16.580 --> 12:19.430
up , I make certain that there's no

12:19.440 --> 12:21.440
that that is I never lock out those

12:21.440 --> 12:23.440
elbows . The only thing that should

12:23.440 --> 12:25.662
remain straight or the risk . Just like

12:25.662 --> 12:27.996
a fighter . This is really good for him .

12:27.996 --> 12:29.996
He's doing a great job . He's gonna

12:29.996 --> 12:31.940
keep count . Go for 20 repetitions

12:31.940 --> 12:34.490
again . Remember we're taking exercises

12:34.490 --> 12:36.434
and we're going from a preparatory

12:36.434 --> 12:38.768
exercise to an exercise of exploitation ,

12:38.768 --> 12:40.990
connecting that tissue , trying to burn

12:40.990 --> 12:43.101
out that upper body and burn over 150

12:43.101 --> 12:46.440
calories in just 10 minutes for

12:46.440 --> 12:49.850
repetition . 13 . Let's do two more .

12:50.440 --> 12:52.607
So I think that we can go with 15 here

12:52.607 --> 12:54.551
because you're the way that you're

12:54.551 --> 12:56.662
doing this is just fine . All right ,

12:56.662 --> 12:58.773
so , I'm gonna take the dumbbells out

12:58.773 --> 13:00.940
of his hands since you're working with

13:00.940 --> 13:00.010
a spot . Now , if you're not working

13:00.010 --> 13:02.232
with a spotter , then you just go ahead

13:02.232 --> 13:04.288
and put them to the side carefully .

13:04.288 --> 13:06.510
Now keep it in that same geography . It

13:06.510 --> 13:09.010
gets behind it . He's got a 12 or 18 in

13:09.010 --> 13:11.410
spread in his foot position , back in

13:11.420 --> 13:13.880
arms , you all set up ? He's got his

13:13.890 --> 13:15.946
back and his legs forming a straight

13:15.946 --> 13:17.946
line . Now , what's different about

13:17.946 --> 13:19.834
this push up ? Well , notice he's

13:19.834 --> 13:21.890
nearly rubbing his rib cage with his

13:21.890 --> 13:25.180
elbows . This is a tricep push up .

13:25.190 --> 13:27.680
We've now gone from that decline press

13:27.700 --> 13:30.340
to a tricep push up . He's gonna go for

13:30.340 --> 13:33.390
10 repetitions , 10 repetitions . He's

13:33.400 --> 13:35.511
doing a great job . Now , notice he's

13:35.511 --> 13:37.733
starting to shake and everything . If I

13:37.733 --> 13:39.900
can make this big man shake , you know

13:39.900 --> 13:42.011
that this is a good program , Do this

13:42.011 --> 13:44.460
and do not compromise your form . Good

13:44.460 --> 13:46.970
job . Keep that luke's clench and your

13:46.980 --> 13:49.340
gut clench . Great job . All right ,

13:49.350 --> 13:51.790
let's move on to the last two and this

13:51.790 --> 13:53.790
multi station circuit . Remember we

13:53.790 --> 13:57.150
gotta get another set . Oh yeah , So I

13:57.150 --> 13:59.317
like to take a small piece of tubing ,

13:59.740 --> 14:01.962
Put it right , so this right underneath

14:01.962 --> 14:03.962
the shoulder blades and so that the

14:03.962 --> 14:05.962
tubing is underneath the arms . Now

14:05.962 --> 14:08.184
we're gonna go for 20 repetitions if he

14:08.184 --> 14:11.990
can at least 10 of a ship of a good

14:12.000 --> 14:15.530
chest press . Yeah , he's starting to

14:15.530 --> 14:17.810
shape this is it . It's just a rubber

14:17.810 --> 14:19.990
band . Come on , you can do this . All

14:19.990 --> 14:21.934
right . His breathing technique is

14:21.934 --> 14:23.934
still really consistent . He hasn't

14:23.934 --> 14:26.046
really compromises form . He's really

14:26.046 --> 14:27.990
trying to stay true to it and he's

14:27.990 --> 14:30.157
doing a great job . What repetition on

14:30.157 --> 14:32.323
Seven , go for 10 , go for 10 . I know

14:32.323 --> 14:34.323
you can do this . I know you can do

14:34.323 --> 14:36.657
this good , doing a great job , awesome ,

14:36.657 --> 14:38.879
awesome . Exhaling on the way forward ,

14:38.879 --> 14:40.990
inhaling on the way back and his nose

14:40.990 --> 14:43.323
after his mouth . Take it . That was 10 ,

14:43.323 --> 14:45.546
right ? All right , take it out , go to

14:45.546 --> 14:47.657
the overhead position , elbows at the

14:47.657 --> 14:49.879
same height as your shoulders . Give me

14:49.879 --> 14:51.990
eight going out . All right . Time to

14:51.990 --> 14:54.890
finish the triceps . Look at this great

14:54.900 --> 14:57.233
form . If you are spotting your partner ,

14:57.233 --> 14:59.456
make certain that you keep their elbows

14:59.456 --> 15:01.622
from going below their shoulder line .

15:01.622 --> 15:04.430
This is really , really good awesome

15:04.430 --> 15:06.652
job . Look at this , Look at this . All

15:06.652 --> 15:08.708
right . One more repetition . Good .

15:08.708 --> 15:10.874
Alright , let's put that tubing on the

15:10.874 --> 15:10.860
ground . You ready for the next round ?

15:11.440 --> 15:13.930
Awesome . Let's do it . Now . You don't

15:13.930 --> 15:15.597
have to do the same amount of

15:15.597 --> 15:17.652
repetitions on that second set going

15:17.652 --> 15:19.819
for time . I'm gonna try and finish 10

15:19.819 --> 15:21.708
minutes here . Now he's gonna get

15:21.708 --> 15:24.420
himself in a good flat press position .

15:24.430 --> 15:26.720
Remember , gotta keep your upper part

15:26.720 --> 15:28.776
of your legs and your upper body and

15:28.776 --> 15:30.664
the straight line parallel to the

15:30.664 --> 15:32.776
ground , knock it out , give me eight

15:32.776 --> 15:34.720
good stay behind your partner . If

15:34.720 --> 15:34.360
you're working with a partner , make

15:34.360 --> 15:36.527
certain that you can spot them so that

15:36.527 --> 15:38.749
their arms don't waver because doing it

15:38.749 --> 15:40.930
on the stability ball makes it a lot

15:40.930 --> 15:42.597
more difficult because you're

15:42.597 --> 15:44.763
incorporating your core . He just made

15:44.763 --> 15:46.763
an adjustment . I don't know if you

15:46.763 --> 15:48.986
notice he just raises hips a little bit

15:48.986 --> 15:48.370
here . That's what you wanna do with

15:48.370 --> 15:50.481
feel your hips are sagging , Get them

15:50.481 --> 15:53.500
back up . Good job . Real good job ,

15:53.510 --> 15:55.621
awesome . Work good . All right . I'm

15:55.621 --> 15:58.480
gonna take a stability ball . All right .

15:58.490 --> 16:00.490
Hand me the dumbbells . All right ,

16:00.490 --> 16:04.320
let's get on that bench . Notice what

16:04.320 --> 16:06.710
makes it a super set . Is there little

16:06.720 --> 16:09.960
or no break in between exercises so

16:09.960 --> 16:12.750
that you can burn more calories in a

16:12.750 --> 16:14.917
shorter period of time . Give me eight

16:14.917 --> 16:18.690
repetitions , nice and slow knows he

16:18.690 --> 16:21.840
hasn't tried to rush anything . This is

16:21.850 --> 16:25.460
really the markings of a good athlete ,

16:26.340 --> 16:28.530
exhaling on the way up , breathing in

16:28.530 --> 16:30.630
on the way down and through his nose

16:30.630 --> 16:32.860
and out through his mouth . Great form

16:32.870 --> 16:35.037
lining up right over the lower part of

16:35.037 --> 16:36.650
the chest , but his arms are

16:36.650 --> 16:40.260
perpendicular to the ground . Good .

16:40.270 --> 16:42.381
Good work . Good work . I'll take the

16:42.381 --> 16:44.760
dumbbells . All right , pop up there ,

16:45.010 --> 16:47.970
Come around now . I don't know what

16:47.970 --> 16:50.137
you've got left in you , but I'm gonna

16:50.137 --> 16:52.026
try and push you for eight . Good

16:52.026 --> 16:54.450
repetitions . Make it happen good .

16:54.460 --> 16:56.910
Remember the key to this is back line .

16:56.990 --> 16:59.157
We've got this a neutral spine . We've

16:59.160 --> 17:01.160
got the back and the legs forming a

17:01.160 --> 17:03.400
straight line and the elbows are

17:03.400 --> 17:05.460
rubbing the rib cage . That's what

17:05.470 --> 17:07.710
makes it a tricep push up . We're

17:07.710 --> 17:09.821
trying to burn out those arms . Get a

17:09.821 --> 17:13.160
total upper body workout . Good , good ,

17:13.170 --> 17:15.281
good . Yeah , yeah , He's starting to

17:15.281 --> 17:17.559
get a little shake here . This is good .

17:17.559 --> 17:19.614
This is good . That's a sign of good

17:19.614 --> 17:21.781
workout If you're going to the gym and

17:21.781 --> 17:24.003
you're talking a lot . You're not doing

17:24.003 --> 17:26.059
it right , awesome . All right . Now

17:26.059 --> 17:28.226
we're going to the chest press . We're

17:28.226 --> 17:30.448
using a rubber tubing set . All right .

17:30.448 --> 17:32.670
You want that rubber tubing to be right

17:32.670 --> 17:34.892
underneath the shoulder blades . Good .

17:34.892 --> 17:37.114
And notice this underneath the arms and

17:37.114 --> 17:39.226
he's gonna push out . We're gonna try

17:39.226 --> 17:41.360
and go for 10 repetitions his head

17:42.040 --> 17:43.984
repetition to go nice and slow . I

17:43.984 --> 17:46.430
don't care how long it takes . You were

17:46.430 --> 17:48.374
going to try and reach that goal ?

17:48.374 --> 17:50.541
Breathing is good . Making certainty ,

17:50.541 --> 17:52.597
exhales at the point of exertion and

17:52.597 --> 17:54.874
inhaling when he brings his hands back .

17:54.874 --> 17:56.986
This is awesome . He's not leaning in

17:56.986 --> 17:59.097
any direction when he does this chest

17:59.097 --> 18:01.263
press with tubing . And if you haven't

18:01.263 --> 18:03.430
got a short piece of tubing , like the

18:03.430 --> 18:05.486
one that we show here , you can just

18:05.486 --> 18:07.430
take a long piece of tubing at any

18:07.430 --> 18:09.597
traditional athletic center and folded

18:09.597 --> 18:11.819
in half or just kind of choke up on the

18:11.819 --> 18:14.041
long piece so that it's about the right

18:14.041 --> 18:16.097
part of length . This is good . What

18:16.097 --> 18:19.250
repetition are young ? Mhm Good , good

18:19.540 --> 18:22.270
itself , wasn't it ? All right overhead .

18:22.640 --> 18:25.060
Let's do it good . Take your time .

18:25.060 --> 18:26.949
Take your time . Take your time .

18:26.949 --> 18:28.949
Remember it as a spider . I want to

18:28.949 --> 18:31.116
make certain that his elbows do not go

18:31.116 --> 18:33.227
lower than his shoulder line . Good ,

18:33.227 --> 18:35.338
Good , good work . We want to take it

18:35.338 --> 18:37.460
slow . Take it slow . All right . So

18:37.460 --> 18:40.870
look at what we did here . We did a

18:40.880 --> 18:44.100
flat stability ball press . We did a

18:44.110 --> 18:46.680
decline dumbbell press to a tricep ,

18:46.680 --> 18:49.150
push up to a chest , press with tubing

18:49.490 --> 18:53.210
and now to a triceps extension with

18:53.220 --> 18:55.320
tubing . This is a multi station

18:55.320 --> 18:57.320
circuit designed to bring the upper

18:57.320 --> 18:59.700
body to total muscle failure . Now I'm

18:59.700 --> 19:01.922
going to try and encourage him to reach

19:01.922 --> 19:03.990
his goal of 15 repetitions , 15

19:03.990 --> 19:05.990
repetitions , no matter how long it

19:05.990 --> 19:08.440
takes and you do the same once you've

19:08.440 --> 19:10.670
reached your last repetition . Well ,

19:11.340 --> 19:14.050
shake it off , wipe off the sweat

19:14.640 --> 19:17.080
hydrate , drink some water , make

19:17.080 --> 19:19.350
certain you stay hydrated and then

19:20.440 --> 19:22.496
we'll see you after the next break .

19:29.840 --> 19:32.890
Hi , I'm Captain Breen Newman

19:32.900 --> 19:35.011
registered dietitian with the U . S .

19:35.011 --> 19:37.233
Air Force For those of you who exercise

19:37.233 --> 19:39.344
for more than 90 minutes per day . It

19:39.344 --> 19:41.344
is important that you take your pre

19:41.344 --> 19:43.289
post and recovery nutrition habits

19:43.289 --> 19:45.360
seriously . The American Academy of

19:45.360 --> 19:48.430
Sports Nutrition recommends 30 - 60 g

19:48.430 --> 19:50.486
of carbohydrate after the first hour

19:50.486 --> 19:52.250
activity . This equates to

19:52.250 --> 19:55.460
approximately 120 to 250 calories of

19:55.460 --> 19:58.550
maybe a sports drink , a power gel , a

19:58.550 --> 20:01.320
power bar or even regular foods such as

20:01.320 --> 20:04.570
bananas . Some athletes can't eat one

20:04.570 --> 20:06.459
hour after they've had an intense

20:06.459 --> 20:08.681
activity but replenishing is still very

20:08.681 --> 20:10.681
important and that's when a calorie

20:10.681 --> 20:12.681
containing liquid comes into play .

20:12.681 --> 20:15.330
Hydration is also extremely important

20:15.330 --> 20:17.590
for maximizing your performance . You

20:17.590 --> 20:19.730
can't hydrate for four hour event the

20:19.730 --> 20:21.897
day of or the day before an activity .

20:21.900 --> 20:23.844
You must start thinking about this

20:23.844 --> 20:26.460
three days ahead of time . 15 minutes

20:26.470 --> 20:28.470
after a train event . You should be

20:28.470 --> 20:30.700
consuming between 45 75 g of

20:30.700 --> 20:34.210
carbohydrates and 15 to 25 g of protein .

20:34.220 --> 20:36.331
Now , within an hour after you've had

20:36.331 --> 20:38.331
your intense training you should be

20:38.331 --> 20:40.164
consuming a well balanced meal .

20:40.164 --> 20:41.776
Something with protein fat ,

20:41.776 --> 20:43.831
carbohydrates and fluid continued to

20:43.831 --> 20:46.470
rehydrate and make sure you rest as a

20:46.470 --> 20:48.692
runner . My goals are not only to train

20:48.692 --> 20:51.090
well but to perform well . I don't

20:51.090 --> 20:52.868
underestimate the importance of

20:52.868 --> 20:54.923
maintaining my hydration , consuming

20:54.923 --> 20:57.146
carbohydrates and protein and balancing

20:57.146 --> 20:59.630
my nutrients for you . Make sure you

20:59.630 --> 21:02.760
hydrate replenish and recover after

21:02.770 --> 21:05.560
each training session to maximize your

21:05.560 --> 21:08.130
athletic performance together . Let's

21:08.130 --> 21:09.797
train smart and stay strong .

21:23.740 --> 21:24.760
Yeah come on .

21:30.550 --> 21:34.530
Every morning . Hello

21:34.530 --> 21:36.752
I'm Commander . Dave complex orthopedic

21:36.752 --> 21:38.919
surgeon and team physician for the U .

21:38.919 --> 21:41.141
S . Naval Academy . Have you been going

21:41.141 --> 21:41.130
to the gym and lifting weights but

21:41.130 --> 21:43.297
finding that those muscles just aren't

21:43.297 --> 21:45.297
sore anymore . Like they used to be

21:45.297 --> 21:47.408
after the same routine . First of all

21:47.408 --> 21:49.519
you should feel good about yourself .

21:49.519 --> 21:51.630
This means you're getting stronger if

21:51.630 --> 21:50.900
you're satisfied with your strength and

21:50.900 --> 21:53.011
stamina then perhaps you just want to

21:53.011 --> 21:55.178
maintain what you've got that's fine .

21:55.178 --> 21:57.122
But if you want more . Here's some

21:57.122 --> 21:59.233
ideas for getting back that good burn

21:59.240 --> 22:02.000
Up to wait . Not the reps increase the

22:02.000 --> 22:04.278
weight and lower the reps for each set .

22:04.278 --> 22:06.389
So the target muscle feels blasted on

22:06.389 --> 22:08.556
the 8th rep whereas before it may have

22:08.556 --> 22:10.611
taken 12 reps to get the same burn .

22:10.611 --> 22:12.778
This is of course the easiest solution

22:12.778 --> 22:14.556
but it's not the only one . Try

22:14.556 --> 22:16.667
focusing on the muscle group , ensure

22:16.667 --> 22:18.889
you're focusing mentally and physically

22:18.889 --> 22:21.056
on the target muscle during the entire

22:21.056 --> 22:23.111
lift . It's incredible how we're all

22:23.111 --> 22:22.930
pre programmed to take the path of

22:22.930 --> 22:24.930
least resistance and perhaps you're

22:24.930 --> 22:27.152
substituting with other muscle groups .

22:27.540 --> 22:29.540
Be sure to work the way through the

22:29.540 --> 22:31.484
entire range of motion while still

22:31.484 --> 22:33.318
keeping things safe . Mhm . Stop

22:33.318 --> 22:35.318
bouncing the weight . Never rely on

22:35.318 --> 22:37.429
momentum to do the lift . Change your

22:37.429 --> 22:39.429
routine . Mix it up . You should be

22:39.429 --> 22:41.484
doing this about every month or so .

22:41.484 --> 22:43.318
Anyone reduce your rest interval

22:43.318 --> 22:45.484
between each set Instead of taking 2-3

22:45.484 --> 22:47.651
minutes rest between each set rest for

22:47.651 --> 22:49.707
less than a minute . This leads to a

22:49.707 --> 22:51.762
more aerobic workout that will favor

22:51.762 --> 22:53.984
endurance over power . Probably not the

22:53.984 --> 22:55.984
best solution for the serious power

22:55.984 --> 22:58.040
lifters out there . Looking to build

22:58.040 --> 23:00.262
mass if you're not sore anymore . After

23:00.262 --> 23:02.262
lifting weights , try some of these

23:02.262 --> 23:04.484
strategies together . Let's train smart

23:04.484 --> 23:08.120
and stay strong . Mhm . Yeah . We hope

23:08.120 --> 23:10.440
you enjoyed operation back to basics .

23:10.450 --> 23:12.672
We want to thank Bolling Air Force Base

23:12.672 --> 23:14.839
here in Washington D . C . And the Air

23:14.839 --> 23:17.172
Force Honor guard for a job . Well done .

23:17.172 --> 23:19.506
We'll see you next time on fit for duty .

23:30.540 --> 23:30.770
Yeah