Lean back and place hands behind you, fingers on the floor. Start by placing StrongBoard Balance in a lateral position. This exercise is primarily for the abdominals but will also work the entire core musculature, along with the lower back, and hip flexorsġ. This is an intermediate exercise and should be performed on a stable surface prior to performing it with StrongBoard Balance. Subscribe to to have military news, updates and resources delivered directly to your inbox.V-Sit Flutter Kicks will work your abs, lower back, and hip flexors to build a rock solid lower core. Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, has you covered. Send your fitness questions to Want to Learn More About Military Life?

Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. You can make this one as hard or as easy as you prefer or need it to be. If you are looking for something new and easy to follow, try it and get creative with your choices. The five minutes on, five minutes off program is a guide that enables you to work what you need to work, with a balance of cardio options mixed together. And for the fifth set, foam-roll and stretch the chest, lats and the arms. For the fourth set of five minutes, stretch and foam-roll the back. For the third set, get the hips and buttocks. During the next five minutes, stretch and foam-roll the thighs and hamstrings. I prefer starting with the feet (lax ball massage) and then foam-roll or stretch the calves and shins. Here is the way I recommend it:ĥ minutes non-impact cardio options (bike, row, elliptical, swim)įor each of the five sets of five minutes each, pick a section of the body and stretch or foam-roll that section thoroughly. A mobility day is life-changing - really. It is not a bad idea to mix in some core activity as an “active rest” after the set of legs for five minutes.ĥ minutes cardio, 5 minutes mobility: Never neglect a cycle or an entire workout of just non-impact cardio, stretching and foam rolling. *Legs: squats, lunges, heel raises, jumps, step-ups, walking up and down stairs, leg press, leg extensions, leg curl machines, deadlift, weighted squats, weighted lunges with barbell, dumbbells, kettlebells, etc. You can add in a core activity if you prefer or repeat three times with the cardio/leg exercises to equal 30 minutes.Ĭardio of choice 5 minutes (pick hills, high-level bike resistance, swimming with fins = leg day) Some ideas for cardio can include bike, elliptical, rowing machine, swimming, running fast, jogging slow, doing sprint intervals, shuttle runs, Tabata intervals on cardio machines, or resistance-level pyramids, making each minute harder than the previous minute by increasing resistance levels 1-2 each minute.ĥ minutes cardio, 5 minutes lower body: The same structure of the workout above, but you only do leg exercises. See how many reps you can in the time allotted.įive minutes of cardio options are also yours to decide as a mix of several options, or just pick the only one you have (walk/run). *Optional challenge: pick on exercise and do it for five minutes with minimal stops to rest. * Core: sit-ups, flutter kicks, plank poses, rollouts, knee-ups, crunches, leg levers, farmer walks

* Pull: pull-ups, pull-downs, rows, biceps curls

* Push: push-ups, dips, military press, bench press, burpees, lateral raises, triceps, etc.

Flutter kicks exercise