military fitness

FTW 5 minute Core WOD

FTW 5 min Core WOD

 

Purpose:  To strengthen and obtain core stability in your core.

Benefits:  Improve posture, flexibility, prevent future injuries, and overall core function.

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Equipment needed:  Light dumbbell (3-10lbs) ab ball, medicine ball or resistance bands.

Routine:  10 exercises executed for 30 seconds each in a row with little to no break based on fitness level.

 

WOD:

1.       Flutter kicks:  Place weight above chin for beginner, extend above chest for advanced and extended overhead and shoulders for expert fitness level.  Perform flutter kicks for 30 seconds. Keep legs straight and raise legs in alternating pattern 6 inches above the floor to approximately 12-24 inches above floor. 

2.      Russian Twist:  Sit in your butt and raise legs slightly off the ground with knees bent.  Place weight in front with both hands and rotate from side to side for 30 seconds. 

3.      Laying leg raises:  Back the floor and place weight in same position as Flutter kicks for fitness level.  Raise both legs up and down together without touching the floor. 

4.      Sit-up: Butt on the floor with knees slightly bent.  Place weight extended above head and shoulders to perform a standard military sit-up.  Modified version place weight under chin.  Perform for 30 seconds.

5.      Jumping jacks:  Perform as fast as you can and slow down if need to recover, but try not to stop.

6.      High knee run:  Bring knees up to chest and can use hands as the target.  Perform for 30 seconds.

7.      Plank side to side:  Plank position with toes and elbows touching floor.  Rotate your hips from side to side.  Keep upper body still as possible.  Perform for 30 seconds.

8.      Side hip raise:  Start with one elbow on floor and on side of one foot.  (knees for modified) Hand on hips or advanced with weight raised above shoulder.  Drop hips to side and then flex upwards to the sky.  Perform for 15 seconds then switch to other side. Perform for a total of 30 seconds.

9.      Mountain climbers: Hands on floor and toes on the ground.  Drive knees to your chest as fast as you can.  Modified can perform one leg at a time.  Perform for 30 seconds.

10.  Bicycles:  lay on your back.  Hands behind your head and knees bent.  Rotate opposite elbow and knee together and alternate as fast as you can for 30 seconds.  Advanced can use weight in hands. 

THE FTW 300 CHALLENGE!

FTW Cadre SGT Sanden shows us an amazing strength and cardio workout that is a challenge...a 300 challenge! 300 reps, as fast as you can. Get your timer ready and see if you can repeat next week to beat your time!

FTW 300 Challenge

Summary:   Seven exercises to be completed one after another with designated repetitions and timed from start to finish.  The goal is to complete this routine as fast as possible keeping appropriate form and safety. 

Warm-up: 2-3 minutes of choice

#1. 25 Pullups.  Overhand or underhand. For modification, use assist band or stool/chair. 

#2. 50 Deadlifts.  Barbell or dumbbells with light weights. Start with weight resting in front of Bend knees and stand tall.    

#3. 50 Pushups. Standard military style and modified on knees if needed.

#4. 50 Squat Jumps.  Feet shoulder width apart and squat to jump and repeat.

#5. 50 Flutter Kicks.  Lay on back and use military cadence style for repetitions.

#6. 50 Push Press.  Barbell or Dumbbell with light weights.  Bend knees then press upward extending the arms overhead to straight. 

#7. 25 Pullups. Same as the first set of pull-ups. 

Cool down stretch: 2-3 minutes of choice.

Notes:  Resting is allowed and reps do not have to be continuous to count.  The final number of reps will be 300.  Use a stopwatch or timer from start to finish to track time.  The modified version can do half of the totals listed to complete 150 total reps instead of 300 and then progress up to 300. .

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

Top 5 Equipment Free HIIT Cardio Moves for Awesome Cardio Gains

You don't have to run like a hamster on a treadmill or spend endless hours running in order to get cardiovascular gains. High-Intensity Interval Training (HIIT) is the training concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly. These intense workouts typically last under 30 minutes. Research shows that the shorter more intense HIIT workouts provide improved athletic capacity and cardiovascular conditioning as well as improved glucose metabolism and reductions the fat mass. The Fire Team Whiskey® Fitness Protocols are all based on the HIIT principal.

Here are Fire Team Whiskey's top 5 HIIT Cardio moves that require no equipment. You can create a HIIT workout under 30 minutes that you can do anywhere from just these 5 moves! Make sure to do a proper warm-up, then set a timer to 30-second intervals followed by 10-second breaks. Do each move for 30 seconds as fast as you can (safely and keeping to form). Take a 10-second break in between each exercise. Once you have completed all 5 exercises, take a 30-second break and then start your HIIT round from the top.  Do 5 rounds of the 5 exercises and you have yourself about a 20-minute HIIT Cardio Workout. Blast some of your favorite workout tunes and enjoy a quick but super-efficient workout.

#1:  SQUAT JUMPS

STAND WITH LEGS HIP WIDTHS DISTANCE APART. SITTING BACK AND DOWN, LOWER THE HIPS TO A HOVER AS IF YOU ARE SITTING IN A CHAIR. KEEP THE KNEES PUSHED BACK BEHIND THE TOES . AS YOU START TO COME OUT OF THE SQUAT POSITION, SWING YOUR ARMS FORWARD AND UP TO HELP DRIVE MOMENTUM AND JUMP INTO THE AIR. LAND SOFTLY ON THE BALLS OF THE FEET WITH KNEES SLIGHTLY BENT. SIT BACK AND DOWN, SWINGING THE ARMS DOWN AND BACK RETURNING TO THE START POSITION. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.    

#2:  SPIDER LUNGE RUNS

LAY PRONE ON A MAT AND RAISE YOUR BODY OFF THE FLOOR WITH WRISTS UNDER SHOULDERS. THE FEET SHOULD HAVE A FEW INCHES OF SPACE BETWEEN THEM, PUSHING BACK INTO THE HEELS WITH THE BODY WEIGHT BALANCING ON THE TOES AND BALLS OF THE FEET. THE ARMS SHOULD BE STRAIGHT AND SPACED WHERE THE WRISTS ARE DIRECTLY UNDER THE SHOULDERS. THE BACK SHOULD BE STRAIGHT, MAKING ONE STRAIGHT LINE FROM HEELS TO THE TOP OF THE HEAD. THE GAZE SHOULD BE ON THE FLOOR.  WHILE MAINTAINING PROPER PLANK FORM, STEP THE LEFT FOOT FORWARD AND TO THE OUTSIDE OF THE LEFT HAND. RETURN THE LEG BACK TO PLANK POSITION. REPEAT WITH THE OTHER LEG. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#3:  SCISSOR RUNS

STAND WITH THE LEFT LEG STAGGERED BACK AND THE RIGHT LEG STAGGERED FORWARD. THE LEFT ARM REACHED UP AND FORWARD AND THE LEFT ARM REACHS DOWN AND BACK. JUMPING STRAIGHT UP, SWITCH THE LEG AND ARM POSITIONS. LAND SOFTLY ON THE BALLS OF THE FEET. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#4:  KNEE DRIVERS

STAND WITH LEGS WIDE APART AND REACH ARMS OVER HEAD LEANING TOWARDS THE LEFT. RAISE THE RIGHT KNEE UP AND ACROSS TOWARDS THE LEFT SIDE OF THE BODY. AS THE KNEE COMES UP, BRING THE HANDS DOWN TOWARDS THE KNEE. RETURN TO THE START POSITION AND SHIFT YOUR REACH TO THE RIGHT.  REPEAT WITH THE LEFT KNEE BRINGING IT TO THE RIGHT SIDE OF THE BODY.  CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#5:  HIGH KNEE MUMMY RUNS

STAND WITH LEGS SLIGHTY APART ARMS HELD IN FRONT AT CHEST LEVEL. RUN IN PLACE BRINGING YOUR KNEES TO THE NAVAL LINE OR HIGHER. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

            

              

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

Follow me!

Last week I was fortunate to spend a day with my fellow Florida Army National Guardsmen. I have been invited each year to provide physical and psychological training to Soldiers at the FLARNG Wellness Camp. The Wellness Camp is what ultimately inspired me to create Fire Team Whiskey®. The Soldiers at the Wellness Camp are all Soldiers who have failed to meet the physical fitness and/or body fat standards of the military. These Soldiers' military careers are on the line if they cannot meet those standards soon. I absolutely love what the Wellness Camp does for these Soldiers. It brings them in for 2 weeks and spends all day every day surrounding them with the environment and information they need to be successful with their health and fitness. The problem that sparked the development of Fire Team Whiskey® was that these Soldiers get all these tools, but go back into the situations that developed those poor health habits, to begin with. I wanted to be able to step into that environment and help these Soldiers integrate what they learned at the Wellness Camp into their "off-duty lives." To get them on an eating plan that you can follow no matter what your life situation is. To do workouts anywhere, with no equipment, and in a short amount of time. To continue to inform them about health-related issues like stress management, sleep hygiene, stretching, the detriments of eating processed foods, etc. And most importantly, they would have that military camaraderie. No matter how much great information you have, in a good plan or workout, if you don't have someone to believe in you and push you to achieve those goals, the struggle is going to be that much harder. During our 3-hour circuit workout on Friday, I was blown away by the HEART these Soldiers were showing. They were pushing themselves and each other. They were digging deep and doing one more rep, one more sprint, one more effort, even though they had almost nothing left to give. I was almost moved to tears seeing how hard they were pushing themselves and each other. It frustrated me that in this environment, with their military brothers and sisters around them, they COULD DO THIS! But before at home, they couldn't. As I sprinted with them, jumped with them, and pushed with them, I was inspired to show them the way. To go forward and say "Follow me, we are going to do this together!" I was blessed to have Military Leaders in my life to show me the way. They not only encouraged me to meet and exceed the standard, but they did so themselves. I am disheartened that some of these Soldiers may not have someone in their Unit who is doing this for them. Those two intangible things: Esprit De Corps and Leadership are why Fire Team Whiskey® is different from all the other fitness and health programs out there. When you have a former Navy Corpsman calling you every week and seeing how things are going. Or a former Marine giving you tips on how to improve your run. Or a former Army Captain teaching you how to make better choices at the supermarket. Is what will resonate better than some celebrity status trainer yelling at you and telling you to get off your butt and work. We lead from the front because we have been there. We have felt those pressures of life draining away our health. We have worn that Uniform and had to juggle country, duty, family, and life. We have been discouraged and been pushed forward by a Leader or comrade. We also want our Fire Team Whiskey® enlistees to encourage and push each other, and become that Leader themselves. Then they can, in turn, pay it forward and inspire someone to make that change. Who is with me? Are you ready to lead from the front!? I thought so!

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved