Health & Safety

May 24, 2012

When push comes to crunch: abdominal workout

Ron Sikorka
MCAS Yuma Semper Fit Performance Coach
Courtesy photo

Want to increase athletic performance while maintaining strength, endurance and anaerobic capacity? Try this workout one day out of the week.

Goal: Finish all exercises in order in as little time as possible. Rest five minutes and repeat two more times for a total of three rounds. Record ALL 3 times, and try this workout four weeks from now to see any improvements.

10x Squat Jumps

20x Dynamic Bikes

10x Pullups

20x Pushups

100m Run

10x V-ups

20x Walking Lunges

10x Burpees

100m Run

20x Commandos

10xe SL Hip Lift

100m Run

Don’t know the exercise terminology?? Stop by the MCAS Yuma station gym and we can show you these exercises. Good luck!




All of this week's top headlines to your email every Friday.


 
 

 
sterling-yuma

Sterling Global Operations completes U.S. Navy project to clear munitions, firing range and target debris from Arizona Marine Corps Air Station range

Sterling Global Operations, Inc., in a two-year project for the U.S. Navy, removed or recycled some 5.9 million pounds of munitions, firing range and target debris from Marine Corps Air Station at Yuma, Ariz. Sterling Global re...
 
 

US Army, Raytheon achieve first inflight lethal intercept of low quadrant elevation rocket

YUMA PROVING GROUND, Ariz. – Raytheon successfully intercepted and destroyed a low quadrant elevation 107mm rocket as part of the second series of guided test vehicle flight tests of the Accelerated Improved Intercept Initiative program. The intercept is a major test milestone before the U.S. Army live-fire engagements begin in September. “Beginning only 18 months...
 
 

Raytheon, U.S. Army complete first AI3 guided flight test series

Raytheon and the U.S. Army successfully completed the first guided test vehicle flight series of the Accelerated Improved Intercept Initiative program at Yuma Proving Ground, Aris. The series consisted of two flight tests against different target profiles. In each case after launch, the interceptor initially guided on in-flight radio frequency datalink updates from the fire...
 

 

New Navy vessel named after Yuma

The U.S. Navy has decided to name one of their newest Joint High-Speed Vessels after the city of Yuma, Ariz., forming an even deeper bond between the local community and our military. Political officials from the state of Arizona and the city of Yuma were informed of the decision by the Honorable Ray Mabus, Secretary...
 
 
DoD

Joint Strike Fighter on track, costs coming down, Kendall says

Indications are that the F-35 joint strike fighter program — the most expensive aviation program in Defense Department history — is on track, the undersecretary of defense for acquisition, technology and logistics told a Senate panel June 19. Testifying before the Senate Appropriations Committee’s defense subcommittee this morning, Frank Kendall said the F-35 will be...
 
 
DoD
WEBarmy-jltv2

Joint Light Tactical Vehicle ‘closes capability gap,’ Army says

While the Humvee has served the Army well for some 25 years, there’s a “capability gap” in what it can do for warfighters on a 21st-century battlefield, said the Soldier responsible for overseeing its replacem...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin