Military Monday: Army Style Chest and Triceps Workout 

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Who doesn’t love a very good chest and triceps exercise? All of us do, however this one’s somewhat bit completely different. It was programmed by Chris Kellum, a licensed private coach and member of the Florida Military Nationwide Guard. As a result of he must be ready for the Army Combat Fitness Test (ACFT), hitting the pecs and arms isn’t fairly sufficient. He additionally wants a rock-solid core and elite-level conditioning.

So, to be extra particular… who doesn’t love a very good chest/triceps/abs/cardio workout? All of us do, even when the cardio isn’t precisely enjoyable. When it’s over, you’ll be glad you probably did it.

This exercise is a part of Kellum’s Hybrid Warrior coaching program for the Military Fight Health Check (ACFT). Different exercises on this sequence embody:

Featured coach: SPC Chris Kellum is a sniper staff infantryman within the Florida Military Nationwide Guard. A NETA-certified private coach and member of the Bravo Sierra staff, his mission is to encourage others by incorporating health and navy on his YouTube channel and documenting the method of transitioning to a warrant officer to go to flight college. All of his exercises could be discovered on his Playbook fitness app.

Tools wanted: Dumbbells (a number of pairs), landmine (with weight plate), resistance bands, barbell (elective), BOSU ball or stability ball.

 Time dedication: Round 60 minutes

 Exercise overview: Kellum’s routine is a pleasant mix of conventional energy and bodybuilding exercises and difficult push-up variations for the pecs and triceps, plus a splash of core coaching and large splash of cardio on the finish.

After a warmup together with two shoulder-mobility drills and two chest strikes, the exercise is damaged down into 4 two-exercise circuits (supersets). Every of the primary two circuits pairs a urgent transfer with a push-up variant (flat bench press and hand-release push-ups in Circuit 1, incline press and yoga push-ups in Circuit 2). Circuit 3 supersets a triceps transfer (cranium crusher) with a dumbbell fly, after which Circuit 4 targets the triceps with a sphinx pushup adopted by a reverse flye to present some consideration to the higher again (which stabilizes on urgent strikes).

After some isolate core work, the routine finishes with fairly a conditioning bang: two separate mile runs, going at as quick a tempo as doable and utilizing a 1:1 work-to-rest ratio between the primary and second mile runs. Warning: Your lungs will likely be burning by the tip of this, however in a great way.

Chris Kellum’s ‘Hybrid Warrior’ Chest and Triceps Exercise

Warmup (12 minutes)

Circuit 1 (4 Rounds):

  • Bench Press: 10-12 reps
  • Hand-Launch Pushup:  20 reps
  • Relaxation 45-60 seconds

Circuit 2 (4 Rounds):

  • Incline Barbell Press: 10-12 reps
  • Yoga Pushup: 20 reps
  • Relaxation 45-60 seconds

Circuit 3 (3 Rounds):

  • Dumbbell Cranium Crusher: 12-15 reps
  • Dumbbell Chest Flye: 12-15 reps
  • Relaxation 45-60 seconds 

Circuit 4 (3 Rounds):

  • Sphinx Pushup: 5-10 reps
  • Band Reverse Flye:  20 reps
  • Relaxation 45-60 seconds

Chris Kellum’s ‘Hybrid Warrior’ Core Exercise

  • Hanging Leg Elevate: 20 reps
  • In & Outs:  15-20 reps
  • Indirect V-Up: 15 reps per facet
  • Plank Maintain: Max time
  • Relaxation 15 seconds between workout routines. 

Chris Kellum’s ‘Hybrid Warrior’ Cardio Exercise (Center Distance Pace Coaching)

Carry out this cardio protocol after the above circuits and core exercise, or in a separate session.

Warmup:

  • Ahead Leg Swing: 20 reps per leg
  • Lateral Leg Swing: 20 reps per leg
  • Groiners: 2 units, 20 reps per leg
  • Jog: 400 meters

Instructions: You’ll be doing two separate mile runs as quick as doable. Run the primary mile, relaxation the period of time it took to finish the run, then run the second mile. For instance, if it took you 7 minutes and 11 seconds to run the remaining mile, relaxation for 7 minutes and 11 seconds, then run the following mile. Your objective is to beat that point on the second mile.

  • Run 1 mile for time
  • Relaxation
  • Run 1 mile for time

Cooldown: Jog 400 meters

Train Notes

  • Bench Press: Dumbbells, kettlebells, or a Smith machine can be utilized in lieu of a barbell. Kellum recommends utilizing a weight that’s roughly 55% of your 1-rep max (1RM).
  • Hand-Launch Pushup: On the backside of every push-up, carry your palms off the ground for a cut up second together with your physique flat on the ground.
  • Incline Barbell Press: As with bench press, dumbbells, kettlebells, or a Smith machine can be utilized. Kellum recommends going barely lighter right here – 50% of your estimated 1RM.
  • Yoga Pushup: A yoga pushup is actually doing a push-up and going right into a down canine place on the prime. Maintain the down canine for 1-2 counts, then decrease again to a push-up place and repeat.
  • Dumbbell Cranium Crusher: Use a impartial grip (palms dealing with one another) and maintain your higher arms perpendicular with the ground all through. Go previous 90 levels on the elbows on the backside of the rep.
  • Dumbbell Chest Flye: Hold your elbows barely bent and your higher arms angled barely ahead (indirectly out to the perimeters).
  • Sphinx Pushup: Begin in a normal push-up place together with your palms in entrance of your shoulders (indirectly beneath) on the ground. Maintaining your elbows pointed behind you, bend your arms to decrease down right into a forearm plank. Then, contract your triceps to increase your arms and return to the push-up place.
  • Band Reverse Flye Do that train bent over on the waist, standing on the band with each ft. Hold a slight bend within the elbows all through.
  • Hanging Leg Elevate: Use a pull-up bar or captain’s chair. When you don’t have both, doing leg raises mendacity face up on the ground together with your legs prolonged.
  • In & Outs: Lie in your again together with your arms prolonged overhead and heels a number of inches off the ground. Crunch up and bend your knees to carry your thighs and midsection collectively over your hips.
  • Indirect V-Up: That is much like an everyday V-up, solely together with your physique angled to 1 facet in order that if you carry your legs and torso up, you’re emphasizing the indirect muscle groups. Do reps to each side.
  • Plank Maintain: Shoot for a 2-plus-minute maintain; in case you repeat this exercise, attempt to beat your rating the following trip.

 



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