The gym is a high-intensity environment where you lift heavy weights, get an epic pump, and parade around to show off your muscle gain. It’s no secret that gym-goers admire others’ physiques — both men and women alike.
People commonly hit the chest press to get their blood pumping, swing up the EZ-curl bar while working their biceps, and others grunt loudly as they rep out those last few squats — these are all good looking gym classics. There are plenty of exercises we do to impress our fellow man, but there are a few that some people swear off because they are far too embarrassing to do in public.
The following motions may look awkward as hell, but there’s no denying that they’re great for building strength.
This is probably the worst-sounding name in exercise history. No, it doesn’t involve having relations with a monkey.
Just hearing the name will make you crack a smile — until it’s time for you to do it 12 to 15 times. That’s when sh*t can get real embarrassing.
The motion may be aerobic, but it looks utterly ridiculous — and everyone around is bound to crack up and laugh at you. Sure, the exercise improves balance and stimulates your core, but is it really worth it?
In order to beef up your legs, you must work them out. Our hamstrings are a massive part of the lower body and, when exercised, release natural human growth hormones. Despite its effectiveness, a lot of men will avoid this exercise when the gym is crowded due to how awkward the position is.
This is another productive lower-body movement that focuses on your core and glutes. This is a fairly common exercise in the gym — but most people will try and hide to the side of the room to get it done. Let’s face it, the hip-thrusting motions make it look like you’re humping thin air.
If you’re trying to strengthen your core and lower back, “good mornings” are the perfect exercise to add to your routine. However, like many of the other motions we’ve mentioned, some men and women may feel a little vulnerable while conducting this motion in the middle of the gym.
The hip abductor machine is the perfect piece of gym equipment for working on your core strength and tightening your obliques. Unfortunately, in order to use it properly, you have to spread your legs wide open — which can be a little awkward for some people.
Looking at a complete stranger while doing this exercise can send them the wrong message… It happens more than you think.
This muscle-building movement requires you to use the cable machine and an extension rope. With your back against the machine, you have to tug the rope through your legs, which closely resembles whipping out your… you get it.
It might be an effective exercise, but many many gym-goers find it to be a little too weird to do in a crowded gym.
It may take up to five years to finalize the standards for the Army Combat Fitness Test as the service struggles to address the performance gap between male and female soldiers on the service’s first-ever gender-neutral fitness assessment.
The Army just completed in late September 2019 a year-long field test of the ACFT, involving about 60 battalions of soldiers. And as of Oct. 1, 2019, soldiers in Basic Combat Training, advanced Individual training and one station unit training began to take the ACFT as a graduation requirement.
So far, the data is showing “about a 100 to a 110-point difference between men and women, on average,” Maj. Gen. Lonnie Hibbard, commander of the Center for Initial Military Training, told Military.com.
North Carolina National Guard Fitness Manager Bobby Wheeler explain the proper lifting technique of the ACFT deadlift event to the students of the Master Fitness Trainers Level II Certification Course, Sept. 25, 2019, at Joint Forces Headquarters in Raleigh, North Carolina.
(U.S. Army photo by Spc. Alonzo Clark)
Final test-score averages taken from soldiers in the active forces, National Guard and Reserve who participated in the ACFT field test illustrate the performance gap that currently exists between male and female soldiers.
Maximum deadlift: Male soldiers deadlifted an average of 238 pounds; females lifted an average of 160 pounds.
Standing power throw: Male soldiers threw an average of 9 feet; female soldiers three average of 5.5 feet.
Hand release pushups: Male soldiers performed an average of 34 pushups; female soldiers performed an average of 20.
Sprint-drag-carry: Male soldiers completed the SDC in an average of 1 minute, 51 seconds; female soldiers completed the event in an average of 2 minutes, 28 seconds.
Leg tuck: Male soldiers completed 8.3 leg tucks; female soldiers completed 1.9 leg tucks.
Two-mile run: Male soldiers completed the run in an average of 16 minutes, 45 seconds; female soldiers completed it in an average of 18 minutes, 59 seconds.
U.S. Army soldiers participate in a 2.35-mile run.
(U.S. Army photo by Senior Airman Rylan Albright)
All of the test-score averages are high enough to pass the ACFT, data that contrasts dramatically with that shown on a set of leaked slides posted on U.S. Army W.T.F! Moments in late September. Those slides showed an 84% failure rate for some female soldiers participating in the ACFT field test, compared to a 30% failure rate among male soldiers.
CIMT officials said the slides were not official documents. Hibbard said the field test showed that soldiers’ scores improved significantly between the first time they took the ACFT and after they were given time to work on their problem areas.
Currently, female soldiers at the start of Basic Combat Training taking the ACFT average about “a third of a leg tuck,” Hibbard said.
“If you have 144 women in basic training, the average is .3; by the end of it they are doing one leg tuck,” Hibbard said, who added that that is all that is required to pass the ACFT in that event. “So, in 10 weeks, I can get from a soldier not being able to do a leg tuck on average to doing one leg tuck.”
Hibbard said there are critics that say, “it’s too hard; females are never going to do well on it.”
“Well, we have had women max every single category, [but] we haven’t had a female max all six categories at once.”
Hibbard said the Army would be in the same position if it tried to create a gender-neutral standard for the current Army Physical Fitness Test.
U.S. Army Sgt. 1st Class Danny Gonzalez, Recruiting and Retention Command, New Jersey Army National Guard, carries two 40-pound kettlebells during the Army Combat Fitness Test, Dec. 19, 2018.
(New Jersey National Guard photo by Mark C. Olsen)
“We would still have challenges, because you have to make the low end low enough that 95% of the women can pass,” Hibbard said, adding that the Army will likely have to make small adjustments to the standard over time as soldiers improve their performance in each event.
“It’s going to be three to five years, like we did the current PT test.”
The Army first introduced the APFT in 1980 and made adjustments over time, Hibbard said.
“Once the Army began to train and understand how to do the test, we looked at the scores and we looked at everybody was doing and we rebased-lined,” Hibbard said.
The next key step for implementing the ACFT by Oct. 1, 2020, will be to have active duty soldiers take two diagnostic ACFT tests and National Guard and Reserve soldiers take one to establish to get a better sense of the force’s ability to pass the test.
“I don’t think it is going to be hard for the Army to pass; what have to figure out as an Army is how do we incentivize excellence,” he said. “The goal of this is we change our culture so that we incentivize and motive our soldiers to be in better physical shape.”
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.
Working out in the military is like breathing oxygen — it keeps you going. Every troop is required to train their bodies to make themselves stronger, both mentally and physically. Not only does exercise toughen you up, it’s a great way to relieve the work-related stress we carry with us throughout the day.
Although the military provides service members with some pretty upscale and modern fitness centers, those who are deployed to the frontlines have to come up with some clever ways to get that daily muscle pump.
Also known as TRX, this specialized suspension system was developed by former U.S. Navy SEAL Randy Hetrick. All you need is a set of TRX straps and a sturdy platform on which to fasten them. The amount of exercises you can do with this contraption is limited only by the operator’s imagination.
You can’t start building a gym until you have a set of TRX straps on deck. (Alex Green YouTube)
2. A dip rack
Engineer stakes and Hesco barriers are readily accessible while stationed on a FOB. So, simply grab two engineer stakes and stab them into the Hesco and, boom, you’ve got yourself a dip rack.
3. The mighty sandbag straight bar
You can either tie a full sandbag to a metal pipe with 550 cord or rip a hole in the bag and slide the pole through. Either way, you now have a weight with which to do a few arm exercises.
The sandbag straight bar. There’s nothing like using what you have to bulk up. (Alex Green YouTube)
Alright, so there’s no construction required here, but wherever you get stationed, if there’s armored vehicle driving around, you can find a tire and start flipping that sucker.
This Marine flips over heavy tires from an armored vehicle to get his daily workout. (Alex Green YouTube)
When armored vehicles break down or get damaged, they get towed out of trouble using heavy metal chains. Guess what? If you tactically acquire a set or two, you can now lift the hell out of them as many times as you want.
6. Pull-up bar
Pull-ups are some of the best strength training exercises for someone looking to build up their upper body — and they’re also the most accessible. All you’ll need to set up a station is a sturdy bar and a structure to mount it on.
That’s it, pretty freakin’ simple. Why then do so many people literally forget how to breathe when lifting? It’s involuntary. You would die without sweet, sweet oxygen pouring into your face holes constantly.
When you are about to squat 2x your body weight, or even just your body weight, the number one risk to injury is structural damage, be that muscular or skeletal. The most efficient way to prevent injury from occurring is to brace and contract all non-moving body parts. It’s called the Valsalva maneuver.
Common other breathing methods such as exhaling on the concentric and inhale on the eccentric are problematic for lifting heavy weights.
In order to inhale or exhale, we need to engage the diaphragm and other breathing muscles to draw in air or release it. This means that the body needs to do two separate things while lifting; breath and lift.
This is problematic for a few reasons.
There is no room for wiggle with 584+ lbs on your back. The breathe and brace is the only option here.
(U.S. Marine Corps photo by Lance Cpl. Sarah N. Petrock)
Most people aren’t coordinated enough to successfully do this for every rep of every set at the proper cadence.
With two different processes going on, you aren’t able to actually recruit the maximum amount of muscle possible.
If certain muscles of the core aren’t fully contracted, they are at higher risk for injury during the movement. This is a bit of a domino effect, especially if you tend to breathe into your shoulders or belly. Some of those muscles that should be used for the lift may end up sitting the rep out from confusion as to what they should be doing exactly.
If something in your form goes awry, a muscle that isn’t “paying attention” to the lift may jump in at the wrong moment and get pulled. This happens with muscles between the ribs often.
HOW to Deadlift & Squat Correctly: Breathing, Abdominal Bracing & Total Tension (Ft. Cody Lefever)
Perform the rep in its entirety until you are back to the starting position. Check out these other articles for specifics on perfect form for the main lifts.
The complete bench press checklist
5 steps to back squat perfection
5 steps to deadlift perfection
Don’t exhale until the weight is safely on the ground when deadlifting. That’s your rest position, not the top.
(U.S. Navy photo by Mass Communication Specialist 3rd Class Roland John)
4. Exhale and repeat
Lift using the Valsalva maneuver to protect your spine and allow for the maximal transfer of force in whatever movement you are doing.
When you are doing lighter exercises or the big exercises at lighter weight the Valsalva isn’t necessary. You can, in these cases use the other method described above. The Valsalva is the big gun that you bring out when you make it to the final boss level. Generally, it’s only needed for your main lifts for each workout like squats, deadlifts, and the bench press.
Proper Breathing Technique for Weightlifting | Valsalva Maneuver
Pandemic mania has set in as the country braces together (on their couches) to flatten the curve. While we’re all hoping to drop a few curves (on the international scale), our doomsday snacks are threatening to exponentially expand our waistlines.
Sticking to a militant regiment of working out might look different, but it’s not impossible. Think of it like a fun drinking game…without the drinking and a lot less fun. Here’s your new at home PT list.
Replace your Drill Sergeant with your hangry kids
Eager to replace the salty Sergeant voice still ringing in your head yelling, “Drop and give me 20?” We’ve got a solution for that — kids in quarantine. Every time you hear “I want a snack” that’s your cue to drop and pump out a quick round of push-ups, sit-ups or burpees. Believe us when we say you’ll never be in better shape.
Trips to the fridge require squats
It’s 10:27 am and you’re on your third trip to the icebox. You want to quit the snacks but the snacks are calling you. How do people ignore a perfectly good pint of ice cream all day? They do it by mandating squats for each and every trip to the fridge. Rocky road looks a lot rockier if it means a set of 50.
No ruck, no problems
Working out with a full-fledged army of children running around makes sunrise PT look a lot more attractive right about now. Need to get some miles in with munchkins around? This is what they made child carrier backpacks for. Strap ’em in and ruck on.
How to end news cycle scrolling
Doomsday news is so fascinating, it can lead to an infectious disease we’re calling “mindless scrolling.” But alas, there is a cure for getting off the couch and redirecting your tired eyeballs from the hourly updates. Next time you’re feeling the itch to peek at the latest pandemic news, require yourself to run a solid mile first. Yep, a whole mile. Give a mile, get a minute (or 60) of news coverage. If you’re a habitual news checker, you can thank us later for your new marathon-ready body.
Keep calm and drink on
We’ve said it before — military life has prepared you for this. Watching every civilian lose their s!*t right now over the government disrupting plans and telling them what to do is entertaining to say the least. We as a community know a thing or two about government mandates. For every Facebook post you see fretting over cancelled plans, take a drink…of “water.” Drinking half your bodyweight in water is a challenge no more if you follow this plan. We’re guessing you’ll be up to your mark well before noon.
Everybody always says the same thing when you announce you’re expecting: “Better catch up on your rest!” Or, “Sleep in while you still can!” Or even worse, “I’m your carefree single friend who stays out until two AM and then goes to brunch!” All of them also think they’re sharing a secret, as if they’re frontline soldiers watching new recruits get rotated to the front. These people are incredibly annoying. Or maybe they’re not. Who knows, you’re in a groggy, sleep-deprived haze.
How you deal with sleep deprivation defines your first years as a parent. If there’s anyone who knows a thing or two about propping up sagging eyelids, it’s John McGuire. A Former Navy SEAL, he not only survived Hell Week — that notorious 5-day suffer-fest in where aspiring SEALs are permitted a total of only four hours of sleep — but also the years of sleep deprivation that come with being a father of five. McGuire, who’s also an in-demand motivational speaker and founder of the SEAL Team Physical Training program, offered some battle-tested strategies on how to make it through the ultimate Hell Week. Or as you call it, “having a newborn.”
Get Your Head Right
It doesn’t matter if it’s a live SEAL team operation or an average day with a baby, the most powerful tactic is keeping your wits about you. “You can’t lose your focus or discipline,” McGuire says. In other words, the first step is to simply believe you have what it takes best the challenge ahead. “Self-doubt destroys more dreams than failure ever has.” This applies to CEOs, heads of households, and operatives who don’t exist undertaking missions that never happened taking out targets whose the Pentagon will not confirm.
Teamwork Makes The Lack Of Sleep Work
“In the field, lack of communication can get someone killed,” says McGuire. And while you might not be facing the same stress during a midnight diaper blowout as you would canvassing for an IED, the same rules apply: remain calm and work as a team. Tempers will flare, but the last thing that you want, per McGuire, is for negativity to seep through.
One way to prevent this? Remind yourself: I didn’t get a lot of sleep but I love my family, so I’m going to really watch what I say. At least that’s what McGuire says. And when communicating, be mindful of your current sleep-deprived state: “If you are, you’ll be more likely say something along the lines of, ‘Hey, I’m not feeling myself because I didn’t get enough sleep,'” he says.
Put The Oxygen Mask On Yourself First
The more you can schedule your life – and, in particular, exercise – the better, says McGuire. And this is certainly a tactic that’s important with a newborn in the house. “It’s like on an airplane: You need to place the oxygen mask on yourself first before you can put one on your kid.” Exercise reduces stress, helps you sleep better, and get the endorphins pumping. “You can hold your baby and do squats if you want,” he says. “It’s not as much about the squats as making sure you exercise and clear the mind.” Did your hear that, maggot!?
Don’t Try To Be A No-Sleep Hero
McGuire has heard people say that taking naps longer than 20 minutes will make you more tired than before you nap. Tell that to a SEAL (or a new dad). McGuire has seen guys sleep on wood pallets on an airplane flying through lightning and turbulence. He once saw a guy fall asleep standing up. The point is, sleep when you can, wherever you can, for as long you can. “Sleep is like water: you need it when you need it.”
Know Your Limits
Lack of proper sleep effects leads to more than under-eye bags: your patience plummets, you’re more likely to gorge on unhealthy foods, and, well, you’re kind of a dummy. So pay attention to what you shouldn’t do as much as what you should. “A good leader makes decisions to improve things, not make them worse,” says McGuire. “If you’re in bad shape, you could fall asleep at the wheel, you can harm your child. You’ve got to take care of yourself.”
Embrace The Insanity
It would be cute if this next sentiment came from training, but it’s probably more a function of McGuire the Dad than McGuire the SEAL: Embrace the challenge because it won’t last long. Even McGuire’s brood of five, which at some point may have seemed they may never grow up, have. “You learn a lot about people and yourself through your children,” he says. “Have lots of adventures. Take lots of pictures and give lots of hugs,” he says. It won’t last forever — and you’ll have plenty of time to sleep when it’s over.
With so many diets out there to choose from, it’s hard to find one that you’ll feel comfortable with. To help with this, most diets are designed to allow at least one “cheat meal” outside of their plans.
A world where chocolate is not allowed is one few people actually want to live in, so taking a break from a rigid meal plan is a helpful way to be rewarded for dietary disciplined. However, these meals still need to have some structure to them.
There are common mistakes not many people know about — even when “cheating.” You might be wondering how that’s possible because you’re already cheating, but you can really mess up your diet and stack up those unwanted calories quicker than you think.
So we compiled a list of the common ways those sneaky calories work themselves onto the plate.
He’s trying to run off all those tasty milk bones.
People love food. That said, when they begin to enjoy a delicious meal, it can be easy to forget that each bite can take them past their maximum calorie threshold for the day. Eating out while maintaining a fat-burning diet is tough enough because of the variety available — but even worse, you don’t know exactly what is going into those meals.
A cheeseburger at a fast food restaurant usually contains more calories than ones you might make at home just from the added ingredients.
Those numbers quickly add up and the next thing you know, you’re cursing at yourself when you’re not making the progress you were hoping for. Be selective with your “cheat meals” so they don’t punish you later. As The Rock says, “Don’t cheat yourself. Treat yourself.”
The internet is full of people who claim to know every aspect of health and fitness just get you to subscribe to their YouTube channel or like their Facebook page. If you want to support them, that’s entirely up to you. Now, when these so-called “experts” deliver their advice on how you should be dieting, they are generally explaining themselves to a broader audience and not directly to you.
Some fitness personalities will tell you that “in order to get big, you need to eat big.” Unfortunately, that might not be the most beneficial diet plan for you. Eating a high-calorie diet that is meant to bulk you up also runs the risk of making you gain weight based on your metabolism rate and genetics.
The best way to monitor your weight gain is to count the calories going in versus the ones you’re able to burn throughout the day. Refrain from weighing yourself every day because the number can fluctuate based on the amount of water you retain. Jumping on a scale every few weeks will give you a more accurate reading of your progress.
There are approximately 206 calories in a cup of white rice, 231 in a whole chicken breast, and 45 in a cup of steamed vegetables. That equals 482 calories. Although the meal is healthy, it is nearly one-fourth of a 2,000 calorie per day meal plan. The various snacks and meals you’re eating in a day can add up real quick, so plan accordingly.
(Also, why are you eating white rice? Complex carbohydrates only!)
Starting a new diet can yield quick results. You might start seeing physical improvements right away as you embark on this fitness journey. But if you cut too many calories, you won’t be able to sustain that progress.
If you drastically cut calories, that notable fat loss will come to a halt when your body begins to protect itself from the food decrease you placed on it.
It will go from burning stored fat to only using the food you just ate for energy. Cutting calories should be a gradual process, not one you rapidly jump in to.
We veterans suck at sleeping and relaxing. We got used to going 1000 miles an hour for an indefinite period of time until we were told by our OIC to take some leave and get our shit together before we burnout.
As civilians, that time may never come. For better or worse, you probably don’t have anyone that remotely resembles an OIC in your life anymore.
If we are looking at each day as a mini-deployment cycle, that means after work we should be taking leave, getting psychologically evaluated, spending time with family, and caring for ourselves.
I don’t mean this as a joke either. If we are constantly managing the damage each day inflicts on us, we are more likely to thrive in our post-military lives.
You can talk about computers, chalkboards, sunglasses or life.
Connect with others. The purpose of the work day, like deployment, is mission accomplishment, not necessarily forming bonds and finding common ground with others. We do need real connections with other people though. The recent bestseller Lost Connectionsbeautifully lays out how a lack of meaningful connection in our lives is one of the leading causes of depression and anxiety.
Bond with your kids, join a book club, talk to your high school best friend, volunteer at the soup kitchen. It doesn’t much matter, as long as the conversations you’re having get past talking about work and the weather. Enter the conversation with the intention of learning something new about your fellow human.
Who am I?… Typical Derek Zoolander reflection questions.
Wind down your body. Maybe you haven’t had the chance to train yet today, if so… get your ass training. If you have already, it’s time to cool down physically, as this will help you to cool down mentally as well. I prefer a static stretch while I watch old episodes of the Office or YouTube videos on the upcoming Marvel Cinematic Universe movie. It doesn’t have to be something complicated.
Whatever you decide should include the intention of releasing stress and tension from your body. Dedicated breathing, a bubble bath, or a glass of whiskey while staring at the stars can all work if the intention is correct.
Wind down your mind. Sometimes this happens in tandem with cooling down the body, sometimes we need more. Yeah, meditating is f*cking great for this, but it isn’t a requirement.
Just like above, choose an activity that you intend to serve the purpose of letting go of the day’s stresses. Reading, listening to Miles Davis, or calmly venting to your spouse can all serve this purpose.
A full day for you to rest and repair so you can tear shit up again next week.
Having a daily rest and relaxation plan is the first line of defense, but sometimes life gets messy. It’s rare that the work day actually ends at 1700 or that you don’t have other obligations in the evenings. This is precisely why the Sabbath was created–even God needs to rest.
Taking a rest day doesn’t have to have anything to do with religion if you don’t want it to. What it is, is a day where you schedule things that are restorative and relaxing.
Physically your body needs time to recover. When stress hormones are high, your immune system and internal recovery procedures are compromised. Any type of stress can and will impede your ability to recover, even if it’s the kind of stress you may enjoy.
When we weight train we are literally causing damage to our muscles. They can only fully be repaired with proper nutrition and dedicated rest.
I dare you to sit on the beach and do nothing except watch the waves. It’s harder than you think.
Many veterans are some degree of a type-A person. If you:
Have little patience
Are a workaholic
You probably fall into this category.
Type-A people like to do things that get them going and dislike the idea of unwinding. They like to work out at super-high intensities. If they aren’t sweating gallons, they feel like they haven’t done anything.
Telling one of you guys to chill and unplug for a day probably feels like I want you to take a vow of silence and live in a monastery. Take heed, the research shows that you are not necessarily anymore immune to stress than the rest of us without mitigating practices like above. In fact, as a type-A personality, you may even be more at risk for health issues or low performance than others.
Whenever humans are involved ‘The Fog’ is included, whether that be war or the office.
(U.S. Marine Corps Photo by Cpl. Teagan Fredericks)
Why you shouldn’t throw in the towel
The inclination to throw in the towel for the day is most likely strong. You’re probably still in the thick of whatever disaster has rolled into the office. Getting up and walking out seems like the most irresponsible thing you can do. I know two facts that point to the opposite, though.
It’s hard to see a solution from the thick of a fog:
If things have truly gone crazy, or if they are always going crazy for that matter, you’re missing something. A 10-minute workout is just the thing you need to get some perspective and finally solve your issue.
If no one’s going to die, it’s not that important:
This is a lesson I’m grateful I’ve learned second hand. I had a roommate during one of my many military schools who is a Silver Star recipient from the events that took place near a dam in Iraq in the mid-2000s. He watched a lot of friends die. Since that day, he decided that he would only stress out if someone could potentially die. I lived with him for six months and got stressed out by a lot of things, but he was always in my ear, reminding me that we were training, and no one was going to die.
There are very few things in life that cannot wait 10-15 minutes. If you are a professional at your job, you see everything coming a mile away.
If you even have one iota that the above two things don’t apply to your situation I implore you to ask yourself these two questions:
Am I in the fog?
Will someone die?
(If you answer “yes” and “no” to those questions respectively, it’s time to go get this workout in.)
Put 110% into that 10 minutes and it’ll pay off.
(U.S. Marine photo by Lance Cpl. Phuchung Nguyen)
How can you possibly get a quality workout in 10 minutes?
As with everything, it depends on your goal.
If you’re focused on burning fat, a strong argument can be made that you only need to train for 10 minutes a day… if you do it right.
If you’re focused on getting stronger or gaining muscle, more time would be helpful. But, if you’re 80% compliant with your training plan, a day off here or there won’t affect things much, if at all.
The main reason to get this short session in is to maintain consistency.
You know what happens when you miss one session? Eventually, you miss another. Then you’re only training once a week. Before you know it, it’s been six months since you’ve trained, you feel terrible, and your pants are tight (time to buy that poncho).
This 10-minute session guarantees that doesn’t happen to you.
Here are some exercise recommendations based on what your full session was supposed to be
Chest and arms: Push-ups
Shoulders: Weighted lateral circles
Core: Russian twists
Full body: RKC plank
Back: Pull-ups or Horizontal pulls
Squat session: Bodyweight squats
Deadlift session: Elevated glute bridges
I’m going to be 100% transparent here. If you’re going from not working out at all to doing this workout 3-4 times a week, you will see some significant changes in your body and energy. A lot of times, people like to make fitness seem super complicated. In general, it isn’t. Especially if you’re just getting started out.
If your goals are more advanced or nuanced, this quick session will obviously not be enough to continue growth. It will be enough to ensure compliance and prevent any loses you’ve already achieved.
Email me, seriously do it.
Send me any questions, comments, or concerns you have about your specific training program at email@example.com. If you just want a nicely packaged copy of the 10-minute workout, grab it here!
Don’t forget to drop a comment in the comments section of this article’s Facebook post to let others know what to expect. There’s usually 68 dumb comments by people who didn’t actually read the article. Pipe up and let others know there’s high-quality info in here!
I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.
When we train, most of us do exercises that require the use of both arms, like the classic bench press, EZ-curls, and bent-over rows. These are all incredible movements that will allow you to build muscle and burn that stubborn belly fat. After weeks of working out and seeing your body change in positive ways, you’ll notice that your gains are slowing to a halt. Your body is adapting to the resistance.
So, to keep your body from getting complacent and to continue building muscle, switch up your routine. One of the best ways to change your workout is to go from using two arms to just one.
This might sound crazy, but adding a few single-arm workouts to your monthly routine will give you two impressive benefits:
It will surprise your body and help you develop muscle — even though you’re not lifting as heavy.
Single-arm exercises add positive stress, requiring your body to balance itself using core muscles.
So, what are some of these single-arm workouts? We’ve got some for you.
You can thank us later — when you’re completely jacked.
While standing next to the cable machine, position the pulley system as low as possible. Next, grab hold of the detachable handle with your outside arm and bring the handle in front of you. While keeping your free hand on your waist, keep your back straight and contract those abs. Exhale as you use your lateral deltoid muscle to raise the resistance up and out while keeping your elbows slightly bent.
Once your arm is straight out at shoulder level, squeeze your deltoid muscle for a brief moment before slowly lowering your arm back toward the starting position.
This is one of the best back-bulking exercises out there. The split-stance, single-arm row engages several muscle groups at once. Keep your back straight and refrain from flaring your elbows out while you lift a heavy load.
This movement has been known to kill egos at the gym. Almost everyone’s fitness goals include building nice, well-rounded shoulders. To do so, many fitness advocates will do shoulder presses, piling on the weight to try and push out bulkier muscles. This single-handed movement, however, requires balance, as it’s not supported by a stable structure, like a workout bench.
The seemingly unnatural balancing act required by this exercise means gym-goers must reduce the amount of weight. This is one of those exercises that makes you realize just how hard things are without the machine’s help — it puts an athlete’s ego in check.
A proper one-hand tricep extension requires the exerciser to pay close attention to where the weight is at all times — or risk getting bonked in the head. First, lift a manageable weight up over your head. Next, rest your noodle on your bicep and feel your tricep extend as you lower the weight down behind your dome.
Then, in a very controlled motion, raise the weight back up.
You did it without getting a concussion! Nice work.
You have to be a legend in the fitness world to get an exercise named after you. This single-armed bicep curl is known as the “Arnold curl,” and you know exactly which Arnold we’re talking about.
The Arnold curl requires tons of strength to lift even a light load correctly. While leaning against an incline bench, curl a manageable weight into a supinated bicep curl before lowering the resistance back down.
It might look simple, but just wait until you try it.
I used to think the distance run in the Marine Corps PT test was BS, antiquated, and pretty useless. Seriously, how the hell was a 3 mile run in go-fasters supposed to prove that I would be able to operate in combat with a full kit of more than 50 lbs of gear?
What does the distance run even measure, and is that actually relevant to the demands of the job of someone expected to perform in combat? Is aerobic fitness really what we think it is? Should the same standard be expected of all service members?
(U.S. Navy photo by Mass Communication Specialist 3rd Class Joe Boggio)
What the test measures.
The distance run on the military PT tests is “designed” to measure aerobic endurance and by proxy cardiovascular health.
Aerobic endurance is more difficult to measure than you think though. The faster you run, the more energy you need to fuel that running. That means your body needs to be more efficient at using oxygen to create energy, since that’s what aerobic exercise actually is, movement fueled using oxygen.
If your body isn’t used to using oxygen to create fuel to run at a certain intensity, it will begin to switch over to anaerobic respiration. Anaerobic respiration occurs when you’re running so fast that the body can’t adequately use oxygen to make fuel. That’s what the “an” in anaerobic means: ‘without’ oxygen.
You know you are in the aerobic zone if you can still speak in short sentences while running, AKA, the talk test. You’re in the anaerobic zone if you can’t. Pretty simple right?
Using this logic, a PT ‘distance’ run that requires you to run so hard that you can’t speak at all, let alone in short sentences, is not a test of aerobic endurance. It’s a test of anaerobic endurance and lactate threshold.
A true test of aerobic endurance would be something like a run that measures heart rate or administers a talk test periodically to see when someone switches from aerobic to anaerobic. Something similar to what doctors do when testing heart rate variability.
(U.S. Army photo by Pfc. Carlie Lopez)
How does this translate to real life?
The main thing that aerobic endurance tells us is the efficiency of the heart at getting oxygen into the bloodstream so that it can be used to make energy. We find that level of cardiovascular fitness at the aerobic threshold. This is a very important thing to measure, especially in a world where cardiovascular disease is the #1 cause of death.
From the aerobic threshold on the run is showing how much lactate a person can handle. The body’s ability to handle that burning feeling in the muscles that occurs when you’re in an anaerobic state is very important. That’s what the 880m run in the USMC CFT measures as well as the Sprint-Drag-Carry in the Army CFT. Will someone have to move many miles as fast as possible in a combat scenario? Most definitely. Will they ever have to do that same thing in go-fasters and silkies? That’s doubtful.
The mere fact that the PT run isn’t done in boots means that it doesn’t translate very well to job-specific tasks. Especially for troops that are expected to be combat ready.
The expectation is entirely different for those that work in an office all the time and will never be expected to go to combat. For those troops, aerobic endurance is more important since cardiovascular disease is more likely to kill them than incoming mortar fire (that you may need to run away from as anaerobically quickly as possible.)
(Photo by Lance Cpl. Shane Manson)
Use the test to measure what you need to train.
Which category do you fall in? Combat or non-combat?
The answer to that question should dictate how you train for the distance run portion of your PT test.
If you’re training for combat, get great at operating in a high-stress, more anaerobically dominated environment in a full combat kit.
If you’re training to not die from heart disease train to up your aerobic threshold to make your heart better at pumping oxygen.
TO ANSWER THE HEADLINE QUESTION: Yes, your PT run matters; it just depends on how.
Even though all members of the DOD have vowed to protect the country, that doesn’t mean every member will be doing that in the same exact way. For that reason, it’s foolish to expect everyone to train the same way with the same end in sight.
If you’re trying to figure out how to train in order to get better at your job or just get healthier check out the Mighty Fit Plan!
Alyssa Clark running on the Amalfi Coast in Italy. (Courtesy photo)
Even before Italy locked down in response to the coronavirus, Alyssa Clark could tell something more severe was coming.
“It was probably mid-February where we started having [authorities say] if you’ve traveled in this region, you need to make sure that you are reporting where you’ve been … and if you have any fevers or coughs, reporting it,” said Alyssa, who until recently lived in Quadrelle, a town near the headquarters of US Naval Forces Europe-Naval Forces Africa in Naples, with her husband, Navy Lt. Codi Clark.
“We started to have a premonition that it was going to get a lot worse, and then Northern Italy was really slammed, and they started imposing pretty harsh restrictions on March 9,” which was the “last day of freedom,” Alyssa said in a May 22 interview.
Across Italy, authorities clamped down. As the country’s hospitals strained with patients, politicians confronted residents who disobeyed the stay-at-home orders.
“We could not walk, run, or travel in a car except to go to and from work or to and from the grocery store, and we had to carry papers with us,” Alyssa said. “We could be stopped by police at any time and be fined if we were not moving within those restrictions.”
Alyssa Clark running on the Amalfi Coast in Italy. (Courtesy photo)
A Morale, Welfare and Recreation fitness specialist with Naval Support Activity Naples, Alyssa was the only one in her building at the military complex’s Capodichino location.
Isolation may have been important for public health, but for Alyssa, an ultra-marathoner who’s run everything from 32-milers to multi-day stage races of more than 150 miles, just sitting at home wasn’t appealing.
“I am a competitive ultra runner, and I always have a very set racing schedule. I had some big goals for this year and then everything started getting canceled,” Alyssa said. “So I was looking for the next project that I could take on.”
“I was toying with a few ideas and kind of randomly thought, ‘Oh, wouldn’t it be interesting to try to run a marathon every day while we’re under lockdown?'”
‘Oh, this is a possibility’
The original plan was to run a marathon every day until people could run outside again. “Then I started looking up what the world record is for consecutive days running a marathon, and I started getting closer and closer to that and thinking, ‘Oh, this is a possibility.'”
For women, that record is 60 days straight. She ran the idea by Codi, who said it was “pretty feasible” for her. “And it just has continued to snowball,” Alyssa said.
Insider spoke to Alyssa just hours after she finished her 53rd marathon, another four- to five-hour hour outing on a small treadmill.
“We have an upstairs room that we don’t use very often, so it just has a couch and a TV that doesn’t really work,” Alyssa said. An open door let in sunlight and a Velcro sticker kept her iPad fastened to the treadmill so she could watch “easily digestible” shows like “Love is Blind” and “Too Hot to Handle.”
“Luckily I had an AC fan on me, and then I have my nutrition set up next to me and a water bottle,” Alyssa said. “Pretty basic, but it works.”
Staying energized was a challenge, especially for Clark, who has a compromised immune system. “I have ulcerative colitis,” Alyssa said. “I actually had my colon removed when I was 14. That’s a whole other story.”
Now gluten-free, Clark eats rice cakes with peanut butter and bananas before running and has gluten-free waffles while on the treadmill.
“I often eat snickers bars — it’s a very good source of energy and sugar,” Alyssa said. “Ultra-marathoners love drinking Coca-Cola, so oftentimes that will be a good pick-me-up.”
So is sugar-free Red Bull. “I actually did about one of those every marathon for quite a while,” she added.
Alyssa Clark on a run before lockdown. (Courtesy photo
Running marathons is taxing — running them on a treadmill even more so.
Alyssa is very specific about her shoes, using ones she trusts and that offer a lot of cushion. “I’ll rotate two pairs, and I’ll probably throw in another pair by the end, and I was using a couple of pairs to start. So I probably used three to four pairs of shoes.”
In addition to stretching, Alyssa said she uses lotion to help with recovery after running. “I’ve been starting to have a little bit of quad pain that I seem to have wrangled, but I’ve been icing that a bit,” she added.
Mentally, the trick to running long distances is not to think about the long distances, Alyssa said.
“I’m never sitting there thinking about the whole 26 miles when I begin. I’m thinking about at mile 8, I’m going to eat something. At mile 13, I’m going to have a Red Bull or something that is enjoyable,” she said. “Then, ‘Hey, I’m already halfway through.’ OK, I’m going to get to mile 16. Then I have 10 miles to go. That’s great. I can do that.”
“I also have a lot of external motivation from people reaching out to me saying that they’re going on runs, that they haven’t been on a run forever and I’ve been motivating them to get out, and also other people saying, you’re inspiring me to get healthier to keep going during this lockdown that’s really challenging, and so that really has helped me keep going when things get tough,” Alyssa added.
Marathon 61 and beyond
Days after speaking, Codi and Alyssa left Italy for the US and their next duty station, but Alyssa kept after the record, setting a goal of completing a marathon each day before midnight Italian time.
“We will be flying out on Tuesday [May 26] to go to Germany. So I will do one Tuesday morning before we leave, and then in Germany before we leave the next day I will do another one on the Air Force base, and then we’ll fly to Virginia,” Alyssa said.
“The next day I will run one in Virginia, and then we will drive to Charleston and I will run one or two in Charleston and then eventually we’ll get to Florida,” Alyssa added, praising her husband for helping make sure she could continue the runs during the move.
“The hard part with this is it’s not a 20-hour event or a 12-hour-a-day event. It’s only a four- to five-hour a day event,” Codi said in the May 22 interview. “So my job during this time has been to force her to attempt to stay in bed and put her feet up and do that kind of focus on recovery.”
Alyssa finished her 60th marathon in Norfolk, Virginia, on the last weekend of May. Marathon 61, and with it the unofficial women’s world record for consecutive days running a marathon distance, came the next day in Charleston, South Carolina. Marathon 62 followed amid protests across Charleston, Clark said in an Instagram post.
Marathon 63 came on Monday evening, after five days of travel, with the couple having finally reached their new duty station in Panama City Beach, Florida. Tuesday and Wednesday brought marathons 64 and 65.
Alyssa’s most recent marathons went the same way her first did: step after step, minute after minute.
“None of these happen by trying to jump into running 10 miles right away. It’s breaking it down, doing what you can, and being consistent. Consistency is the key to success,” Alyssa said when asked for advice to prospective marathoners.
But passion is important, and no one should feel compelled to take up long-distance running, she said.
“Find something you enjoy, because that’s way more important than forcing yourself to do something you don’t love. I love running. I get to do four hours of what I love every day, and that is incredible.”
Current times can’t quarantine the hustle of one Long Island-native who continues to embolden thousands of Peloton enthusiasts up the leaderboard.
Senior instructor Alex Toussaint is known for motivating riders with his no-excuses brand born from years of training at a military school. The child of a sailor and nephew of an airman, he exudes the discipline needed to formulate a workout that can help someone PR while entertaining them with a Biggie-versus-Tupac track battle. He tailors each class to be its own individual vibe, whether it’s a HIIT ride, intervals & arms, or pays homage to a specific decade — and crafting that experience requires precision when sculpting message, music and song placement.
“Depending on what class it is, the prep can take anywhere from an hour to the entire day, honestly. … I always start with the playlist and that may require me to sit down and be like, how many hills do I want to have in this playlist? How many flat roads; how many recoveries? And that will determine the style and the music that I go for. Once I lock the playlist in, then I have to figure out the transitions and how everything flows because I’m very, very critical of, you can have a 10-song playlist but if song 2 and song 8 are in the wrong placement, the playlist can sound terrible.”
Photo courtesy of Military Families Magazine.
Toussaint’s meticulous nature was instilled in him at military school in Missouri. His parents enrolled him for grades 6 to 11 in response to behavioral issues he experienced as a kid. He said his dad thought the discipline and structure would be helpful, and in fact, he has leaned on the principles ever since.
After graduation he pursued audio and video production — skills that also proved useful as he climbed the ranks of the fitness industry.
“I was that kid that graduated high school and went to college just to buy time and to please my parents, knowing that wasn’t really the general direction I wanted to go. But then again, I had no direction — I had no idea of what I wanted to do. While I was up in school, my car was stolen and I kind of went through this weird, dark depression stage that eventually had me come back to East Hampton,” he said.
He was introduced to the bike when he started working as a maintenance worker at an indoor cycling studio. Toussaint says he approached the owner about an opportunity to audition.
“I would listen to the instructors teaching through the door and literally get inspiration based off their playlist and based off what they were saying. At the time, I was never even on a cycling bike. So, I walked into work and asked the owner, who is now my life mentor, I asked him, ‘hey, can I be an instructor?'” Toussaint said.
Photo courtesy of Military Families Magazine.
The combination of training from military school and years in the marching band made him proficient at formulating a script for classes, attributes he said would tie all of his capabilities into one useful package.
“I literally went from one week mopping floors to the next week teaching a class,” he added.
That was in 2013 and he has since taught around the U.S. and opened a studio in Dubai before landing at Peloton. And now he finds himself among an elite group of instructors pushing onlookers through the current COVID-19 pandemic. As people were forced into isolation, Peloton became a gathering place for novice and advanced riders to bond over a common need for connection. The company also offers yoga, meditation, and boot camp, among other classes.
“Honestly, it’s that discipline over distraction mindset. It’s that military mindset which has honestly pushed me through this. It’s essentially the people who are on the frontlines — medical workers, police officers, things like that who are on the frontline right now — I kind of view what we’re doing as a service to the people. Because everybody’s at home, I feel like I’m obligated as an instructor and as a person in a position that can provide light to others, that I must,” he said.
Though Peloton is structured as an in-home program, instructors logistically perform workouts from studios in New York and the United Kingdom. That is until the coronavirus impacted operations and its team had to get creative on how to deliver its live programming. Toussaint and his fellow instructors are now offering classes live from their own homes, or through a pivot he would describe as adapting and overcoming.
“Throughout these tough days there’s absolutely light at the end of the tunnel. We’re going to get through this together. We just have to stick together as a family, as a unit, and I think that right now, more than ever, you just have to really have hope. The support from one another will be a strong enough foundation to make sure we get through this. We will come out stronger on the opposite side,” Toussaint said.
Ready to lock and load? Follow Alex Toussaint on Instagram for messages of motivation and check out Peloton’s range of classes including the 90-day free trial for new users who sign up by April 30.