Raise your fitness game with this 10-move HIIT workout plan - We Are The Mighty
MIGHTY SPORTS

Raise your fitness game with this 10-move HIIT workout plan

With HIIT, otherwise known as high-intensity interval training, you can bang out impactful, serious workouts out in almost no time. This, plus the fact that they work is a big part of their rising popularity in the past few years. Research shows that when you target heart rate through HIIT, not only do you burn more fat during the workout, you continue to burn fat for 24 hours after you finish. That means a 20-minute sweat session will raise your fitness game far more than a 6-minute run ever could.

HIIT workouts are often divided into categories like strength, core, and cardio. But say you have 20 minutes at the gym and want to cover all your bases. Possible? You bet! Follow this plan of 10 moves. Do each for 30 seconds, followed by 10 seconds rest. Because precise timing is an important part of maximizing HIIT workouts, consider getting a stopwatch or countdown clock to make sure you are sticking with the schedule.


Do the circuit 3 times to complete this total-body routine.

1. Pull-ups

Use an overhand grip to work your triceps and deltoids, cross your ankles, and keep your focus high on the wall. If necessary, use the gym’s assisted pull-up machine. There is absolutely no shame in getting support, and you will build muscle faster doing several pull-ups with weight assistance than struggling to do one unassisted.

Raise your fitness game with this 10-move HIIT workout plan

2. Push-ups

Aim for one pushup per second. Barring that, one for every 1.5 seconds. Focus on keeping your back flat and your elbow trailing directly back (as opposed to out to the sides).

3. Split squat/barbell press

This combo of a split squat and barbell press will make your quads and biceps burn. Place one end of the barbell in a corner or bar box (someplace it won’t slip out of). Hold the other end in your left hand (elbow bent, hand at chest) adding enough weight to make 10 reps challenging. Stand with right leg about a foot in front of the left. Bend knees and lower into a lunge, keeping your left knee from touching the floor. In one explosive movement, straighten knees to standing and raise left arm straight above your head. Lower arm and repeat. Next time through the circuit, do this exercise on the opposite side. The final time through, do 7 squat/press on each side.

4. Jump lunge

Like jumping jacks, except your legs go front and back rather than out to the sides, this move works your quads, glutes, and core. Start in a deep lunge, both knees bent, right foot in front. Push through the floor and your jump in the air and scissor your feet so that the left foot lands in front.

Raise your fitness game with this 10-move HIIT workout plan

(Photo by Gesina Kunkel)

5. Kettlebell squat jumps

Stand with feet shoulder-width apart. Hold kettlebell handle with both hands. Bend knees until your quads are parallel to the floor, allowing kettlebell to drift back between your legs. Push through the ground as you leap straight up in the air, extending your arms in front of you. Land back in a squat position.

6. Overhead press

Lie back on an incline bench at about 45 degrees. Grab two dumbbells heavy enough to make 15 reps challenging. Bend elbows and hold the weights at your chest. Breathe in, then exhale forcefully as you straighten your arms and raise both dumbbells directly overhead. Inhale as you bend elbows and lower weights. Aim for 15 reps in 30 seconds.

7. Plank jacks

Lower yourself down into an extended plank position (arms straight). Focus on maintaining a straight line from your head to your feet. Jump your legs out to the sides, then back together again. Form trumps speed, but nevertheless aim for about 15 plank jacks in 30 seconds.

Raise your fitness game with this 10-move HIIT workout plan

8. Standing cable row

Stand facing the cable machine, about two feet away. Position the cable at chest height. Grab cable handle with your right hand. Bend your left knee and raise your left leg in front of you. Bend right elbow and pull your hand to the side of your chest. Straight arm again, keeping left foot in the air. Reverse side on next set.

9. Weighted single leg dead lifts

Grab a light barbell in both hands and stand with your weight over your right leg, arms straight in front of you. Hinge forward at the waist, raising your left leg behind you while lowering the barbell to the floor. In one strong motion, return to standing (focus on keeping your back straight). Switch legs and repeat.

10. V-hold

Sit on the floor, legs straight in front of you, arms at your sides. Shift your weight back as you raise both legs off the floor, contracting your abs until your body form the shape of a V. Stretch arms out in front of you. Hold for 30 seconds.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY CULTURE

The commissary wants you to make these 10 game day recipes

We love the commissary for so many things: their low, low prices, the friendly baggers who maintain an excellent poker face when you can’t find your car, the guarantee that if you’re wearing something nice you’ll run into no one and the day you have on sweatpants while your kids are losing their shit, you’ll see everyone you know. Ah, the commissary.

And now, here are 10 more reasons to love this perk. They have game day recipes.


Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

1. Cheesy jalapeno turkey sliders

Cheese. Jalepeno. Turkey. What could possibly go wrong? These little bite sized beasts are small enough to eat with your hands and just large enough that they’ll offset (some of) the beers.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

2. Gouda turkey jalapeno poppers

In case your stomach wasn’t already on fire from the sliders, the gouda poppers promise to be a “smoky, tasty twist on typical poppers while using lower fat options.” Save the calories for the nachos.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

3. Slow cooker carnitas

Set it and forget it with this easy recipe that will surely impress your guests as much as a Mahomes comeback. Cook on low for seven hours or high for four, these lovely three pounds of meat are a gift that will keep on giving throughout the night.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

4. Pico de Gallo

If you’re feeling extra fancy, skip the store bought salsa and make your own. Since tortilla chips will almost definitely be on sale this weekend, give them the love they deserve with this easy to whip up dish.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

5. Chicken enchilada casserole

We love a good casserole. It says “I tried and I love you, but I just didn’t really have time to roll individual enchiladas.” This is a classic with enough spice to keep it entertaining but mild enough that even the whiny nephew who always seems to be there, will eat it.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

6. Chile chicken nachos

These bad boys are the real MVP. They take about 20 minutes to make and the glory you’ll receive will last a lifetime. You’re welcome.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

7. Caprese salad on a stick

Tomatos, mozzarella, basil. These look fancy but they are something your 2nd grader could put together (from experience). The nice pop of color adds a little balance and nutrition to all of the cheese things you’re going to have.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

8. Navy Chief’s bean peach salsa

No matter what branch you served in, this salsa is something you can get behind. With a sweetness from the peach but the spice from the jalapeños, you can eat this with as a dip, a topping on a steak or in your bed with a spoon like it’s ice cream. Like the baggers, we’re not here to judge.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

9. Make a MyPlate of nachos

We’re not sure about the name, but this is the healthier version of “real nachos.” With ground turkey, greek yogurt and whole grain tortilla chips, it’s sort of like the real thing. Sort of.

Raise your fitness game with this 10-move HIIT workout plan

www.commissaries.com

10. Chunky chicken chili

What game would be complete without chili? Put it on your hot dogs if you like the meat sweats or eat it topped with cheese and Fritos and sour cream. You can’t go wrong with chili and this is a winner.

MIGHTY SPORTS

The top 10 stadium foods from around the NFL

If there’s one thing that can bring football fans across all the different teams together, it’s food. Food is not only the centerpiece to any successful football party (not just for the Super Bowl, but especially for the Super Bowl), it’s central to both tailgates and to the stadium experience.

So your hometown football team needs to put some thought into what it offers fans – especially when it’s time to eat some feelings after a loss.


Raise your fitness game with this 10-move HIIT workout plan
DO YOU HEAR ME??

A few teams have really brought their best into concessions for the 2018 season. Criticize the team’s gameplay all you want (and we will), but you have to admit that some teams are trying to give their fans a really great Sunday experience.

Raise your fitness game with this 10-move HIIT workout plan

Get ready to throw your friend through a table.

10. The fried PB&J on a stick — Buffalo

Bills fans can get a taste of county fairs all season long with fried PBJ, funnel cakes, corn dogs, and apple pie logs — all available at Buffalo’s New Era Field. Bills fans have plenty of bad feelings to bury under a fried mouthful of these.

Raise your fitness game with this 10-move HIIT workout plan

It looks like a light taco meal — but it’s Cheetos.

9. Battle Red Tacos — Houston

Leave it to Houston to get Flamin’ Hot Cheetos-encrusted chicken fingers jammed into a taco trio and smothered in plenty of Sriracha mayo. As if the way the Texans are playing isn’t enough to give you heartburn.

Raise your fitness game with this 10-move HIIT workout plan

Giardiniera is that vegetable matter all over the hot dog. Don’t worry, you can brush it off.

8. The Pit Bull — Washington

The Redskins really brought the magic for the 2018-2019 season menu. Not only does the team’s food make this list twice, I actually had to rework the list because Washington had so many great things. Now, it’s not that I don’t love the idea of Fireball Cotton Candy or a Maryland Crab Grilled Cheese, but this monstrosity is one of the best-looking stadium hot dogs I’ve ever seen. The Pit Bull is a foot-long beef hot dog with horseradish mustard sauce and hot Italian giardiniera.

Raise your fitness game with this 10-move HIIT workout plan

It could only be more California if it was produced by Aaron Spelling.

7. TsUNAmi Burger — Los Angeles 

Chargers fans at StubHub Center have the option of ordering Levy Restaurants’ seared tuna “burger” with Applewood bacon, tomatoes, avocado, and lemon aioli on a sesame Brioche bun.

Raise your fitness game with this 10-move HIIT workout plan

The Superfans would appreciate any pork product called “belly.”

6. Pork Belly Tacos — Chicago

The Bears brought braised pork belly with daikon and Asian-style carrot slaw, grilled scallions, and Sriracha pepper sauce this year. I guess they didn’t expect the Bears to play so well and wanted to make sure people still had a reason to come to Soldier Field.

Raise your fitness game with this 10-move HIIT workout plan

We’re slightly disappointed Rice-A-Roni didn’t make the menu. I THOUGHT IT WAS YOUR TREAT, SF.

5. Dungeness Crab Pretzel — San Francisco 

Dungeness isn’t how it’s prepared, it’s a west coast variety of crab. This sandwich features knuckle and claw meat mixed with garlic aioli, dijon, and chives on a buttered, toasted pretzel baguette. Now that you know what 49ers fans are eating, try to figure out why they’re cheering.

Raise your fitness game with this 10-move HIIT workout plan

It’s enough for three people from DC, two people from Maryland, or one from Virginia.

4. DMV Super Burrito — Washington 

Redskins fans can ponder why they allowed Kirk Cousins to leave as they chow down on three pounds of beef, chicken, and half-smoke rolled with Spanish rice, lettuce, tomato, avocado, and black beans in a flour tortilla. YOU LIKE THAT.

Raise your fitness game with this 10-move HIIT workout plan

This is a sandwich arms race.

3. Kingdom Inferno Chicken Sandwich — Kansas City

When it starts to get cold at Arrowhead Stadium, you can warm up your insides and colon with breaded chicken tenders, Carolina Reaper pepper mayo, pepper jack cheese, sliced jalapeños, and Buffalo sauce on a brioche bun.

Raise your fitness game with this 10-move HIIT workout plan

They should have never retired the Horse Collar.

2. Brat In A Blanket — Green Bay

This is pretty much Wisconsin summed up into a bratwurst. A brat wrapped in melted cheese curds and topped with beer mustard in a pretzel bun. Do the Packers know their fans or what.

Raise your fitness game with this 10-move HIIT workout plan

This might explain the Cardinals 2018 season.

1. Gridiron Burger Challenge — Arizona

Weighing in a seven pounds and coming with a price tag, the Arizona Cardinals either forgot you were there to watch a football game or they’re trying to distract you from the way they’re playing it. Either way, the Cards’ Gridiron Challenge Burger includes five 1/3 pound burger patties, five all-beef hot dogs, five bratwursts, 20 slices of American cheese, eight slices of bacon, eight chicken tenders, 12 ounces of fries, lettuce, pickles, and tanker sauce, all on a 10-inch bun.

If you finish the whole thing in under an hour, you earn yourself a Cardinals jersey and a photo on the scoreboard. Someone’s gonna do it — might as well be you.

MIGHTY SPORTS

Why Bill Belichick doesn’t wear NFL ‘Salute to Service’ gear

It’s safe to say that no one would describe the NFL’s third most-winningest coach as a fashion maven. During most Patriots games, head coach Bill Belichick can be seen on the sidelines, wearing some version of a Patriots sweatshirt. Over the course of the man’s 18-year career as the Patriots’ HMFIC, he’s committed more fashion penalties than anyone ever seen on television.

The one thing you don’t see him in is the NFL’s annual November Salute to Service swag. The reason is simple, and if you know anything about the Pats’ head coach, it’s undeniably Belichick.


After five Super Bowl wins and an NFL-leading .628 winning percentage, it’s all come down to this: Why doesn’t Bill Belichick ever wear the NFL’s Salute to Service sweatshirts? This season, he actually answered the question for reporters. The first Sunday in November 2018 passed, and while every sideline in the country was adorned with olive green hoodies, one person was conspicuously still in his trademark, regular Patriots gear.

Raise your fitness game with this 10-move HIIT workout plan

Green Bay Packers coach Mike McCarthy sports the NFL’s 2018 “Salute to Service” hoodie vs. the Patriots on Sunday, Nov. 4, 2018.

“Honestly, I don’t think what sweatshirt I wear is that important,” he told reporters during a Monday press conference. “What’s important to me is what your actions are, what you do, so I try to make those count.”

Belichick’s father was Steve Belichick, a World War II veteran and longtime coaching staff member at the United States Naval Academy in Annapolis. Having spent much of his life in and around Naval officers and midshipmen, it’s probably safe to say the younger Belichick developed an appreciation for the U.S. Armed Forces.

As a matter of fact, it was his time spent at the Naval Academy as a youth that developed his proven approach to football.

Raise your fitness game with this 10-move HIIT workout plan

“Depending on the weather and so forth, I just wear the same thing for every game,” Belichick told reporters on Nov. 5, 2018.

In an interview with Nantucket Magazine, the coach described how the football program at Annapolis led to his direction of the New England Patriots.

“When I look back on it, one of the things I learned at Annapolis, when I grew up around the Navy football teams in the early sixties — Joe Bellino, Roger Staubach, Coach Wayne Hardin, and some of the great teams they had — I didn’t know any differently. I just assumed that’s what football was. Guys were very disciplined. They worked very hard. They did extra things. They were always on time, alert, ready to go, team-oriented, unselfish. I thought that’s the way it all was. I wasn’t aware of it at the time, but I can see how that molded me.”
Raise your fitness game with this 10-move HIIT workout plan

Beli-chic.

The Patriots’ coach is also well-known for his references to military history when discussing football strategy and on-field, in-game tactics with players and subordinate coaches. Military history and discipline is instilled in everyone in the Patriots organization, starting with the man at the top. Everyone has to go learn their military history, sources in the organization told the Wall Street Journal.

Bill Belichick isn’t about making empty gestures to the military, he and the New England Patriots live the idea behind ‘Salute to Service’ every day. So, when Bill Belichick’s cut-sleeves Patriots hoodie isn’t green during November, cut the guy some slack.

MIGHTY SPORTS

The most amazing charity work done by NFL players

It’s a well-known and well-reported fact that an NFL athlete makes a pretty penny… billions of them, to be precise. People train their whole lives for a shot at the big time. Sometimes, when they get there, they’re barely 22 years old or younger. Sometimes, they fall hard. But other times, they their sudden fortune into good fortune for those around them.


That’s especially true of sports personalities. Big-ticket players enter a city’s franchise team and become entrenched in the city’s culture, even though they may not hail from that city originally. The people embrace them and, when times get rough, these players turn around and offer assistance and comfort to those in need.

JJ Watt, Houston Texans

JJ Watt, a Wisconsin native who played with the Badgers in his college years, is kind of an intense guy in everything he does. This helps the Texans defensively on the field and it helps Texans in general off the field.

The defensive player raised some million for Hurricane Harvey relief efforts across Texas, a sizable chunk of the cost of rebuilding. The JJ Watt Foundation has raised millions to fund after-school athletics in the state and Watt personally intervenes to take care of burdened Texas families – like those of the Santa Fe High School shooting victims.

Raise your fitness game with this 10-move HIIT workout plan

Carson Wentz, Philadelphia Eagles

Wentz was raised in North Dakota and played football for ND State but the Eagles quarterback can often be found elsewhere. With other Eagles players, he helped raise half a million dollars to build a sports complex in ravaged areas of Haiti and his Audience Of One Foundation operates a food truck that can be seen on the streets of Philadelphia, handing out food to those in need. In true food truck fashion, the truck’s name is “Thy Kingdom Crumb.”

When he’s not building in the developing world or handing out food, he’s running a series of summer camps to give youth in urban areas a true outdoor experience.

Raise your fitness game with this 10-move HIIT workout plan

Brandon Marshall, Denver Broncos

Brandon Marshall, a Las Vegas native who attended UNLV, was one of many NFL players who took a knee during the national anthem protests. But rather than just make a statement for the cameras, Marshall decided to take action off the field as well. After he took his first knee on Sept. 8, 2016, Marshall met with Denver police chief Robert White to facilitate dialogue between urban communities and the Denver police.

Raise your fitness game with this 10-move HIIT workout plan

Michael Thomas and The First Step, founded by community philanthropist, Scott Van Duzer, a focuses on making genuine, lasting connections between kids and local law enforcement.

Michael Thomas, New York Giants

Whenever a list of the NFL’s most charitable players is written, Giants safety Michael Thomas has to make the list. Though he doesn’t necessarily operate his own foundation, he is a prolific volunteer in the Florida area and beyond (until 2018, he was with the Miami Dolphins).

The Houston native assisted in raising money to help the victims of Hurricane Harvey, he helps young kinds interact with community leaders and local law enforcement through a program called “First Step,” he’s an active Big Brother and a volunteer for Food for the Hungry.

“The best thing you can give to these kids in these communities is time,” he told Points of Light, “show that you actually care.”

Raise your fitness game with this 10-move HIIT workout plan

That’s the NFL’s all-time passing yardage leader.

Drew Brees, New Orleans Saints

Drew Brees, an Austin, Texas native who played for Purdue in Indiana and was originally drafted by the San Diego Chargers, has forgotten none of those places. And he certainly hasn’t forgotten about New Orleans… or anywhere else, for that matter. He founded the Dream Brees Foundation in 2003 to support cancer victims, in memory of his wife’s aunt, who died of cancer. Brees and his organization have raised million to support those programs.

He donates millions to hurricane victims, including those affected by Hurricanes Harvey, Sandy, and of course, Katrina. He also helps fund the Purdue football team and, through Operation Kids, helped rebuild and restore youth athletic programs, parks, and playgrounds, and neighborhood revitalization programs throughout New Orleans. He even routinely visits deployed US troops on tour with the USO.

Raise your fitness game with this 10-move HIIT workout plan

Eli Manning, New York Giants

Eli is definitely elite among generous athletes. He was named to Forbes 2012 Most Generous Athletes list for a sizable donation to his alma mater’s, University of Mississippi, sports program, named one of the the top philanthropists under age 40 in 2015, and even funds an operational clinic for children at the University of Mississippi Medical Center. The Walter Payton Man of the Year Award Co-Winner also matched donations for Hackensack University Medical Center’s “Tackle Childhood Cancer” initiative, which ended up raising .5 million.

Raise your fitness game with this 10-move HIIT workout plan

Richard Sherman, San Francisco 49ers

Sherman, the Stanford-educated cornerback, founded Blanket Coverage – The Richard Sherman Family Foundation, an organization dedicated to channeling its resources to “ensure that as many children as possible are provided with proper school supplies and adequate clothing.”

He doesn’t stop at clothing. He also works with Microsoft to bring surface computer labs to underfunded high schools in places like his native Compton, Calif. and has affected more than 10,000 students in Los Angeles alone.

MIGHTY SPORTS

7 running workouts for weight loss

If you call yourself a runner, you probably don’t think of it as a weight loss regimen. It’s a hobby, a passion, a social circle, the exercise that feels good, but not the thing that you need to keep the weight off. This is for a variety of reasons — prime among them because so many runners find a comfortable pace and stick there. This isn’t a recipe for a fitness regiment that’s going to push your body to shed excess fat, or even prevent you from bringing some new love handles with you on your run.

The truth is, while jogging is a great way to maintain fitness and improve health metrics like blood pressure, a moderate steady-state workout isn’t going to do it if your goal is to drop some digits. What you need are short, hard bursts of cardio activity that shock your system into overdrive, followed by a brief recovery, repeated again and again. Known as HIIT (high-intensity interval training), this Tabata-type of workout will yield the biggest bang for your buck, according to exercise scientists.


But you can’t just launch into this sort of running workout if you’re not currently a runner or you risk injury. So if you’re new to running, take four or five weeks to gradually work your way up to a solid base (running three or more times a week, for 3 or more miles at a time). Once you’ve reached this starting point, consider trying one of the 7 workouts below. These 20-minutes sessions are split into super-short, ultra-intense bouts of running, followed by recovery intervals. Get after it!

Raise your fitness game with this 10-move HIIT workout plan

(Photo by Jenny Hill)

1. The fartlek

Yes, this is an actual thing in running vocab: Short bursts of fast running interspersed between easy jogging. The beauty of fartleks (fun fact: the term means “speed play” in Swedish) is that you can make up your own. For instance, during a 20-minute run around the neighborhood, decide that you will mad-sprint between every third and fourth lamppost, then easy-jog for three more. The intentionally imprecise nature of these runs adds an element of child-at-play that makes time fly by.

2. Quarters

A classic workout for collegiate track runners, this session has you running a quarter-mile as fast as you can, followed by a recovery time of equal length. So if you run .25 miles in, say, two minutes (an 8-minute-per-mile pace), you’ll take two minutes to walk/rest before going again. If there’s a track nearby, .25 miles = 400 meters = one full lap. Otherwise, you can you a GPS watch or guesstimate the distance at your local park or running route.

3. Downward ladder

Beware! This workout is sneaky-hard: You’ll start out running one mile at a medium pace (fast enough you can’t really converse, but easy enough you can spit out a few words). Jog for two minutes, then drop the pace to hard (heavy breathing, too hard to talk) for half a mile. Jog one minute, then give it everything you’ve got (wheezing, purple-faced, the whole shebang) for .25 miles. Repeat sequence.

Raise your fitness game with this 10-move HIIT workout plan

(Photo by Arek Adeoye)

4. One-for-one

Similar to a fartlek, this workout mixes up hard and easy paces, but rather than using landmarks to dictate the workout, you’ll use your watch. Run as hard as you can for one minute. Walk or jog a minute. Repeat 10 times.

5. Drop downs

Find a stretch of road and use a tree or other landmark to mark your starting spot. Start your watch and jog for 30 seconds. Mark the spot on the road where you finish. Jog back to the start. Perform 10 reps running from point A to B, with the goal of running each one faster than the one before. Jog back to the start after each. Note: Don’t go balls-to-the-wall on the first rep or you will never be able to improve your time. Your goal is to get faster and faster, making your final rep the hardest/fastest.

Raise your fitness game with this 10-move HIIT workout plan

(Photo by Spencer Dahl)

6. Steady-state explosions

If you’re new to running or sprinting seems to bring on the injuries, try this approach. Head out for a 20-minute moderate-paced run. Every 5 minutes, stop and do 60 seconds of one of the following: Jumping jacks, pushups, fast lunges, squat jumps. In this case, you’re using running as a fat-burner, while introducing explosive movements to up the calorie burn for weight loss.

7. Hill repeats

The beauty of hills is that they work more muscles than running at zero incline and raise your heart rate up without requiring additional pavement pounding, so they are (marginally) gentler on your body. For this workout, find a steep-ish hill that you can sprint up for 10 seconds. Dash to the top (or for 10 seconds if the hill is longer); jog to the bottom. Repeat 10 times. Next, cover the same distance up the hill, but take bounding leaps (swing your arms for momentum) rather than short, tight steps. Jog back down. Do 10 reps.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY SPORTS

11 winners and losers from the first round of the 2019 NFL draft

The first round of the 2019 NFL draft is in the books.

After 32 picks, teams across the league have begun building out their rosters with new talent, with some organizations faring better than others.

While it’s too early to know just how every team’s selections will play out, a few clear winners and losers have already emerged after April 25, 2019’s first round.

There’s still plenty of picks to go, but these are the winners and losers of the draft after the first round.


Winner: Kyler Murray

Kyler Murray is undoubtedly one of the biggest winners of the first day of the NFL draft.

Despite his small stature compared to quarterbacks historically taken in the first round, and a flurry of late rumors that Arizona might balk at the last minute, Murray was selected by the Cardinals with the first overall pick to become the face of the franchise moving forward. New head coach Kliff Kingsbury thinks he has the player he needs to build a competitive offense around; now they have to get to work.

Kyler Murray on being drafted by Cardinals: That’s where I wanted to go play

www.youtube.com

Loser: Josh Rosen

We all knew it was likely coming, but the Cardinals’ selection of Kyler Murray made it official — Josh Rosen is almost certainly on his way out of Arizona.

It’s a disappointing exit for the young prospect, and Rosen could still develop into a great player. But for now, the Cardinals have decided to take the team in a different direction.

Winner: Clemson Tigers

Three members of the Clemson Tigers’ dominant defensive line — Clelin Ferrell, Christian Wilkins, and Dexter Lawrence — were selected in the first 17 picks of the first round of the draft.

Any college players on the rise at Clemson are surely thrilled with their future prospects after such an amazing Thursday night for the university.

Loser: New York Giants

The Giants drafted Duke quarterback Daniel Jones with the sixth overall pick on Thursday night. The move was immediately criticized by fans, talking heads, and analysts alike, with almost everyone in agreement that New York reached for their pick.

Compounding the frustration of fans was Kentucky’s elite edge rusher Josh Allen was unexpectedly available at their pick. He was projected as the third or fourth player on many draft boards.

Allen could have made an immediate impact defensively for a team that has already said it was looking to win now and was sticking with Eli Manning as its quarterback for the 2019 season. Instead, they reached for a quarterback that could have been around for its second pick of the first round.

Winner: Jacksonville Jaguars

The ultimate beneficiaries of the Giants’ decision to reach for Jones with the sixth pick were the Jacksonville Jaguars, who were able to scoop up Josh Allen with the seventh pick of the night without hesitation.

The best teams are able to let the draft come to them, and the Jaguars made the right move as the board played out.

Winner: Washington Redskins

Another team that did a great job of letting the draft come to them was the Washington Redskins.

Washington didn’t panic when Jones came off the board early to the Giants. While some teams in need of a quarterback might have attempted to trade up in the draft, the Redskins stood pat at No. 15, and their top guy, Dwayne Haskins, was still on the board.

Raise your fitness game with this 10-move HIIT workout plan

Ohio State quarterback Dwayne Haskins.

Later in the draft, Washington got aggressive at the perfect moment, trading their second-round picks from this draft and the 2020 draft in exchange for the Indianapolis Colts’ 26th pick, which the team used to select Mississippi State edge rusher Montez Sweat.

Sweat has exceptionally high upside, with teams likely passing on him due to concerns about a heart condition that came up at the combine, but some reports from draft day claimed it was a misdiagnosis. Regardless, Washington got themselves two high values in the first round, one by waiting, and one by jumping into action at the right time.

Winner: Seattle Seahawks

Seattle was another team that mindfully waited for the draft to play out and took the position most beneficial to them.

The Seahawks traded back twice in the first round, first with the Packers, then with the Giants, turning the four picks into a whopping nine selections. Further, they still held on to a late first round pick, which Seattle used to select TCU defensive end L.J. Collier.

Collier was apparently high on the Seahawks’ board entering the night, but the biggest benefit the team has is those extra selections. With Russell Wilson getting a record contract at quarterback, young, affordable players are essential to the Seahawks plan to build around him. The two moves back the team made will go a long way in rebuilding their depth.

Loser: Oakland Raiders

Jon Gruden and the Oakland Raiders entered the first round of the 2019 NFL draft ready to make a bang, with three picks and plenty of holes to fill. Instead, Raider Nation left with something of a whimper.

Raise your fitness game with this 10-move HIIT workout plan

Jon Gruden and the Oakland Raiders had a lot of firepower heading into the first round of the draft, but used it questionably.

(U.S. Air Force photo by Louis Briscese)

Dealing away Khalil Mack and Amari Cooper, Gruden had three first-round selections. At No. 4, the Raiders picked Clelin Ferrell — a solid player but rated lower than Josh Allen on many boards. The with their two choices in the 20s, the Raiders nabbed running back Josh Jacobs and safety Jonathan Abram. Both are one of the best players at their position in the draft, and both fill a need for the Raiders, but neither are the type of billboard-topping, jersey-selling superstars many expected.

The Raiders didn’t have an awful first round, it was just fine, but just fine was somewhat below expectations after all Oakland did to put itself in the position.

Winner: Atlanta Falcons

The Atlanta Falcons took offensive linemen Chris Lindstrom out of Boston College and Kaleb McGary out of Washington. While beefing up the offensive line isn’t the most exciting way to spend two first-round draft picks, they immediately boost a weak point that was key to derailing the Falcons season in 2018.

After the Falcons’ Thursday night selections, no man in Atlanta is happier than Matt Ryan.

Loser: Running backs and wide receivers

This year was a rough one for standout running backs and wide receivers hoping to get selected in the first round. All told, just one running back (Josh Jacobs) and two wide receivers (Marquise Brown and N’Keal Harry) were taken on Thursday night, and none were in the first 23 picks.

With plenty of talent still available, there’s a good chance a run of receivers are taken through rounds two and three on Friday night, but the first round was undoubtedly disappointing for skill position players.

Winner: Iowa tight ends

Iowa tight ends were flying off the board.

T.J. Hockenson was taken eighth overall by the Detroit Lions — the highest a tight end has been selected since Vernon Davis in 2006. Then, 12 picks later, Hockenson’s teammate Noah Fant was taken by the Denver Broncos with the 20th pick of the first round.

Skill position players may have had a tough Thursday night, but for the Iowa Hawkeyes, the night was proof that no school in the country produces better tight ends.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

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MIGHTY SPORTS

How this soldier pushed himself to the max to make fitness team

Sgt. 1st Class Carlos Zayas wiped the sweat off his brow as he glared at the box on the floor in front of him. Listening to the loud music that echoed throughout the gym, Zayas took a deep breath as he anticipated his next set of exercises.

During a typical high-intensity workout, Zayas would be surrounded by other fitness enthusiasts, but not today. Alone at the Army Warrior Fitness Center, Zayas had one thing motivating him — the clock.

“Training by yourself is OK — you need it sometimes,” he said. “However, you always want somebody right next to you to try to beat you in a workout and give you that extra push.”


With a loud beep, the gym’s timer went off launching the former detentions noncommissioned officer into a fury of movements. For the next 20 to 25 minutes, Zayas would complete a series of box jumps, pushups, rows, wall-ball shots, and kipping pullups.

This was his first of three workouts that day.

High-intensity training started as a way to get back into shape and later evolved into a means to compete, he said. As a member of the Army Warrior Fitness Team, Zayas is determined to represent himself and the Army at high-level competitions, all while encouraging others to join the service he admires.

Raise your fitness game with this 10-move HIIT workout plan

Sgt. 1st Class Carlos Zayas is determined to represent himself and the Army at high-level competitions, all while encouraging others to join the service he admires.

(Photo by Zachary Welch)

Finding his path

Born and raised in Puerto Rico, Zayas was the first in his family to join the military. During the early years of his career, Zayas served as an 88H cargo specialist, but later re-classed to become a 31E internment/resettlement specialist.

Zayas married shortly after joining the military and his family grew, he said. At the same time, the family lifestyle took over. Zayas started to put on excess weight through poor eating habits and an ineffective fitness routine.

“I was back and forth between being in and out of shape,” he said. “I was on the border of getting kicked out of the Army.”

In 2011, Zayas deployed to Afghanistan and saw this as an opportunity to reset. He quickly locked down his diet, engaged in a rigorous fitness routine, and got back into shape.

Zayas returned home to Fort Bliss, Texas, with a healthier mindset and desire to help others. Upon his arrival, Zayas’ wife announced that she was pregnant with the couple’s second child. With a newborn on the way, he did what was necessary to balance his work, family, and fitness schedules.

Shortly after the birth of his second daughter, Zayas and his wife joined a CrossFit gym to help her get back into shape, he said. This was his first introduction to CrossFit.

“I was hooked,” he said. “But, the workout wasn’t much. I would go for one hour like everybody, and then I would work out again [later on].”

Raise your fitness game with this 10-move HIIT workout plan

Sgt. 1st Class Carlos Zayas is determined to represent himself and the Army at high-level competitions, all while encouraging others to join the service he admires.

(Photo by Zachary Welch)

Competition

Zayas continued to dedicate much of his free time to his fitness routine, all while helping other soldiers with their PT performance, he said. The family eventually moved on to their next assignment at Fort Leavenworth, Kansas. Zayas was quick to find a local CrossFit gym.

“I met two guys over there that were really competitive,” he said. “I started training with them. That’s what got me into the [competitive scene]. It gave me a purpose.”

Determined to break into the competitive-fitness circuit, Zayas allocated what little free time he had toward his diet and workouts. As a detentions NCO, Zayas was responsible for many of the inmates at the U.S. Disciplinary Barracks on Leavenworth.

The USDB is a maximum-security facility for male service members convicted of crimes under the Uniform Code of Military Justice.

“I would work eight- to 12-hour shifts, to include physical training, and NCO [tasks],” he said. “It was stressful. You have to deal with different personalities and expected the worst.”

Fitness quickly became an outlet for Zayas to relieve stress, he said. During the worst of days, he would return home, change his clothes, and immediately go into his garage gym to unwind.

“I don’t like lifting angry,” he said. “Once I started training, I forgot what I was mad about.”

All of the long days and nights paid off, making him a better soldier, NCO, and competitive athlete.

For instance, Zayas put on three ranks in five years, and continuously was recognized for his exemplary PT performance. He served as the post-partum PT coordinator for his unit and helped soldiers get back into shape after childbirth. Lastly, Zayas went on to compete in several individual and team competitions throughout Kansas and Missouri.

More importantly, Zayas was selected to join the Army Warrior Fitness Program and PCS to Fort Knox, he added.

Raise your fitness game with this 10-move HIIT workout plan

Sgt. 1st Class Carlos Zayas and other members of the U.S. Army Warrior Fitness Team attended the 2019 CrossFit Games to support their teammates, Capt. Chandler Smith and Lt. Col. Anthony Kurz, participating in the event. During their visit, the team engaged with the fitness community to share the Army’s story. In the photo, from left to right: Capt. Deanna Clegg, Capt. Kaci Clark, Capt. Allison Brager, 1st Sgt. Glenn Grabs, Capt. Ashley Shepard, Command Sgt. Major. Jan Vermeulen, Capt. Rachel Schreiber, Staff Sgt. Neil French, Spc. Jacob Pfaff, Staff Sgt. Gabriele Burgholzer.

(Photo by Devon L. Suits)

Army Warrior Fitness Program

The Army Warrior Fitness Program is an Army Recruiting Command engagement and outreach initiative. Through this initiative, the Army has an opportunity to connect the soldier community to the “fittest people in the American population,” said Master Sgt. Glenn Grabs, first sergeant of the Outreach and Recruiting Company.

“The Warrior Fitness Team started in the fall of 2018,” Grabs said. “The decision was made to organize a competitive team that could display the strength of the American soldier to the public.”

In February 2019, Zayas and 14 others were selected for the program. The team is a combination of strongman and woman competitors and functional fitness athletes who can participate in a wide range of competitions.

In general, functional fitness focuses on the body’s ability to do basic fundamental movements, such as squatting, bending, moving, jumping, and lifting, Grabs said.

“That’s the great thing about functional fitness,” he said. “These soldiers have the skills to compete at a high level. They can use some [fitness] components to pursue powerlifting, obstacle course races, and other competitions.”

Thus far, the feedback the team has received has been “overwhelmingly positive,” Grabs said.

During many of the competitions, former and current soldiers have asked how they can support the program. Several athletes have also commented on the team’s professional demeanor and overall humble attitude.

Moving forward, Zayas is determined to make the CrossFit Games, a national-level competition showcasing the most elite functional-fitness athletes from around the world, he said. Capt. Chandler Smith and Lt. Col. Anthony Kurz, members of the Warrior Fitness Team, recently represented the Army at the 2019 CrossFit Games.

“I think every athlete would like to get there,” Zayas said. “We are looking to go to the CrossFit Games as a team. I think we have a pretty good shot.

“I am grateful for the opportunity,” Zayas said about joining the functional fitness team. “I never saw it coming. I am grateful to my leadership, which allowed me to participate. We are building something new in the Army [and] it’s going to be here for a long time.”

This article originally appeared on United States Army. Follow @USArmy on Twitter.

MIGHTY SPORTS

Soothe sore muscles with these 7 foam-rolling moves

You stretch, you warm-up, you ice, you even take Epsom-salt baths (OK, just that one time). But if you really want to take care of your sore muscles, in addition to all that you should learn about the benefits of foam rolling. The foam roller is a small device that can provide relief from existing muscle soreness when you get in the habit of using it to put pressure on your muscles. There’s no better way to help prevent future pain after, say, a particularly serious kettlebell workout.

Foam rolling is what exercise experts refer to as “self-myofascial release,” a fancy way of saying that you use your own body weight to apply pressure to muscle tissues (fascia), thereby releasing tension. The benefits of foam rolling are twofold: First, it helps muscles relax so there is less tension on tendons and bones in your body. Second, it increases your mobility and range of motion, thereby lowering your risk of straining a muscle when you do something like lunge for a soccer ball or your son’s runaway tricycle.


Designed to imitate the experience of getting a massage, the foam roller has been shown to decrease the dreaded delayed onset muscle soreness (DOMS) that occurs after a hard workout. But to reap the benefits, you have to know which moves to do — and how to do them right.

Start with the 7 moves here. In each case, use light to medium pressure (contrary to popular opinion harder is not better and can damage muscle tissue). Do each exercise for 90 seconds and be careful to place the roller under muscle, not bone or joints, for safety.

1. Back roll

Start by placing the foam roller on the ground, then lying on top of it (center it so that one end protrudes from either side of your back). Place it in the middle area of your back. Bend your knees and keep your feet flat on the floor. Push through your feet and slowly straighten your legs, allow your lower back to drifting over the top of the roller until it reaches your hips. Bend knees and roll back in the other direction until the roller reaches just below your shoulders. If the pressure is too intense, prop yourself up on your elbows to relieve some of the weight.

Raise your fitness game with this 10-move HIIT workout plan

(Julia Hembree Smith)

2. Glutes roll

This move helps loosen tight butt muscles, which can pull on already-tight hamstrings, leading to injury. Start on the floor, resting your right butt cheek on the roller. Bend knees and keep feet planted on the floor (you will have to twist them to the right side). Using your right hand or elbow for support, rock back and forth slowly on your right side, adjusting the angle of your hips from straight to sideways to bring the roller in contact with the entire glute surface. Switch to the left side and repeat.

3. Calf relaxer

Sit on the floor, legs out in front. Rest your right lower leg on the inside edge of the foam roller so that the end clears contact with your left leg. Bend your left knee, and place hands out the sides and slightly behind your butt. Press through the floor with hands and your left foot to elevate your body so that it is hovering over the floor. Bend and straighten your left leg, allowing the roller to move up and down your right calf. Adjust the pressure by shifting more or less weight from your hands to your calf. Go straight back and forth for 10 rolls, then angle your leg inward so that the roller massages your inner calf. Open your hips outward and repeat so that it works on the outside of your calf. Repeat on the opposite side.

4. Hamstring relaxer

Following the instructions from the calf roll, sit with the inside edge of the foam roller under your right hamstring (upper leg). Bend left knee and place hands out to the side and slightly behind your butt. Raise your body and gently rock so that the foam roller rotates beneath your right hamstring. Use more or less weight on your hands depending on how deep you prefer the pressure. Switch sides and repeat.

Raise your fitness game with this 10-move HIIT workout plan

Two women use foam rollers to massage their leg muscles after a running event.

5. Quad massager

Lie on your stomach with your right leg straight and left leg bent and out to the side. Situate the roller so that it is beneath your right thigh. Propping yourself up on your elbows and using your left foot for leverage, raise your body from the floor and rock forward and back, applying pressure to the roller as it massages your quad muscle.

5. Foot roll

Lay the roller flat on the floor near a wall. Facing the wall, stand on the roller in bare feet, placing hands against the wall for support. Depending on your arch flexibility and foot sensitivity, this position alone may be enough to feel a release in your arch and foot muscles. For a deeper massage, slowly and roll back onto your heels, then forward onto your toes, maintaining control of the roller (the movement will be quite small).

7. Side stretch

Lie on the right side, resting the roller beneath your armpit. Stretch your right arm out above your head, and place your bent left arm on the floor in front of you for support. Using your feet to push your body forward, allow your torso to slowly roll over the foam roller until it reaches the bottom of your rib cage. Slowly roll back in the other direction. Switch sides and repeat.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY SPORTS

Why these environmentally-friendly treadmills are important for airmen

In 2019, the 786th Airlift Wing Force Support Squadron purchased six environmentally-friendly treadmills for use in the north and southside fitness centers.

These treadmills don’t require energy to function and as an individual runs on the treadmill, the machine actually transmits energy back into the power grid.

The utility of these six treadmills has made Master Sgt. Joseph McTaggart, noncommissioned officer in charge of Ramstein Air Base Southside Fitness Center, a candidate in the 2020 U.S. Air Forces in Europe’s Spark Tank competition.

“We just wanted to solve some energy problems (on Ramstein AB), especially at the Northside Fitness Center,” McTaggert said.


The Northside Fitness Center was constructed in 1952. The gym has two large open areas — the main one, which is now used to hold the majority of gym equipment, was once a basketball court. Apart from lighting, the basketball court required no energy costs. Today, much of the gym equipment found on the retired court requires an immense amount of power. In 1952, the fitness demands of today couldn’t be foreseen and it’s evident the Northside Fitness Center wasn’t designed for this magnitude of energy consumption.

Raise your fitness game with this 10-move HIIT workout plan

The control panel on one of the new environmentally friendly treadmills featured at the north and southside fitness centers tracks the energy the user generates which is transferred back into the power grid. These treadmills are a part of a vision led by Master Sgt. Joseph McTaggart, noncommissioned officer in charge of Ramstein Air Base Southside Fitness Center, who plans to make both fitness centers more environmentally friendly.

(U.S. Air Force photo by Senior Airman Kristof J. Rixmann)

“Think about the amount of money we’re spending on our electric bill,” McTaggart said. “We’re at a point where everyone wants to be more energy efficient. This solution hits both points and it’s really a win-win situation for us. We believe, in our experience, this would benefit the U.S. Air Force, in general — this is a no-brainer. We’re producing electricity.”

McTaggart went on to explain these treadmills provide more utility than saving the Air Force money. He said it’s more than that.

“On top of that, the main thing big leadership is excited about is saving money,” McTaggart said. “Let’s talk about the young guys, though — let’s talk about the airmen and why it’s important for them. This is better than running on a traditional treadmill. The way the treadmill is designed, running on it is easier on your knees and your joints. Additionally, because you’re generating the power for the treadmill, the resistance is also greater than a traditional treadmill so you’re actually burning 30%. So, why is this important to airmen? You have a treadmill that is more effective with injury prevention that also allows airmen to perform better on their fitness assessments.”

Raise your fitness game with this 10-move HIIT workout plan

(Photo by gina lin)

So, what is the Spark Tank and how can intelligent minds with creative solutions for the U.S. Air Force get involved?

Spark Tank is an annual competition in which airmen pitch innovative ideas to top Air Force leadership and a panel of industry experts at the Air Force Association’s Air Warfare Symposium. The Spark Tank competitors are active-duty, Air Force Reserve, Air National Guard airmen and Air Force civilians.

Each year, thousands of attendees watch the innovation pitches to senior leaders. To support Spark Tank, AFWERX launched a crowd-sourcing platform called IdeaScale which allows airmen to share ideas, critique submissions and upvote the most promising solutions. The airmen with the most game changing and upvoted ideas then compete at the culminating event, Spark Tank.

The competition is designed to encourage entrepreneurship, retain innovators and speed adoption of emerging technologies, especially those developed by airmen that bring game changing impact to our force.

This article originally appeared on United States Air Force. Follow @ASAF on Twitter.

MIGHTY SPORTS

USAA has a special lounge at every Super Bowl for the military

The Super Bowl is known for a lot of things, but giving out free access isn’t one of them. For military members, veterans, and their families, the experience might be a little different. USAA, as a financial institution, isn’t just a major partner of the NFL — they’re integral to the league’s Salute to Service every November, and USAA is determined to give its members a chance to take part.


For those who have never been to the NFL’s biggest game, part of the experience is literally The NFL Experience. For days prior to Super Bowl Sunday, the league puts on a huge, open forum featuring player appearances, giveaways, games, food, and fun, along with a chance to kick a field goal, throw a touchdown pass, run the 40-meter dash (or the entire combine), and even play as an actual player through virtual reality.

Even if you don’t have tickets to the Big Game, the NFL experience is only , half that for USAA members. Best of all, military service members get a little something extra from their experience – all for free.

USAA has its own little corner of the NFL Experience called the Salute to Service Lounge, and it’s open to anyone with a Department of Defense or Veterans Affairs identification card. In this special room, attendees can sit, relax, enjoy free snacks and drinks.

Oh, and they get to listen to current and former NFL players talk about their time on the gridiron, answer any and all questions from their military fans, and even pose for photos, sign autographs, and shake hands — all at no cost. They all just want to do the most for the U.S. Military and its NFL fans, and they show it all year long, not just during Salute to Service Month.

Almost all the players who came to visit USAA’s Salute to Service Lounge also teamed up with USAA and other partners to donate tickets to the big game to a service member or their family.

Raise your fitness game with this 10-move HIIT workout plan

NFL legend Roger Staubach (left) chats with WATM’s own August Dannehl

The 2019 Salute to Service Lounge saw NFL legend and Naval Academy graduate Roger Staubach come by and spend time with fans. Current Falcons Coach Dan Quinn and Atlanta Falcons Guard Ben Garland stopped by the lounge to talk about highlighting the military community and what it’s like to host a Super Bowl without being part of it.

Quinn and USAA teamed up to get tickets to the big game for the family of Marine Corps Pvt. 1st Class Zachary R. Boland, who died in 2016 during training at Parris Island. Garland, a former player for the Air Force Falcons, was this year’s Salute to Service Winner.

Raise your fitness game with this 10-move HIIT workout plan

Colorado Air National Guardsman and Atlanta Falcons Guard, Ben Garland.

Also visiting the USAA Salute to Service lounge this year (who also visited USAA’s Super Bowl LII Salute to Service Lounge in Minneapolis in 2018) was the Arizona Cardinals’ future Hall of Famer Larry Fitzgerald. This year, Fitzgerald honored fellow Cardinal Pat Tillman during the NFL’s “My Cause, My Cleats” Campaign, which benefited the Tillman Foundation. He has a very close connection to the military, as he comes from a military family and wanted something to reflect his family’s service as well as Tillman’s.

Raise your fitness game with this 10-move HIIT workout plan

Kirk Cousins answers some fans’ questions at the USAA Salute to Service Lounge

Other visitors to the lounge were Minnesota Vikings quarterback Kirk Cousins, Kansas City Chiefs tight end Travis Kelce, Carolina Panthers running back Christian McCaffrey, Denver Broncos quarterback Case Keenum, and former Cleveland Browns offensive tackle Joe Thomas.

These NFL players and the many, many others like them are regular faces at USAA’s annual Super Bowl Salute to Service Lounge. They spend all season honoring military members past and present but make it a big point to show their military fans how much they’re appreciated.

MIGHTY SPORTS

Green Beret tests electric dirt bike

The CAB Motorworks’ Eagle electric bike was designed to maintain efficiency while reducing noise and pollution. Designed to move over any terrain, these bikes come standard with an inverted 8-inch front fork and tuned 9.5-inch rear downhill inspired suspension. The Eagle has the highest power to weight motor on the market but is still able to reach speeds of 50 mph with the use of proprietary cooling techniques. The bike also has over 160 ft-lbs of torque which boosts acceleration. With its state-of-the-art battery technology, the Eagle can go about 100 miles with no pedaling when ridden conservatively at about 20 mph on flat ground. An integrated active braking system, DOT motorcycle wheels and tires, and a comprehensive heat control system are just a few of the other features you will find on the Eagle electric bike.


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Mike Glover of FieldCraft Survival put the CAB Motorworks’ Eagle electric bike through the paces in some of Southern California’s hilly terrain. Utilizing trails meant for jeeps and trucks, Glover set out with nothing but a bug out bag and some water. Without even using the pedals, Glover immediately noticed the bike’s ample speed and acceleration. After 45 minutes of hard riding, he put the bike in front of the thermals to see if it displayed an increased thermal signature. Most of the bike showed up as cold compared to the environment, with the hottest spots on the bike being the front brake rotors and the rear hub motor. After about 20 minutes of hard riding, Glover took the bike onto a more aggressive trail with no issues.

In the end, Glover walked away impressed with its capabilities. From the torque to the low noise signature, and handling steep and aggressive terrain with ease, this bike crosses off a lot of boxes from recreation to survival purposes.

This article originally appeared on Recoilweb. Follow @RecoilMag on Twitter.

MIGHTY SPORTS

5 great stretches for your back, shoulders, hips, and core

You may recall a middle school P.E. instructor preaching the benefits of stretching while you and your tween buddies were busy giggling at his nuthuggers, but now that your days of spry flexibility have ground to halt, it’s not so funny anymore, is it? Guys with kids need to take stretching seriously.

Nobody takes stretching more seriously than Chris Frankel, the head of training and education for home fitness system TRX. A speed, strength, and agility coach for 30 years and a soon-to-be Doctor of Exercise Physiology, Frankel has been reversing musculoskeletal stress on his body ever since he became a father 12 years ago at the age of 42. “At the end of the day, being able to be an engaged father means you’re able to move comfortably without pain,” he says.

The list of benefits from stretching include improved posture, mood, circulation, testosterone levels (so, your sex drive), cortisol levels (your ability to manage stress), and bowel movements. Any of that sound good to you? Good, now read on …


A parent’s major stress areas

“Shoulders, arms, core, and hips probably take most of that work of lifting and carrying,” Frankel says about the bundle of joy that’s slowly taking years off your bones and joints. “Nine times out of 10 it comes down to being able to manage your back and take care of your core and your spine.”

“At the end of the day, being able to be an engaged father means you’re able to move comfortably without pain.”

Newborns and younger babies — the ones you’re constantly cradling, cuddling, hunching over, and holding at odd angles while praying they don’t wake up and start screaming again — put persistent stress on your shoulders, arms, and spine. Toddlers — the ones whose favorite game is “Pick me up! Now put me down! Now pick me up!” — shift that stress more toward your hips and core.

Raise your fitness game with this 10-move HIIT workout plan

(Photo by Kamil S)

Think of your body as a coil that’s slowly curling forward all day, because the kid is almost always in front of you (unless, you know, you’re carrying them right). The means the muscles in the front of your body are constantly contracting, so the following stretches will counteract that.

Core and spine stretches

The core and spine stretches are the most important for maintaining good posture. Frankel recommends “the 2 great moves” every parent should practice: the cobra, and the cat and camel pose.

Raise your fitness game with this 10-move HIIT workout plan

1. Cobra

  • Lie down face first with legs together and palms facing down beneath your shoulders
  • Keeping thighs and the top of your feet on the ground, arch your back without pressing with the hands
  • Keep your elbows in, chin up, and shoulders low and back as if to shoot a beam from your chest to the ceiling
  • Use your hands to press further back but only as far as is comfortable
  • Breath slowly for 5 to 20 breaths before slowly lowering back to the floor
Raise your fitness game with this 10-move HIIT workout plan

2. Cat and camel

  • Get on your hands and knees.
  • Curve your back like Quasimodo (or a camel) and hold for 3 seconds.
  • Then arch your back (like a cat?) and hold for 3 seconds.
  • Repeat 5 times.

Hip flexor stretches

Opening your hips can alleviate lower back pain, which is a self-fulfilling prophecy. When your lower back hurts, you lift your kid wrong to compensate, and lifting your kid wrong creates more back pain. Open hips also make you better in the sack, so that’s twice the motivation.

Raise your fitness game with this 10-move HIIT workout plan

3. The half kneel

  • Kneel upright with one knee and one foot on the ground as if you’re listening to Coach Nuthugger’s epic halftime speech and place hands on hips.
  • Create 2 90-degree angles: between your hip and the elevated knee, and between the foot on the ground and its ankle.
  • Gently rock your hips back and forth (a.k.a. air sex) for a moment to feel where the stretch will happen
  • Flex your ass and abs at the same time to get a slight posterior pelvic tilt (a.k.a. forward thrust) You should feel the stretch in the anterior thigh, near the magic zone
  • Switch legs and repeat.
Raise your fitness game with this 10-move HIIT workout plan

4. Frog stretch

  • Get on your knees and elbows.
  • Gradually spread knees out wider than your hips with toes facing out.
  • Lower by pushing your pelvis toward the ground while simultaneously (A) spreading your feet wider than your knees and (B) pulling your hips back.
  • Make sure nobody is videotaping, because you look ridiculous.

Shoulders, chest, and arms stretch

To release tension or pain in the shoulders, chest, and arms, and to improve posture, all you need is a doorway.

Raise your fitness game with this 10-move HIIT workout plan

5. The doorway stretch

  • Stand in a doorway.
  • Stretch arms straight out in a Vitruvian Man pose, place hands on the outside of the door frame, and lean in.
  • Take 5 to 8 deep breaths and stretch a little farther with every exhale.
  • Relax your chest and shoulders.
  • Adjust your arms up and down the frame and shift your position forward and backward in the frame to target different areas of the muscles.

Key stretching rules

Frankel starts every morning with 10 to 12 minutes of these stretches to undo whatever damage was done the night before and get the juices flowing. “Ideally you’d like to stretch 2 or 3 times during the day for short bursts, but especially right when you get up in the morning,” he says.

  • Relax. “The trick is to take it nice and easy,” Frankel says. “A lot of times, men and women, especially men, try to turn a stretch into a strengthening exercise.”
  • Breath deeply and extend all stretches during exhales.
  • Stay hydrated. Drink a glass of water before and after bed every night to instill the habit.

Now that you’ve got a routine to get all those front muscles stretched out, you should probably deal with stage 2 of the Kid Carrying Fitness regime: your back. All that contracting in the front means the your back muscles have to lengthen, so they don’t need stretching — they need strengthening. As for how you go about that, you could ask the head of education and training at TRX, but his answer seems predictable.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.