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The 10 best at-home dumbbell exercises for building muscle

Lots of work and busy family schedules can be a major hindrance to getting yourself to the gym. Don’t fight it. Cancel your gym membership and buy a set of dumbbells. Bam! Your home is now all the gym you need. Really. Dumbbells are staples in all gyms for a reason. They’re versatile as hell and can build muscle fast, if you know how to use them. All you need is 30 minutes, two-to-three days a week.

Like any strength workout, you are best off performing this routine with at least one day between sessions to allow your muscles a chance to recover. Once you get the hang of the basic moves, try the advanced variation to work your body a little harder. In all cases, you want to focus on form above all else, since the correct body position maximizes the load on your muscles. In other words, you’ll get stronger and fitter doing fewer reps and simpler moves with the right form than you will doing complicated sequences incorrectly.


To get started, grab two medium-weight dumbbells, find yourself some clear floor in your living room, basement, or garage, and get ready to pump iron for the next 30 minutes. Note: Most exercises require two or three sets. You can rest as long as you need between sets, but ideally you’ll aim for around 30 seconds.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Sergio Pedemonte)

1. The dumbbell move: Standing overhead press

How to: Stand with feet shoulder-width apart, a dumbbell in each hand. Keeping your knees soft, bend elbows and lift weights to your chest, then straighten elbows and push weights skyward until your arms are straight, palms facing forward. This is your start position. Bend elbows out to the sides and lower weights to shoulder height. Straighten arms and raise weights to the ceiling again. 8 reps, 3 sets.

Make it harder: Instead of lifting weights straight up, diagonalize to a spot just forward of your head, forcing your body to engage your core and pecs for stabilization.

2. The dumbbell move: Lunges

How to: Holding a dumbbell in each hand, stand tall. Take a large step forward with your right leg, landing with a bent right knee. Lower yourself toward to floor until your right leg forms a right angle, knee over toe, and your left knee hovers above the ground. Push off your right foot and return to standing. Repeat on left side for one full rep. 10 reps, 2 sets.

Make it harder: Take these moves up two flights of stairs, stepping every-other-stair to maintain proper form.

3. The dumbbell move: Curls

How to: Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms straight by your side. Keeping elbows stationary at your side, bend arms and curl forearms in front of you until weights touch your chest. Release. 10 reps, 3 sets.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Danielle Cerullo)

Make it harder: Perform curls while standing on one leg, the other leg bent in a right angle, knee flexed in front of you. Alternate legs with sets.

4. The dumbbell move: Lying chest press

How to: Lie on the floor, knees and elbows bent, dumbbell in each hand, and hands at your chest. Press dumbbells up into the air until arms are straight and weights are above your head. Bend elbows and release. 8 reps, 3 sets.

Make it harder: Straighten your legs as you lie on the floor. Lift your heels three inches off the ground. Keep them there as you perform the exercise.

5. The dumbbell move: Squats

How to: Stand with feet shoulder-width apart, toes slightly turned out. Holding a dumbbell in each hand, bend knees and elbows as if you are about to sit down into a low chair. Stop when your thighs are parallel to the floor and your knees are over your toes. Straighten back to standing. 10 reps, two sets.

Make it harder: When you reach the lowest point of the squat, push through your heels and jump vertically in the air. Land with soft knees and lower back into a squat again.

6. The dumbbell move: Dumbbell flye

How to: Lie on your back on the floor or on a bench. Lift dumbbells directly above your chest, arms straight, palms facing each other. Inhale and open arms wide out to the sides. Exhale and squeeze your chest muscles as you lift weights back up over your chest. 8 reps, 3 sets.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Alora Griffiths)

Make it harder: Do one arm at a time. This challenges your body’s stability and engages your core and glute muscles for balance.

7. The dumbbell move: Reverse flye

How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Lower dumbbells to the floor below you, arms straight. Keeping your back flat, raise dumbbells out to the sides. Lower. 8 reps, 3 sets.

Make it harder: Perform a squat every time you raise your arms.

8. The dumbbell move: Corkscrew

How to: Interlace fingers around both dumbbells so you are holding them together with both hands. Stand with feet shoulder-width apart. Rotate your body to the right, swinging your arms to your right side. Shift weight to the left, twisting your body and raising dumbbells above your left shoulder, arms straight. Twist back to the right, lowering dumbbells down to your right hip. Perform 10 corkscrews to the left, then switch sides and perform 10 twists to the right.

Make it harder: As you twist to the left, raise your right leg off the floor so that your weight is entirely supported by your left side. Do the same as you twist to the right.

9. The dumbbell move: Row kickback

How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Keeping elbows tucked close to your sides, bend arms so weights come to your chest, then straighten them until weights are behind you. 10 reps, 2 sets.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Alora Griffiths)

Make it harder: Once arms are fully extended behind you, lift weights an extra 2-3 inches higher (using your full arm) to engage your deltoids. Release.

10. The dumbbell move: Pushup row

How to: Holding a dumbbell in each hand, get into a modified pushup position (resting on your knees, body at an incline, arms straight). Keeping your torso stable, bend your right elbow out to the side and raise the dumbbell to your chest. Return to start. Bend left elbow and raise the left dumbbell to your chest. Return to start. This completes one rep. 8 reps, 2 sets.

Make it harder: Perform move in full pushup position (legs straight, balancing on toes).

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

MIGHTY TACTICAL

New wearable authentication more than a ‘token’ gesture

The Army Futures Command, or AFC, is developing wearable identity authentication and authorization technologies that will enable soldiers to securely access network-based capabilities while operating on the move in contested, threat-based environments.

Since 2001, the Common Access Card, or CAC, has served as the de facto, government-wide standard for network and system security access control. However, CAC cards are not operationally suited for use in every environment.

Moreover, the Army lacks a standard way for soldiers at every echelon to prove their identity when operating systems, devices, and applications on Army networks.

With this in mind, AFC’s major subordinate command, the U.S. Army Combat Capabilities Development Command, or CCDC, is researching and developing authentication technologies that will provide soldiers with secure and simple ways to identify, authenticate and be authorized access to Army networks, operating systems, servers, laptops, applications, web services, radios, weapon systems, and handheld devices.


CCDC’s Command, Control, Communications, Computers, Cyber, Intelligence, Surveillance and Reconnaissance, or C5ISR, Center is designing wearable identity tokens for soldiers to use to log on to mission command systems, networks and tactical platforms. The tokens are wireless, lightweight, flexible, and rugged, and they can be inserted in a soldier’s pocket, attached to a sleeve or integrated into a wrist band like a Fitbit.

Conceptually, soldiers wearing these tokens could simply approach a system to login, be recognized by that system, which would then prompt the soldier to enter a PIN or use a biometric as a second factor, and be automatically logged out when they walk out of the system’s range.

The 10 best at-home dumbbell exercises for building muscle

The CCDC C5ISR Center is developing wearable authentication tokens that will enable soldiers at every echelon to prove their identity when operating systems, devices and applications on the Army tactical network.

(Photo by Spc. Dustin D. Biven, 22nd Mobile Public Affairs Detachment)

“The Army is driving towards a simpler and intuitive tactical network, so we’re aligning our Science and Technology resources to explore the challenges associated with this mission space, inform senior decision makers of the lessons learned and deliver capabilities that support Army Modernization and address the soldier’s needs — now and in the future,” said Brian Dempsey, Tactical Network Protection chief for the C5ISR Center’s Space and Terrestrial Communications Directorate, or STCD.

The wearable identity tokens combine the security of a public key-based credential — similar to the credential on the CAC — with cutting-edge advances in the commercial wireless payment industry and flexible hybrid electronics, explained Ogedi Okwudishu, project lead for the Tactical Identity and Access Management, or TIDAM, program.

“As part of the Army Futures Command, we’re looking to move at the speed of the information age. We want to be able to research, test, proof the concepts and integrate emerging IT capabilities from industry as they become available. There’s no point re-inventing the wheel,” Okwudishu said.

Under the current paradigm, tactical platforms would need to be retrofitted with specialized equipment in order to read new identity authentication technologies. Such deployments and retrofitting can be very costly. Wearable tokens, however, leverage already existing communication and protocol capabilities, Okwudishu pointed out.

“Soldiers should not have to take out a smartcard, insert it into a card reader and then remember to remove the card from the reader when they are done,” said Okwudishu. “Contactless identity tokens are not only easy to use, they provide a significant cost savings for the Army. You can continue to add authentication capabilities without needing to redesign, or deploy new, tactical hardware to every laptop, server, handheld device or weapon system in the field.”

The 10 best at-home dumbbell exercises for building muscle

The tokens are lightweight, flexible and rugged, and they can be inserted in a soldier’s pocket, attached to a sleeve or integrated into a wrist band like a Fitbit.

(Photo by Douglas Scott)

Since beginning the TIDAM program in 2017, the C5ISR Center has worked closely with soldiers and Program Executive Offices, or PEOs, soldier and Command, Control Communications-Tactical, or C3T, to validate, demonstrate and mature the technology.

The center’s STCD is working with Project Manager Integrated Visual Augmentation System, or IVAS, to finalize a transition agreement with PEO soldier for wearable authenticator infrastructure technologies. In the meantime, the directorate is developing a wearable authenticator software provisioner that will enable the secure placement of credentials on the wearable tokens and the ability to do this “locally” at the brigade level and below.

STCD is also working from a roadmap it jointly developed with PEO soldier to integrate the capability with various systems from PEO soldier and PEO C3T. Currently, the goal for fielding the tokens is in FY 22.

“I think this is a really great idea,” said Sgt. 1st Class David Worthington, senior enlisted advisor for the C5ISR Center. “Nobody has done anything like this yet. If done properly, it will make the authentication process a lot easier and a lot faster. More important, it provides more reciprocity at the tactical level for log-ins, so you can track what people are doing on the network.”

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

MIGHTY TRENDING

North Korea warns of ‘new path’ if US insists on sanctions

North Korean leader Kim Jong Un has warned that his country could seek a “new path” in relations with the United States “if the U.S. does not keep its promise made in front of the whole world…and insists on sanctions and pressures on our republic.”

In a New Year’s statement broadcast on Jan. 1, 2019, Kim praised his June 2018 summit with U.S. President Donald Trump in Singapore, where the leaders had “fruitful talks” and “exchanged constructive ideas.”


He also said he was ready to meet again with Trump “at any time in the future.” Kim also called on the United States to extend its halt on military exercises with South Korea.

He added that the United States “continues to break its promises and misjudges our patience by unilaterally demanding certain things and pushing ahead with sanctions and pressure.”

At the June 2018 summit, Kim and Trump agreed to a vague pledge to denuclearize the Korean Peninsula, but little progress has been made on the issue in recent months.

Kim Jong Un warns U.S. in New Year’s speech

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A meeting between U.S. Secretary of State Mike Pompeo and North Korean officials was canceled in November 2018 and has yet to be rescheduled.

On Dec. 31, 2018, South Korea’s Chosun Ilbo newspaper reported that Kim had sent Trump a “letter-like” message that was “conciliatory” in tone.

The office of South Korean President Moon Jae-in also said Kim had sent a message to Seoul expressing a desire to hold additional Korean summits in 2019 with the goal of denuclearizing the peninsula.

In 2018, Kim used his New Year’s address to open up a new diplomatic initiative with Washington and Seoul that led to three summits with Moon and the historic Singapore summit with Trump.

Kim also met three times in 2018 with Chinese President Xi Jinping.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY TRENDING

US begins troop withdrawal from Syria but vows to kill ISIS

The United States has started bringing home troops from Syria as it moves to a new phase in the campaign against the Islamic State (IS) extremist group, the White House says.

The militant’s “territorial caliphate” had been defeated, White House spokeswoman Sarah Sanders said in a statement on Dec. 19, 2018, amid media reports saying that the United States was preparing to withdraw all its troops from Syria.


“These victories over [the IS group] in Syria do not signal the end of the Global Coalition or its campaign. We have started returning United States troops home as we transition to the next phase of this campaign,” Sanders said.

Earlier, President Donald Trump tweeted the IS group had been defeated in Syria and that was his “only reason for being there.”

There are currently around 2,000 American troops in Syria, many of them special operations forces working with an alliance of Kurdish and Arab militias battling the IS group.

Most U.S. soldiers are based in northeastern Syria, where they had been helping to rid the area of IS fighters, but pockets of militants still remain.

CNN quoted a defense official as saying on Dec. 19, 2018, that the planning was for a “full” and “rapid” pullout.

And CBS said it was told that the White House ordered the Pentagon to “begin planning for an immediate withdrawal.”

The coalition has “liberated” the IS-held territory, but the campaign against the group “is not over,” Pentagon spokeswoman Dana White said.

“For force protection and operational security reasons we will not provide further details. We will continue working with our partners and allies to defeat ISIS wherever it operates,” White said in a statement, using an acronym for Islamic State.

The Russian Foreign Ministry said the decision to withdraw U.S. troops from Syria creates prospects for a political settlement of the conflict there, according to the TASS news agency.

The 10 best at-home dumbbell exercises for building muscle

Marines fire an 81mm mortar during training in support of Operation Inherent Resolve in Hajin, Syria, Aug. 4, 2018. The training is a portion of the building partner capacity mission, which aims to enhance the capabilities of Coalition partner forces fighting ISIS in northeast Syria.

(U.S. Air Force photo by Staff Sgt. Corey Hook)

Russia has repeatedly asserted that U.S. forces have no right to be in Syria because Syrian President Bashar al-Assad’s government has not approved their presence.

Republican Senator Lindsey Graham said a decision by Trump to withdraw troops from Syria at this time would be “a mistake” and a “big win” for the IS group, Assad, and its allies — Russia and Iran.

Both Moscow and Tehran have given Assad crucial support throughout the Syrian conflict, which began with a government crackdown on protesters in March 2011 and has left more than 400,000 people dead, displaced millions, and devastated many historical sites across the country.

In 2014, IS fighters seized large swaths of Syrian and Iraqi territory in a lightning offensive and proclaimed a so-called Islamic “caliphate.”

IS militants have lost virtually all the territory they once controlled in Iraq, but still carry out sporadic attacks.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY TRENDING

This is what Russia has to address to thaw relations with the US

The new U.S. national security adviser has told Russia’s U.S. ambassador that Moscow must address U.S. concerns on election meddling, the “reckless” nerve-agent attack in Britain, and the situations in Ukraine and Syria before relations can substantially improve.

A White House statement on April 19, 2018, said John Bolton, who took over from H.R. McMaster on April 9, 2018, made the remarks in a meeting with Russia’s ambassador to Washington, Anatoly Antonov.


“At the first meeting between the two in their current roles, they discussed the state of the relationships between the United States and Russia,” the statement said.

“Ambassador Bolton reiterated that it is in the interest of both the United States and Russia to have better relations, but that this will require addressing our concerns regarding Russia’s interference in the 2016 election, the reckless use of chemical weapons in the United Kingdom, and the situations in Ukraine and Syria,” it added.

Several global issues have raised tensions between Washington and Moscow despite President Donald Trump’s stated goal of improving relations between the two countries.

The U.S. intelligence community has accused Russia of a widespread cyberhacking-and-propaganda campaign aimed at influencing the 2016 presidential election vote.

The 10 best at-home dumbbell exercises for building muscle
Donald Trump campaigning for president.
(Photo by Gage Skidmore)

The United States and Europe have slapped sanctions on Russia for its 2014 annexation of Ukraine’s Crimea Peninsula and its support for separatists in eastern Ukraine.

The U.S. military has assailed Russia for its support of Syrian President Bashar al-Assad and says it holds Moscow responsible for an alleged chemical weapons attack.

Meanwhile, the United States has said it supports Britain in a dispute with Russia over the March 4, 2018 poisoning of former Russian double agent Sergei Skripal and his daughter, Yulia, in Salisbury. Britain has blamed Russia for the attack.

Moscow has denied it interfered in the U.S. election, said it had nothing to do with the Skripal poisonings, and claimed the allegations of a chemical attack in Syria are false.

The 69-year-old Bolton, a former UN ambassador, has served as a hawkish voice in Republican foreign-policy circles for decades. Among his more controversial stands, he has advocated for preemptive military strikes against North Korea and war with Iran.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY TACTICAL

Marine Corps off-the-shelf utility vehicles are getting some upgrades

The Marine Corps’ Utility Task Vehicles are undergoing several upgrades designed to improve the safety and performance of the vehicle.

Using critical feedback from Marines and taking inspiration spanning the automotive industry to desert racing, engineers and logisticians from the Light Tactical Vehicle program office at Program Executive Officer Land Systems have been working diligently to research, test, procure and implement changes to the UTV.

These changes include high clearance control arms, new run-flat tires, floorboard protection, a road march kit, a clutch improvement kit and an environmental protection cover.


“We bought the vehicle as a [commercial-off-the-shelf] solution, so it’s not going to have everything we want right from the factory,” said Jason Engstrom, lead systems engineer for the UTV at PEO Land Systems.

Since PEO Land Systems started fielding the UTV in 2017, Marines have consistently pushed the limits of their vehicles, said Engstrom, in many ways beyond what is expected or imagined with a typical off-the-shelf solution.

“Even though we’re in the operations, maintenance and sustainment phases with the vehicle, it’s such a new vehicle and we’re seeing Marines constantly push the limits of the truck,” said Engstrom. “Every day we’re seeing Marines come up with new ideas on how to use the truck.”

The 10 best at-home dumbbell exercises for building muscle

US Marines drive a Utility Task Vehicle at Fire Base Um Jorais in Iraq, July 4, 2018.

(US Marine Corps photo by Cpl. Carlos Lopez)

High Clearance Control Arms

The first of these upgrades involves installing high clearance control arms on the vehicle — a crucial component of the vehicle’s suspension system.

“With the different types of terrain Marines cover in these vehicles, we noticed the [original] control arms were frequently getting bent,” said Engstrom. “Rocks were probably the biggest hazard, and that’s primarily where the Marines were driving.”

A bent or damaged control arm can disable a vehicle, said UTV logistician Rodney Smith.

To address this issue, the team looked to industry and ultimately settled on a control arm comprised of material about twice as strong as the original control arms and that provided an extra 2.5 inches of clearance.

With this upgrade, Marines are better equipped to drive off the beaten path while minimizing their risk of damaging the control arms on their vehicles.

The 10 best at-home dumbbell exercises for building muscle

US Marines conduct Utility Task Vehicle training at Story Live Fire Complex in South Korea, June 9, 2017.

(US Marine Corps photo by Cpl. David A. Diggs)

Clutch Improvement Kit

The UTV team is also outfitting the vehicle with a clutch improvement kit. The UTV’s clutch is an important component of the vehicle’s transmission system, which is essential in making the vehicle run.

“One of the things that came right from the factory was a belt-driven [transmission] system,” said Engstrom. “Just like with the control arms, a broken belt takes the whole vehicle out of action.”

The upgraded clutch kit reconfigures the clutch system, enabling it to better engage the belt to keep it from breaking, said Engstrom.

The 10 best at-home dumbbell exercises for building muscle

Marines unload a Utility Task Vehicle from an MV-22B Osprey on Camp Lejeune, North Carolina, February 19, 2019.

(US Marine Corps photo by Lance Cpl. Camila Melendez)

Floorboard Protection

The team has also began upgrading the vehicle’s floorboard, which showed evidence of damage after a recent deployment.

“When Marines deployed the vehicles to Australia, they found that high-density sticks and branches on the ground have the potential to pop up and puncture the plastic floorboard, which is a safety hazard,” said Engstrom.

Upon receiving this feedback from Marines, the UTV team researched and tested various potential materials to use in protecting the floorboard.

“We wanted to find a solution that kept the weight down because putting too much weight in the design of the vehicle — like a reinforced floorboard — impacts the amount of cargo Marines can carry on it,” said Smith. “Every pound counts.”

The 10 best at-home dumbbell exercises for building muscle

Marines unload a Utility Task Vehicle from an MV-22B Osprey on Camp Lejeune, North Carolina, February 19, 2019.

(US Marine Corps photo by Lance Cpl. Camila Melendez)

Tires

For the UTV’s tire upgrades, the team turned to a novel source for inspiration: the Baja off-road racing industry.

“There’s a new approach to run-flat technology — called ‘Tireballs,'” said Engstrom. “Inside each tire are 16 inflatable cells, so if any one cell pops from running over a spike or nail, you’d still have 15 other cells full of air to continue driving on.”

This, said Engstrom, significantly enhances the UTV’s operational readiness for Marines, allowing them to go farther for longer in the UTV. Along with the Tireballs, the team selected an upgraded tire from BF Goodrich that is more durable than the previous, exceeding performance requirements in various environments that mimic the challenging terrains Marines face.

“The Baja racers are using these tires now while completing 1000-mile races out in the desert,” said Engstrom. “We decided it would be a good upgrade for Marines.”

The 10 best at-home dumbbell exercises for building muscle

US Marines patrol in their Utility Task Vehicle during a combat readiness evaluation, North Carolina, August 1, 2019.

(US Marine Corps photo by Cpl. Kenny Gomez)

Environmental Protection Cover

The Environmental Protection Cover, another upgrade to the UTV, provides Marines with protection from the elements while they’re out in the field.

“Have you ever been in a convertible on a hot, sunny day and put the roof up? That’s exactly what this is,” said UTV engineer Christopher Swift. “It’s necessary after being out in the field 8-12 hours a day in the hot sun, especially if it’s the only shelter available.”

The 10 best at-home dumbbell exercises for building muscle

US Marines conduct Utility Task Vehicle training at Story Live Fire Complex in South Korea, June 9, 2017.

(US Marine Corps photo by Cpl. David A. Diggs)

Road March Kit

The team started fielding the UTV’s Road March Kit — comprising turn signals, a horn, and a rearview mirror — last March. Marines from III Marine Expeditionary Force requested these features be added for safety, especially when transitioning between training areas on roads also used by civilian motorists.

The Road March Kit upgrade, along with the other vehicle upgrades, underscores the importance Marines’ user feedback is to the acquisition professionals tasked with delivering products to the warfighter.

“We try to meet customer needs within the requirement [determined by Marine Corps Combat Development and Integration],” said UTV Team Lead Lorrie Owens. “If we can meet the customers’ need to make it more reliable and durable, we will certainly do so within the realm of the requirement.”

The UTV team is taking advantage of the vehicle’s general maintenance schedule to implement the upgrades, which will be done alongside regular maintenance and services.

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

Articles

This glamour model thanks the Air Force for jump-starting her life

Ashley Salazar did a lot of stupid stuff growing up, probably no different from the stupid stuff we all did. But unlike many who made mistakes as teen, Salazar was “saved” by joining the Air Force.


The 10 best at-home dumbbell exercises for building muscle
Suddenly a Cubs fan.

“A lot of people don’t even believe I served in the military,” she says. “All they see is a pretty girl, but I was a tomboy growing up. Everyone does the kind of stupid stuff I did. When I joined, Uncle Sam became my dad in a way, making sure I stayed out of trouble. It pushed me to be more than I ever thought I could be.”

She joined the Air Force because of the September 11th attacks. She actually had a potential modeling and acting career before enlisting, since her mother was also a model. But enlisting was something Salazar felt she had to do.

The 10 best at-home dumbbell exercises for building muscle
Slicksleeves (aka Airman Basic, E-1)

“I had a modeling agent, but I was really affected by 9/11. I was seventeen years old then,” she recalls. “I had to wait a year to join. But I did as soon as I could. I talked to Marine recruiters  and I talked to Coast Guard recruiters, but the Air Force seemed to call me the most. I wanted to serve my country. We have to fight for ourselves as Americans, but we also have to fight for those who don’t have the freedoms we have.”

The Air Force got a super troop in Airman Salazar. She was an element leader in basic training and despite a few stumbles, she graduated from Radiology technical training with a Commander’s Award that hadn’t been awarded in five years. Adversity is where Salazar thrives.

The 10 best at-home dumbbell exercises for building muscle

“I first got pregnant with my daughter in radiology school. I was having very hard time as a C student. But something happened to me, where she made me go from C student to A student – from the bottom to the top of my class.” She was promoted early in a “Below the Zone” promotion and made Staff Sergeant this first time she tested for the rank.

See Also: 32 Terms Only Airmen Understand

She spent much of her career at Keesler and Scott and she did everything she could to be part of the Air Force mission. She trained into mammography, volunteered to deploy to field hospitals, and even volunteered for Security Forces augmentee duty, a job few Airmen look forward to.

“All the cops were deployed,” she says. “I was young, 18 years old, and I could go do my part. Not just for the civilians back home but for all the military members who had spouses and children. I could deploy so they don’t have to. I did have to experience things I would have rather not have seen. Everyone does.”

The 10 best at-home dumbbell exercises for building muscle
(This is not one of those things.)

Salazar was stationed at Keesler AFB in 2005, when Hurricane Katrina devastated New Orleans, Mississippi, and Alabama. As hospital personnel, she was not able to evacuate the base and spent the aftermath, using X-rays to identify bodies —and body parts. In the meantime, she lost everything in the storm. When it came time to be relocated, she opted for Scott AFB in Illinois, to be closer to her family.

She liked her hospital job, but her favorite aspect of her Air Force career was a much higher calling: Honor Guard.

The 10 best at-home dumbbell exercises for building muscle

“I did over 600 Honor Guard ceremonies between the two bases and I was flight leader while at Scott,” Salazar recalls. “Being able to give back and thank the families is the most gratifying thing I’ve ever experienced. I know someday when I pass, someone is going hand a flag to my family and it means a lot, it was and honor and it was humbling to be able to do that for people.”

Her modeling came up again after photos of her at an Air Force Christmas party wearing a red dress appeared on the Medical Group’s website. Everyone wanted to know who that woman in red was. The base photographer who took the photos begged Salazar for months to let him use her as a model. She was never really thinking of being a model.

The 10 best at-home dumbbell exercises for building muscle
Salazar was Playboy’s Miss Social of 2013

 

“To be honest, I’m 5’7″ and a little bit big around the top,” she says. “And they like women who are thin and not shapely in the fashion world. Besides, I felt old at 23 or 24 and I thought 18-year-olds were the ones who modeled, not 24 year old airmen with kids. I finally caved and we did some photos. Shortly after, I was signed with an agency and then I got my first billboard across from the St. Louis Cardinals stadium.”

The 10 best at-home dumbbell exercises for building muscle
But… what about those Cubs?

After that, she started doing regular modeling work using her military leave, while still maintaining her Air Force career. She even expanded into doing her own photography for others. Eventually, she did a volunteer charity calendar that got her into hot water.

“Being a Super Troop kinda hurt me in the end because the standards of professionalism in the Air Force are so high, if you mess up once, it’s unforgiving,” Salazar says. “It was a dress jacket with a little cleavage, nothing from the waist down, and I was just saluting. Which cost me my quarterly award. They also took an oak leaf cluster. I didn’t want to bring any discredit on myself or on anyone.”

Salazar left the Air Force in 2008, when the U.S. job market was tanking on an epic scale. People were losing their jobs, no one was hiring. As a recently divorced, recently separated airman, Ashley Salazar had to take care of her daughter and her mother. She turned to her creative work.

“I started this blog when I started photography,” she says. “I would interview people and take their photos and put them on this Tumblr page. Fast-forward five years and now we have this thing called MollMag which is now wildly popular. It’s been my baby and now I’m taking it to the next level. We have a new international edition released in South Africa which we started in 2013.”

The 10 best at-home dumbbell exercises for building muscle
Salazar is also a supporter of breast cancer research, as the disease runs in her family.

Ashley is also currently in a contest to be the model for Pink Lipstick Lingerie. For her, it could mean a huge difference in her life and for her family.

“The one thing I haven’t been able to do as a model is be a model for a lingerie company,” she says. “It’s a great opportunity to get into a catalog. A lot of these companies also use models for those funny Halloween costumes they have at stores every year. If I win this vote, they’ll fly me to New York to do these shoots for them. Once you get into the catalog industry, its much more likely for your career to take off.”

The 10 best at-home dumbbell exercises for building muscle

Through all her hard times, her experience in the Air Force has always stayed with her. It toughened her, it changed her, it prepared her for anything she might have to do in the civilian world. That experience gives her an edge, a down-to-earth, can-do mentality that keeps her from giving up where so many others might have in her position.

“I’ve been told no so many times for so many things,” she says. “Being a mom means I have a couple of stretch marks. Real women do. In the beauty world, that’s not ideal. It’s a competitive industry and it’s hard. My husband now taught me to embrace my body to accept myself my body for what it was and be happy with myself as we started to fall in love, I began to feel more comfortable and that’s when the bikini photos started to come out.”

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“They only show one perspective of beauty out there, but real women are mothers too. I wanted to see a mother in Playboy, because it affects people around the world. Women all over the world see these women and then hold themselves to that standard. And they might think ‘well, if I don’t look like that, then I’m not beautiful,’ but that’s not true.”

After the Air Force and her husband, Ashley credits her glamour model success to her fans.

“I’m lucky to have fans,” she says. “I’m grateful for every one of them. I don’t care if they follow all my work or just like my Facebook page because they think I’m hot. I’m thankful for each fan and I hope they stick around.”

To see more of Ashley Salazar’s work, visit her website.

Follow Ashley on Twitter, Instagram, and Facebook

MIGHTY MOVIES

Here’s everything we know about the ‘Breaking Bad’ sequel so far

“Breaking Bad” is getting a film sequel six years after the popular AMC show ended.

The award-winning drama series premiered in January 2008 and lasted for five seasons. The series centered on Walter White (played by Bryan Cranston), a high school chemistry teacher who turned to crystal meth-making to financially support his family after being diagnosed with stage 3 lung cancer. With a drug dealer/maker and former student named Jesse Pinkman (played by Aaron Paul), Walter became a key drug lord known as Heisenberg.

“Breaking Bad” ended in September 2013 and it was recently revealed that the hit series will have a film sequel titled “El Camino: A Breaking Bad Movie,” written and directed by show creator Vince Gilligan.

Though more information will be revealed, here’s everything we know about the upcoming “Breaking Bad” movie so far.


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Aaron Paul as Jesse Pinkman on the “Breaking Bad” series finale.

(AMC)

Aaron Paul will reprise his Emmy-winning role

Last time fans saw Jesse, he was held hostage by white supremacists who were forcing him to cook in a compound. With help from Walter, Jesse was able to escape and drive off in his black Chevrolet El Camino, which may be the inspiration for the sequel’s title.

Based on the movie’s synopsis, it’ll pick up right after the events of the series finale, with Jesse’s whereabouts still unclear.

“In the wake of his dramatic escape from captivity, Jesse must come to terms with his past in order to forge some kind of future,” the description reads.

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Charles Baker as Skinny Pete in “El Camino: A Breaking Bad Movie.”

(Netflix)

At least one other character from the original series is confirmed to return

Charles Baker will reprise his role as Skinny Pete, one of Jesse’s friends. In the teaser trailer, Skinny Pete is seen being questioned by authorities in regards to Jesse.

“I don’t know what to tell you, I only said like, 500 times already … I have no idea where he is,” he says in the trailer. “Don’t know where he’s headed either. North, south, east, west, Mexico, the moon — I don’t have a clue. But yo, even if I did, I wouldn’t tell you.”

Although Cranston’s character seemingly died on the series finale of “Breaking Bad,” fans might be holding out hope for him to return in some way. During an appearance on NBC’s “Today” show in November 2018, Cranston said he’d “love” to participate in a “Breaking Bad” movie. He also gave vague answers during an interview with “Entertainment Tonight” at the 2019 Tony Awards.

When the New York Times asked Paul about the possibility of familiar faces showing up, the actor played coy.

“All I can say, I think people will be really happy with what they see,” he said.

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Aaron Paul won three Emmys for “Breaking Bad.”

(AMC)

The movie will probably be an emotional roller coaster

After the trailer was released, Paul took to Twitter and reshared a powerful scene from the seventh episode of season three, writing: “Here’s a moment from ‘Breaking Bad’ to slowly prepare you all for what’s to come.”

The scene shows Jesse lying in a hospital bed after getting beat up by Hank. As Walter visits Jesse and offers him an opportunity to be his assistant for id=”listicle-2640184508″.5 million, Jesse swiftly turns it down because he’s frustrated by how the teacher-turned-drug-dealer has ruined his life.

“I want nothing to do with you,” Jesse says. “Ever since I met you, everything I ever cared about is gone, ruined, turned to s—, dead. Ever since I hooked up with the great Heisenberg. I have never been more alone. I have nothing! No one. Alright? And it’s all gone! Get it? No, why would you even care? As long as you get what you want, right?”

Paul also told NYT that he “couldn’t speak for a good 30, 60 seconds after reading the script for “El Camino.”

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Aaron Paul and Bryan Cranston on “Breaking Bad.”

(AMC)

It will be available to stream on Netflix on Friday, Oct. 11, 2019

People in need of a refresher on the series can watch all five seasons on Netflix. According to the NYT, the film will also air on AMC at a later date.

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

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MIGHTY CULTURE

This is why the military gives male recruits a buzz cut

In 1994, a judge ruled the first woman ever admitted to The Citadel, a Charleston, S.C.-based military academy, should not be exempt from getting the same “induction cut” given to all male recruits. For decades, U.S. military recruits have had their locks shorn in the first weeks of training, given what is otherwise known as “The Army’s Finest.”


While the Citadel’s first female cadet would not end up buzzed like her male classmates, male recruits and cadets have been going through the rite of passage since George Washington established the Continental Army. Even then, he required men serving in the American ranks wear short hair or braided up. He could also wear his hair powdered, which he would do with flour and animal fat. If he did, it would be tied in a pigtail.

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There are actually worse cuts out there, you know.

The cleanliness desired by General Washington endured through the early years of the United States. Shaving was enforced up until the Civil War, when men were allowed to sport neat, trim mustaches and beards. By then, it was apparent that the hair regs of yesteryear were gone.

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Now that’s just absurd.

The shearing of young men began in earnest during the heavy recruitment of troops in World War II. The Army’s official reason was “field sanitation” – meaning it wanted to control the spread of hair and body lice. it had the double effect of standardizing new U.S. troops, creating a singular look to remind the men that they were in the Army now – and that the Army had standards. Like most everything else in a military training environment, the haircut was a boon to individual and unit discipline.

Ever since, the services have tried at various times to recognize the evolution of popular hairstyles for American troops while trying to maintain discipline and grooming standards among them. Women, while not forced to partake in the introductory military hairstyle, have maintained clean, often short hairstyles. Their hairstyles are always expected to be just as well-kept and disciplined as their male counterparts. They still get a visit to the basic training Supercuts – the result is just not as drastic.

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He’s ready.

It doesn’t matter if they’re coming into the military as an officer or as enlisted, if they’re Guard or Reserve, if they’re going to a service academy or ROTC, all soldiers, sailors, airmen, and Marines get a solid shearing to christen their new way of life.

MIGHTY HISTORY

Pictures from the world’s forgotten Venus landers

On July 20, 1969, the United States won the space race. America had put two astronauts on the moon, secured the ultimate high ground, and put an end to decades of back and forth victories won by American and Soviet scientists. While many Americans saw the space race as a matter of national honor and prestige, many involved in the race for each nation’s government knew the truth: the space race was an extension of the Cold War in every appreciable way, and there was far more at stake than simply bragging rights.


Perhaps it’s because of this struggle for space supremacy, or what felt like the very real possibility that the Soviets might win it, that makes American audiences tend to gloss over the incredible achievements of the Soviet space program. It certainly makes sense not to celebrate the victories of your opponent, but in the grand scheme of things, many of the incredible feats put on display in both Russian and American space programs were victories for the human race, even if the politics of the day made it impossible to appreciate such a concept.

There may be no better example of this idea than the Soviet Venera program that took place between 1961 and 1984. The Soviets’ Mars efforts may have been marred in failure, but many Americans may be surprised to learn that they actually had a great deal of success in sending orbiters and even landers to Venus.
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This might be one of the toughest little space robots you’ve ever seen.

(Venera 10 courtesy of WikiMedia Commons)

Over the span of just over two decades, the Soviets managed to put thirteen probes in orbit around Venus, with ten hardened devices reaching the planet’s hell-like surface to send back scientific data and even images of the planet. Because of the Soviet practice of keeping their space-endeavors a secret until it was politically beneficial to announce them, very little was known about these missions for decades, and it seems that much of the data acquired by these landers was lost during the fall of the Soviet Union in the early 1990s, but some treasures did manage to survive. Color photos of the Venusian surface taken by Venera 13, for instance, offer us a rare glimpse of what it’s like on the surface of a world many of us may have never thought we’d get to see.

Unlike the arid and cold environment of Mars that allows for the extended use of landers and rovers, Venus’ harsh environment made the long-term survival of any equipment utterly impossible. Instead, Soviet scientists hardened their landing platforms using the best technology available to them with a singular goal: they only had to last long enough to gather some data, snap some pictures, and transmit it all back to earth. If a lander could do that before the extreme atmospheric pressures and temperatures as high as eight hundred and seventy degrees Fahrenheit destroyed it, it was deemed a success.

It took Venera 13 four months to reach the surface of Venus, but once there, it survived for only around 120 minutes. During that time, it sent back fourteen color photos, eight more in black and white, and it drilled for a few soil samples which it analyzed internally. A duplicate lander, the Venera 14, was launched five days later and also managed to reach the surface, but survived only about an hour before succumbing the extreme environment.

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Venera 13 lasted around 2 hours on the surface of Venus before the heat and pressure destroyed it.

(Roscosmos)

While other Venera landers reached Venus, no others were able to transmit back color photographs of the environment. A number of them did. however, transmit back black and white images.

The pictures we have of the surface of Venus taken by the Soviet Venera program may not offer the same sweeping panoramic views we’ve grown accustomed to seeing from NASA’s Martian efforts, but they do offer an almost uncanny glimpse into a world that, upon getting a good look, doesn’t appear as alien as we may have expected. In a strange way, seeing Venus makes it feel that much closer, and although these images were captured by the Soviet Union during an era of extreme tension and a world on the verge of conflict, from our vantage point firmly in the future, it’s hard not to appreciate the incredible accomplishment these photos truly represent.

Besides, we did end up winning the space race, after all.

MIGHTY MILSPOUSE

These are the 50 best COVID-19 memes for the week of April 13

Another week of quarantine, another round of memes. The Tiger King references are slowing down since 99% of the population has already seen it, made fun of it and determined Carol Baskin is actually THE WORST. But the rest of the problems in the world are still very much being leveraged for a little dark humor.

Hope you and your families are staying safe, washing your hands and have plenty of liquor and TP.


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1. Stop the throwbacks 

I’m sure them seeing you smiling right after your senior prom before you got to graduate with all of your friends is making them feel super supported. Whatever, we still like seeing who is clearly doing the botox and who had hair way back when.

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2. Truth bomb

Turns out there is a right way to load the dishwasher, Steve.

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3. Stimulus check 

Nothing to see here, nothing to see.

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4. Graphs

We’re okay without the anarchy but the zombies would have at least given us some sports.

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5. Make your decision now

You shouldn’t be sick of any of the local places.

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6. Natural beauty 

The mascara down to your cheeks look is the new smoky-eye.

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7. Part of your world 

Even Michael Scott knows the rules.

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8. Yesterday, all my troubles seemed so far away

The good old days.

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9. Princess Bride

Another great movie in case you haven’t finished Netflix yet.

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10. Sweet Forrest 

Life is like a box of chocolates and a dangerous one at that, especially if you share that with someone who is right next to you.

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11. The walls are closing in 

It’s about to be Thunderdome in here.

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12. What day is it? 

Best part, neither one of them have on pants. #spiritanimal

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13. Prime time 

You’d better chlorox her too!

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14. Romeo & Juliet would have been fine

Well, up until they weren’t.

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15. Snow White knows

Grumpy is spot on these days.

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16. Must be nice

There is no try. Only do or do not.

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17. Flashback

We’ll never drink a corona the same again

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18. Those coupons!

It’s all a marketing ploy to get more customers in the TP deficit.

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19. Casual Friday

Might protect your face but it’s so hard to type with those tiny little t-rex arms!

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20. Nature is healing 

This one quacked us up. You’re welcome.

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21. Desperate times

It’s like being in a carwash, for dishes.

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22. Groundhog Day

Even the super heroes are restless.

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23. Commute

Really Homer, we know you aren’t putting pants on to go downstairs.

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24. Jacked!

And feed myself pancakes in bed.

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25. Live footage

She’s gonna need a whole lotta time at the spa.

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26. What a relief

As long as they don’t sneeze, you’re good.

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27. My precious

That rocks. (See what we did there?)

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28. Double meaning

Not like you were going to get together anyhow…

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29. Scrub-a-dub

This hand sanitizer is so moisturizing, said no one ever.

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30. Largest piece of the pie

Did I always touch it this much?

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31. Even the celebrities are alone 

Hopefully he’ll use this time to write something amazing for us.

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32. Never let go Jack

It’s your time to shine and provide comfort.

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33. I only had one drink 

Wonder what skills she’ll find out she has after that beverage?

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34. Cruise ship 

Samesies. Except not at all.

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35. Zoom progression

We call this developing to our surroundings. Also, breaking.

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36. Sweet ride 

Making teachers everywhere proud of your newfound independence brought to you by day-drinking during homeschool.

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37. Can’t touch this

We know someone will eventually cave for that.

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38. Even the emojis are sick 

But do the animals have on masks too?

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39. Suntan lines

Cruise this time of year: . Mask lines: priceless

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40. Thieves oil please

Sell it all to me!

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41. Bring your own lighter

It’s much easier to judge people from a perch.

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42. Sneeze? 

Is that you, Rona?

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43. Pass the tacos

It’s hard to be in quarantine.

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44. Smocked and bows

No, we don’t know where you can buy this.

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45. The forbidden flower

Its magic is dying.

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46. Sums it up

Everything is fine!

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47. Slap your face

Too bad you can’t see your mom to ask her.

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48. YouTubers

Time to find a new goal, kids.

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49. But tickets were so cheap

Not worth the risk buddy.

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50. YESSSS

Well, at least you don’t have to search COVID-19 memes, because we have the best ones right here. Stay safe!

MIGHTY CULTURE

Here’s how a fight in space would go down

President Donald Trump is ordering the Pentagon to create the first new US military service branch in seven decades to establish “American dominance in space,” and while experts quickly knocked the idea as premature — there’s no doubt that space is a warfighting domain.

As it stands, Russia and China both have tested missiles that could bring the US to its knees by crippling its satellites.

Satellites power GPS, which powers most civilian navigation and US military equipment. Satellites also time stamp transactions at US stock exchanges. Commercial satellites also relay internet, telephone, and radio communciations. The US, without its space assets, could suffer societal collapse at the hands of its rivals before a single terrestrial battle is fought.


For this reason, experts assess that space absolutely has become a warfighting domain, and one that may soon see lasers on space ships duking it out in a war above the clouds.

How a space war would go down

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U.S. Navy ships have already knocked satellites out of the sky.
(U.S. Navy photo)

“If there was a war between a US and a China, for example, each side would likely try to take away the commanding heights of space from each other,” Peter W. Singer, a strategist at non-partisan think tank New America and the author of “Ghost Fleet: A Novel of the Next World War,” told Business Insider.

But instead of starships chasing each other in dogfights and “Star Wars” like duels in zero gravity, Singer said that most of a space fight would actually take place on plain old earth, though lasers are on the table.

The US and its adversaries would fire missiles at their adversary’s satellites powering navigation and trade, possibly from traditional land launchers or from ships at sea. The US has plans to streamline the launching of satellites, and hopes any future space attacks can be thwarted by quick, cheap launches of constellations of small satellites.

Singer pointed out that the US has observed Russian “killer or kamikaze satellites” maneuvering out in space in ways that suggest they could attack or block US satellites.

“They also might be using directed energy of some kind to either blind or damage a satellite. That directed energy might be laser, ground based or space based,” said Singer.

The real fighting is still on earth

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United State Cyber Command
(U.S. Air Force photo by Technical Sgt. Cecilio Ricardo)

But much of the fighting wouldn’t be as flashy as space-fired lasers knocking out killer satellites, instead, it would likely take place in a “cross between space and cyber” warfare, according to Singer.

US and rival cyber warriors would start “trying to go after the communication links between space and earth on the ground. They might be trying to jam or take control of the satellites,” he said.

But therein lies the problem.

Many in Congress have spoken out about the proposed Space Force, calling it premature. The Air Force, in its measured language, seems to hate the idea. Singer called it “absurd” and a “joke.” Retired NASA astronaut Mark Kelly, also a a former Navy pilot, combat veteran, and four-time space-flyer called it a “dumb idea.”

Basically, all the jobs the space force would do are already being done by the Air Force, and Navy, so making a costly new service this early into the space age could prove foolish.

“Yea space is a clear part of national security,” said Singer, “but it’s hard to imagine a better waste of time energy and budget.”

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

MIGHTY CULTURE

This Marine is manufacturing weights in the U.S.A.

Grant Broggi has been struggling right alongside many other small business owners due to the worldwide pandemic. But there’s probably one big difference: He’s a Marine.

Broggi opened The Strength Co. in 2017 after receiving his Starting Strength Coach Certification in 2016. He opened his second gym location in southern California in January 2019 and was getting ready to open his third location when COVID-19 hit the United States, forcing business closures due to quarantine mandates. “I always thought if it [a pandemic] came, it would be bad. I also knew I had a responsibility to my coaches and the members…I’ve faced harder things than this, but this is a pretty prolonged hard thing,” he explained.


Going through training within the Marine Corps definitely prepared Broggi for the pandemic. “In Marine Officer School the number one thing said is, ‘Make a decision, lieutenant!’ it might be wrong or right, but you have to make a decision,” he said. When the quarantine mandate came down, he didn’t simply close his doors and wait.

Broggi jumped into action.

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“Any hesitation and you lost speed and tempo…I had a bunch of members but only 16 squat racks. I had made squat racks in the Marine Corps, so we started cranking those out and giving them out for free to members.” Broggi’s company also adapted and started offering online strength classes to keep their members engaged. But he wanted to do more and when he couldn’t get the equipment for them, he decided to make it himself.

Broggi’s gym then began manufacturing racks for members.

“I started buying steel and went to a welder. It was always very clear to me that it had to be done. The only way now it seems is to invest more and double down…People asked me why I was manufacturing, I would just say people need to keep lifting. I think it’s important for their survival and is good for them – especially now,” Broggi said. The Strength Co.’s overall mission is to use barbell training to help people get strong for life – mentally and physically.

He credits his team for their strength as well, saying that because everyone truly follows the concept of strength for health and survival – they’ve been able to adapt and keep going in the midst of the pandemic.

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“Now more than ever, people are dealing with adversity daily in their own homes and cities. There’s unrest in American cities that just blows my mind,” he shared. With the country beginning to feel the negative mental health effects of continued quarantine and social distancing measures, Broggi sees the negative impact it’s having every day. He continued, “It can’t be underplayed on how people are feeling. They are not prepared for this… When we get deployed, it’s what we signed up for and what we trained for. People aren’t trained for this. I think people just needed leadership, they are scared. A lot of what we do is to try to bring positivity back,” Broggi said. Keeping people connected and engaged is difficult without the ability to open his gyms as the cases of COVID-19 continue to soar in California, but Broggi remains committed to finding ways to be innovative in helping people continue to train and build strength.

Sometimes Marines themselves need a little strength coaching, too. Even with the Marine Corps having one of the toughest and longest basic training around, he said he was still surprised when he took leadership of his first group of Marines in 2012.

“I got my first unit in the Marine Corps…I remember looking at them the first time thinking, ‘Are you kidding me?’ Of course, Marines are scrappy no matter what – so I started coaching them. We had less people going to med or falling out on hikes and we had a more prepared unit by the end of it. That really resonated with me, that this [building strength] is preparing you for life or an uncertain event,” he shared. When he and his unit deployed to Afghanistan, they didn’t stop training either.

They just got creative.

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“We had weights on a wooden platform, it was very hodge-podge. We hung a big whiteboard and it had every Marine’s name on it. It’s not just about being competitive, it’s the achievement and hard work that matters,” Broggi said. When he returned stateside and went into the reserves, he knew he wanted to continue teaching and helping people develop their own strength.

Fast forward to now, owning two gyms during a global pandemic. Broggi continues to think and power forward like he was trained to as a Marine. Not only is the company making squat racks, benches, deadlift mats and all American leather weightlifting belts, but now they are having ‘Made in USA’ cast iron Olympic weights being manufactured in Wisconsin.

“I think we are all cut from the same cloth in terms of the driving factor. That’s why I stayed in the reserves, it made me feel fulfilled even while launching the gyms,” Broggi said. He explained that most members of the Armed Forces seek that deep feeling of purpose and fulfilment. It’s something he hopes to bring to each of his gym members.

One workout at a time.

To learn about the Starting Strength method and The Strength Co., check out their website.

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