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KNIGHT CLUB FITNESS: 21st SW Weekly Fitness Challenge

PETERSON AIR FORCE BASE, Colo. -- The Knights of the 21st Space Wing sometimes find themselves too busy to get away from their desk throughout the day. To get the blood flowing, take a few minutes every day around 10 a.m. and at 2 p.m. to step back and regain some focus. For civilians and others not in utility uniforms, grab a mat and you can participate, too!

Morning – Ab Challenge

• Monday: 25 crunches, 10 leg raises, 20 second plank
• Tuesday: 30 crunches, 12 leg raises, 25 second plank
• Wednesday: 35 crunches, 14 leg raises, 30 second plank
• Thursday: 40 crunches, 16 leg raises, 35 second plank
• Friday: 45 crunches, 18 leg raised, 40 second plank

Afternoon – 1x3 Pushups

• Find out what your maximum amount of pushups is for one minute. Take that number and divide it by three. (Say your max is 45, then your one-third would be 15)
• Start a time for one minute and knock out the first third of your max as fast as you can. Rest for the remainder of the minute.
• Repeat two more times so you complete your whole maximum in three total minutes.


*Cut this section out of the paper and pin it up for your office to do for the week!

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