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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 - 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)
• If this is your second week doing 1x3’s, add one pushup to each set.
• 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.

Afternoon – Mini circuits
• Complete one minute of each exercise, one exercise each for upper body, core and lower body
o Tricep Dips
 Position your hands shoulder-width apart on a stable bench or chair with your legs extended in front of you and arms straightened
 Slowly bend your elbows to lower your body toward the floor until elbows are about 90 degrees.
 Once you reach the bottom of the movement, press into the bench and straighten your elbows and return to the starting position. That is one rep.
o Russian Twists
 Begin sitting on the floor with hips and knees bent 90 degrees.
 Hold your back straight and at about a 45 degree angle to the floor. Twist torso as far as you can to the left, and then reverse the motion and twist as far as you can to the right. That is one rep.
 For more advanced Knights, add some sort of weight such as a medicine ball, dumbbell or the dusty dictionary from the shelf.
o Bodyweight Squats
 Begin with feet slightly wider than hip-width apart, toes slightly turned out and arms at your side
 Bend knees slowly, pushing your hips back and down behind you as if you’re sitting in a chair. As you lower your body, raise your arms up and in front of you.
 Lower body until thighs are parallel to the floor. Ensure knees are over your toes and not turning inward.
 Push through your heels and return to the starting position. That is one rep.

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

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