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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 – Push-Up/Crunch Superset

• Do 10 reps each of the following variations of pushups and crunches:

-Regular pushups
-Regular crunches
-Wide pushups
-Reverse crunch
-Tricep pushups
-Bicycle crunches (10 each side)

Afternoon – Leg Challenge

• Complete 10 reps of the following exercises:
-Squats
-Lunges (10 each side)
-Sumo Squats – wide stance, toes pointed outward
-Step-Back Lunges (10 each side) – step back and use front leg hamstrings to pull yourself up
-Narrow Squats – feet less than shoulder width apart
-Curtsy Lunges (10 each side) – pretend you’re a princess bowing to your Knight! Tuck one leg behind the other and lunge on front leg

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

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