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KNIGHT CLUB FITNESS: 21st Space Wing monthly fitness challenge

PETERSON AIR FORCE BASE, Colo. -- The Knights of the 21st Space wing sometimes find themselves too busy to get away from their desks throughout the day, but who doesn’t love a good challenge? To get the blood flowing, take a few minutes throughout the day to step back and regain some focus. See who in your office sticks with this fitness challenge for the entire month!

High Intensity Interval Training: Complete each exercise for 45 seconds, rest for 15 seconds in between, and move on until all seven exercises are complete. Complete this circuit once during the first week and add an additional circuit for each following week, finishing with four times though during week four. Let’s do this!

1. Jumping jacks (45 seconds, 15 second rest)
2. Mountain climbers (45 seconds, 15 second rest)
3. Squat thrusts (45 seconds, 15 second rest)
4. High knees (45 seconds, 15 second rest)
5. Fast squats (45 seconds, 15 second rest)
6. Butt kickers (45 seconds, 15 second rest)
7. Jumping lunges (45 seconds, 15 second rest)

Remember to complete one circuit for week one and add a circuit each week.

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


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