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Navy Monday: Military Fashion Chest and Triceps Exercise 


Who doesn’t love an excellent chest and triceps exercise? All of us do, however this one’s a bit of bit totally different. It was programmed by Chris Kellum, a licensed private coach and member of the Florida Military Nationwide Guard. As a result of he must be ready for the Army Combat Fitness Test (ACFT), hitting the pecs and arms isn’t fairly sufficient. He additionally wants a rock-solid core and elite-level conditioning.

So, to be extra particular… who doesn’t love an excellent chest/triceps/abs/cardio workout? All of us do, even when the cardio isn’t precisely enjoyable. When it’s over, you’ll be glad you probably did it.

This exercise is a part of Kellum’s Hybrid Warrior coaching program for the Military Fight Health Check (ACFT). Different exercises on this sequence embody:

Featured coach: SPC Chris Kellum is a sniper group infantryman within the Florida Military Nationwide Guard. A NETA-certified private coach and member of the Bravo Sierra group, his mission is to encourage others by incorporating health and navy on his YouTube channel and documenting the method of transitioning to a warrant officer to go to flight college. All of his exercises may be discovered on his Playbook fitness app.

Tools wanted: Dumbbells (a number of pairs), landmine (with weight plate), resistance bands, barbell (elective), BOSU ball or stability ball.

 Time dedication: Round 60 minutes

 Exercise overview: Kellum’s routine is a pleasant mix of conventional power and bodybuilding exercises and difficult push-up variations for the pecs and triceps, plus a splash of core coaching and large splash of cardio on the finish.

After a warmup together with two shoulder-mobility drills and two chest strikes, the exercise is damaged down into 4 two-exercise circuits (supersets). Every of the primary two circuits pairs a urgent transfer with a push-up variant (flat bench press and hand-release push-ups in Circuit 1, incline press and yoga push-ups in Circuit 2). Circuit 3 supersets a triceps transfer (cranium crusher) with a dumbbell fly, after which Circuit 4 targets the triceps with a sphinx pushup adopted by a reverse flye to present some consideration to the higher again (which stabilizes on urgent strikes).

After some isolate core work, the routine finishes with fairly a conditioning bang: two separate mile runs, going at as quick a tempo as doable and utilizing a 1:1 work-to-rest ratio between the primary and second mile runs. Warning: Your lungs shall be burning by the top of this, however in a great way.

Chris Kellum’s ‘Hybrid Warrior’ Chest and Triceps Exercise

Warmup (12 minutes)

Circuit 1 (4 Rounds):

  • Bench Press: 10-12 reps
  • Hand-Launch Pushup:  20 reps
  • Relaxation 45-60 seconds

Circuit 2 (4 Rounds):

  • Incline Barbell Press: 10-12 reps
  • Yoga Pushup: 20 reps
  • Relaxation 45-60 seconds

Circuit 3 (3 Rounds):

  • Dumbbell Cranium Crusher: 12-15 reps
  • Dumbbell Chest Flye: 12-15 reps
  • Relaxation 45-60 seconds 

Circuit 4 (3 Rounds):

  • Sphinx Pushup: 5-10 reps
  • Band Reverse Flye:  20 reps
  • Relaxation 45-60 seconds

Chris Kellum’s ‘Hybrid Warrior’ Core Exercise

  • Hanging Leg Increase: 20 reps
  • In & Outs:  15-20 reps
  • Indirect V-Up: 15 reps per facet
  • Plank Maintain: Max time
  • Relaxation 15 seconds between workouts. 

Chris Kellum’s ‘Hybrid Warrior’ Cardio Exercise (Center Distance Pace Coaching)

Carry out this cardio protocol after the above circuits and core exercise, or in a separate session.

Warmup:

  • Ahead Leg Swing: 20 reps per leg
  • Lateral Leg Swing: 20 reps per leg
  • Groiners: 2 units, 20 reps per leg
  • Jog: 400 meters

Instructions: You’ll be doing two separate mile runs as quick as doable. Run the primary mile, relaxation the period of time it took to finish the run, then run the second mile. For instance, if it took you 7 minutes and 11 seconds to run the remainder mile, relaxation for 7 minutes and 11 seconds, then run the following mile. Your aim is to beat that point on the second mile.

  • Run 1 mile for time
  • Relaxation
  • Run 1 mile for time

Cooldown: Jog 400 meters

Train Notes

  • Bench Press: Dumbbells, kettlebells, or a Smith machine can be utilized in lieu of a barbell. Kellum recommends utilizing a weight that’s roughly 55% of your 1-rep max (1RM).
  • Hand-Launch Pushup: On the backside of every push-up, carry your fingers off the ground for a break up second along with your physique flat on the ground.
  • Incline Barbell Press: As with bench press, dumbbells, kettlebells, or a Smith machine can be utilized. Kellum recommends going barely lighter right here – 50% of your estimated 1RM.
  • Yoga Pushup: A yoga pushup is actually doing a push-up and going right into a down canine place on the prime. Maintain the down canine for 1-2 counts, then decrease again to a push-up place and repeat.
  • Dumbbell Cranium Crusher: Use a impartial grip (palms dealing with one another) and maintain your higher arms perpendicular with the ground all through. Go previous 90 levels on the elbows on the backside of the rep.
  • Dumbbell Chest Flye: Hold your elbows barely bent and your higher arms angled barely ahead (indirectly out to the edges).
  • Sphinx Pushup: Begin in a typical push-up place along with your fingers in entrance of your shoulders (indirectly beneath) on the ground. Protecting your elbows pointed behind you, bend your arms to decrease down right into a forearm plank. Then, contract your triceps to increase your arms and return to the push-up place.
  • Band Reverse Flye Do that train bent over on the waist, standing on the band with each toes. Hold a slight bend within the elbows all through.
  • Hanging Leg Increase: Use a pull-up bar or captain’s chair. In the event you don’t have both, doing leg raises mendacity face up on the ground along with your legs prolonged.
  • In & Outs: Lie in your again along with your arms prolonged overhead and heels just a few inches off the ground. Crunch up and bend your knees to deliver your thighs and midsection collectively over your hips.
  • Indirect V-Up: That is just like a daily V-up, solely along with your physique angled to 1 facet in order that whenever you deliver your legs and torso up, you’re emphasizing the indirect muscle groups. Do reps to each side.
  • Plank Maintain: Shoot for a 2-plus-minute maintain; for those who repeat this exercise, attempt to beat your rating the following day trip.

 

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