NATIONAL PHYSICAL FITNESS AND SPORTS MONTH - NAVY MWR FITNESS WEEKLY CHALLENGES - W4

 

 NATIONAL PHYSICAL FITNESS AND SPORTS MONTH

NAVY MWR FITNESS WEEKLY CHALLENGES 

Goal: The Navy MWR Fitness weekly challenges are designed to encourage the Navy community to be physically active during National Physical Fitness and Sports Month. Each challenge can be completed in one session or throughout the week based on current physical activity levels. Each challenge includes warm-up (i.e., pillar prep and movement prep) and cool-down (i.e., regeneration) recommendations. To complete the challenges, individuals can participate with or without weight/resistance. All warm-up exercises should be completed without weights. 

Disclaimer: Physical activity is not without its risks, and participation in the challenges may result in injury. As with any exercise, if at any point during the challenge you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. In addition, if you have any preexisting health conditions or physical limitations, Navy MWR recommends that you consult your physician or healthcare provider before beginning any physical activity.

Challenge Warm-ups: Each challenge has an associated warm-up (i.e., pillar prep and movement prep) that consists of exercises to warm-up the pillar. The pillar consists of the hips, torso and shoulder, and represents the foundational structure for all movement. Pillar prep primes these three areas and their corresponding muscles to prepare your body for the work ahead, helping to protect you from injury and enhance your performance potential during your training session. The movement preparation exercises lengthen, strengthen and stabilize the body. Movement prep consists of a series of active and dynamic stretches to help prepare you to move. 

Challenge Completion Tips: As you return to regular physical activity, the Navy MWR Fitness team recommends the following tips. 

Consider your current training and conditioning level, as well as environmental and external factors, in determining the appropriate training intensity after returning from periods of physical inactivity.

Take breaks. Do not sacrifice exercise form, quality over quantity or speed of completion to complete the challenge.

Perform the recommended warm-up or cool-down exercises for each challenge. Add any additional exercises to further assist you in completing the challenge.

Allow time for hydration.

Grab a partner and have fun!

 

Regeneration: After completing each challenge, a critical component is regeneration. It brings balance back to the body, helping to relieve tension and associated aches and pains while enhancing your body’s response to the training. The regeneration exercises available at https://www.navyfitness.org/fitness/physical-fitness-and-sports-month can help relieve aches, pains, inflammation, and muscle tension while improving flexibility and tissue quality. 

 

N AVY MWR FI TNE S S

Push-Pull Challenge

 

May 23-29, 2021

 

Share your photos and videos with the hashtag

#NavyFitnessPushPullChallenge

 

 

 

 

The Push-Pull Challenge is a multi-day event consisting of two separate workouts, each with its own prescribed movements and number of repetitions. Providing warm-up recommendations and designed with upper and lower push-pull movement patterns coupled with energy system development, the Push-Pull Challenge is a well-rounded and all-inclusive battery of exercises that will test the physical fitness levels of all who participate!

  1. Perform all exercises listed below in order once, completing all repetitions at each movement before proceeding to the next.
  2. Execute as many sets as needed to complete the total number of repetitions/time/distance prescribed for each movement.

 

Warm-Up Exercises

Exercise

Reps/Distance/Time

90/90 Stretch with Arm Sweep

6 reps per side

Plank with Alternating Arm Lift

6 reps per arm

Glute Bridge 2 Up, 1 Down

6 reps per leg

Leg Cradle

6 reps per leg

Reverse Lunge with Reach

6 reps per leg

Knee Hug in Place

6 reps per leg

Leg Cradle in Place

6 reps per leg

2-Inch Runs

5 seconds

Cardio (e.g., walk, jog)

5-10 minutes

 

Push-Pull Challenge Exercises #1

Exercise

Reps/Time

Suggested Equipment

Cardio (e.g., run, jog, walk)

10 minutes

N/A

Pull-Up

50 reps

N/A

Reverse Lunge with Rotation

25 per leg

N/A

Push-Up

50 reps

N/A

Romanian Deadlift

50 reps

Barbell, Dumbbell, Sandbag, Kettlebell

Cardio (e.g., run, jog, walk)

10 minutes

N/A

 

Push-Pull Challenge Exercises #2

Exercise

Reps/Distance

Suggested Equipment

Resisted Walk

400 yds/m

Sandbag, Dumbbell, Kettlebell

Bent-Over Row

50 reps

Barbell, Dumbbell, Sandbag, Kettlebell

Deadlift

50 reps

Barbell, Dumbbell, Sandbag, Kettlebell

Bench Press

50 reps

Barbell, Dumbbell, Sandbag, Kettlebell

Lateral Squat

25 per leg

Barbell, Dumbbell, Sandbag, Kettlebell

Resisted Walk

400 yds/m

Sandbag, Dumbbell, Kettlebell