Navy Fit Week 19

As with all exercise programs, you need to shake things up to keep you from hitting a plateau. What is a plateau? It is when your body adapts to the stress that you apply to it and stops building muscle or burning fat. We are going to change some things.

You upper body strength will be improved via dive bombers.
1) Start with your hands spread wide, feet spread wide, and your butt in the air.
2) Dive down, forward, and up.
3) Reverse the dive and end in the start position.
This may look very odd, but it really gives you a workout.

During our 10 minute run, we are going to do steady states. This is how it is going to work. You are going to run for 10 minutes. Follow this pattern.
• Walk for 2 telephone poles.
• Do a run for the next 2 poles at a pace that is slightly slower then what you have been running.
• Do the next 2 poles at a pace that is slightly faster than your normal speed.
• Do the next 2 poles at a slightly slower pace than your normal pace.
• Repeat the steps above for the next 10 minutes.

This actually designed to increase your normal running speed.

Here is your program for the next week.
• Stretch
• 5 dive bombers for the guys and 3 for the ladies.
• 7 flutter kicks for the guys and 5 for the ladies.
• The running as described above.
• End the run with about 5 minutes of walking.