KNIGHT CLUB FITNESS: 21st SW Weekly Fitness Challenge

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  • 21st Space Wing Public Affairs
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!