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May Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron


Training Days - 2 to 3 Times a Week (i.e. Monday, Wednesday, Friday)

Laps - 3 (Allow for 2 minutes rest between laps)

 Duration - 30 to 60 seconds per station with 30 to 60 seconds rest
 (alter ratio of work to rest depending on ability)


           EXERCISE                                             TARGET AREA


1         Warm-Up: Light Jog (3 mins easy)           Raise Core Temperature

2         Dynamic Stretching (Full-Body)              Heat Muscles & Connective Tissues

3         Wide-Grip Press-Ups                                Pectoralis Major (Chest)

4         Jumping Jacks                                           Adductors & Abductors     
           (Inner & Outer Thigh)

5         Bent-Over Barbell Rows                           Latissimus Dorsi (Back)

6         Walking Lunges                                        Quadriceps (Thigh)

7         Barbell Curls                                             Biceps (Arm)

8         Squat Thrusts                                            Cardiovascular

9         Dumbbell Shoulder Press                          Deltoids (Shoulders)

10       Burpees                                                     Cardiovascular

11       Dips                                                           Triceps (Arm)

END OF LAP: Allow for 2 minutes rest between laps. Perform exercises below once all laps completed.

1         Ab Crunches & Lying Hip Flexion           Rectus Abdominis & Hip Flexors (Stomach)

2         Cool-Down : Steady Walk
           (3 mins easy)                                              Lower Core Temperature

Circuits you can do anywhere: home, vacation, or no gym access for the day!

Do 3 cycles. 30 second rest period between exercises and 3 minute rest period between cycles. There are 8 exercises:
1. 10 pull ups

2. 10 chin ups
3. 20 dips
4. 25 jump squats
5. 20 push-ups

6. 50 crunches
7. 10 burpees
8. 30 second jump rope

Plant vs. animal protein
The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.8 grams (g) of protein per kilogram of body weight, or about 60 g for a person who weighs 165 pounds.
Animal products such as meat, eggs, and milk are naturally high in protein, which is an essential nutrient made up of amino acids. This makes it easier for people who consume animal products to meet their daily protein needs.
The human body creates 11 amino acids but must get another nine from food. Animal products are complete proteins, meaning they contain all the amino acids. Some plant products, such as soybeans and quinoa, are also complete proteins while others are incomplete proteins.

A person following a
vegan or vegetarian diet should eat a varied diet of plant-based foods to get the required range of amino acids. This includes high-protein foods, such as tofu, tempeh, lentils, nuts, seeds, and quinoa.

If you are new to the South Carolina Air National Guard- active, full time or traditional, don’t forget we have a resource here to assist with many of your physical fitness concerns. Please feel free to reach out to me at or call me at 647-8712. Thanks so much and I look forward to hearing from you!