Basic Training for Life - Part 2, Lower Body Training for Youth - Military Fitness Blog

Sgt. Ken and Stephanie,
I am 17 years old, and I really want to get fit. I play softball and run everyday, but what else can I do? I find it hard to stay motivated. I start a workout, but I get bored of it, so I quit. I am not overweight or anything, but I want to be in good shape!

Thanks,
Kristen

Hello Kristen,
Thanks for writing to us! Our advice is to plan your workouts for the week ahead of time. You can get as specific as you want. Try to plan for three to five days of exercises during the week. Add our Hooah! fitness circuits to your weekly program. They are quick and effective!

Most Hooah! fitness circuits take anywhere from 15-30 minutes, depending on how many times you repeat the exercises. This Hooah! fitness circuit focuses on the lower body. We suggest that you pair it with a short run.

Good luck with your training, and let us know your progress!

Best Wishes,
Sgt. Ken and Stephanie

Warm Up Phase

Aerobics: Example: Running in place; Side-Straddle-Hops (Jumping Jacks); High Steps/Knees (4 minutes)
Stretching: (4 minutes)

Muscle Target Phase

Step-ups

Start: Stand behind a bench or platform that is 12-16 inches off of the ground. First, place your left foot firmly on the step.

Actions: Slowly transfer your weight to your left heel and step up onto the bench until your right knee bends at a 90-degree angle. Slowly return to the start position. Complete the necessary amount of repetitions and switch legs. Continue until your goal is reached. Note: The opposite leg will never touch the bench until the goal is reached.

Basic — 1-5 repetitions
Intermediate — 6-10 repetitions
Advanced — 11-20 repetitions

Hooah! Challenge:

Hold a medicine ball or a set of dumbbells while performing this exercise.

Lunges

Start: First, place your left leg in front and your right leg behind you with your toes pointing forward. Your upper body is upright and your shoulders are lined up over your hips. Position your arms at your sides with your hands on your hips.

Actions: Lower your body by bending both legs at the knees until your forward leg achieves 90 degrees of knee flexion. Maintain your balance in the center. Return to the starting position. Complete the necessary amount of repetitions and switch legs. Continue until your goal is reached.

Basic — 1-5 repetitions
Intermediate — 6-10 repetitions
Advanced — 11-20 repetitions

Hooah! Challenge:

Hold a medicine ball or a set of dumbbells while performing this exercise.

Squats

Start: Stand with a neutral spine, toes pointing forward, legs placed hip-width apart and arms at your sides.

Actions: Lower your body by bending both knees. While moving downward, bring your hips back as if sitting on a chair. Maintain your weight directly over the heels or mid-foot. Lower to approximately 90 degrees of knee flexion. Slowly return to the start position. Continue until your goal is reached.

Warning: Do not let your knees bend beyond your toe line.

Basic – 1-10 repetitions
Intermediate – 11-20 repetitions
Advanced – 21-40 repetitions

Hooah! Challenge:

Hold a medicine ball or a set of dumbbells while performing this exercise.

Crunches

Basic – 1-10 repetitions
Intermediate – 11-20 repetitions
Advanced – 21-40 repetitions

Hooah! Challenge:

100 repetitions!

Cool Down Phase

Stretching (4 minutes)

The REAL Hooah! Challenge:

Repeat the Muscle Target Phase!

Quick Fix – 1 full set = approximately 15 minutes
Fast and Furious – 2 full sets = approximately 18 minutes
Mother Load – 3 full sets = approximately 21 minutes

Note: The Warm-up and Cool-down phases are only performed once.

Equipment Needed: Step or bench

We have tried this program with thousands of youth all over the country in the Recruit Sustainment Program (RSP). We have seen tremendous results from all of them!

"The hard part about losing weight is getting started and figuring out what to do. With SGT Ken’s Basic Training for Life program, it tells you exactly what to do and for how long. The only thing left to do is to go out and do it. I joined the Guard, and I knew I was overweight. I contacted SGT Ken, and he sent me his Basic Training for Life workout routines and nutrition program from Operation Fit to Fight. Within the first two weeks, I lost 10 pounds and could feel that I was getting stronger. Within a month of doing his program, I could do a pull-up for the first time in my life. I have done a lot better on my APFT scores and have had nothing but success from SGT Ken’s workout routine."

PFC Mark Morgan
Arizona Army National Guard

Want more workouts for youth? Try Basic Training for Life, part 1, Upper Body Training for Youth. Part 3, Core and Cardio Training for Youth, will be coming soon!

Let us know how Basic Training for Life is working for you! Email me directly at sgtken@gxonline.com. For more health and fitness information, go to www.1-800-GO-GUARD.com/fitness. HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.