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[Music]
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if you're training to run an rfi test a
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whole or half marathon or any running
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based activity here is a good basic
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warm-up anyone can do to safely prepare
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to train before
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starting with dynamic stretching we want
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to roll through these moves about 10
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minutes before the run starts
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we want to activate the lower leg area
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with some leg pumps trotting back and
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forward
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next moving into a hip stretch the twist
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this move starting in a push-up position
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bring one leg up and rest the foot in
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line with the opposite hand twisting
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around and reaching to the sky this move
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will open up the hips and groin area
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while stretching out the muscles making
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up the core chest and upper and middle
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back
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leg swings are a great dynamic activator
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for the hip flexors maintaining balance
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swing your legs back and forth aiming to
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get height on either side and get the
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same number on each side
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torso twists allow for us to warm up the
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core
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helps with mobilizing the spine and
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aiding and flexibility
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your feet will be just outside hip width
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apart twisting your torso from one side
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to another moving through the trunk
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extending the stretch rotating at the
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ankle to reach a deeper twist
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[Music]
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side bends are also great for loosening
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the muscles surrounding the spine
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keeping relaxed bend your trunk to the
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side reaching your fingers as far down
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the leg as you can
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[Applause]
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[Music]
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next we're going to hit some arm swings
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here to activate your upper body and
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increase flexibility
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with your arms moving in opposite
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directions bring them up and down
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[Music]
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finally we're going to hit some jump
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squats these are great explosive and a
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great way to add some power-based
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activation to the main muscles you'll
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use in this workout
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again rolling through these for about 10
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minutes before your run starts and have
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a great one
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[Music]
Pull up progressions
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[Music]
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for good technique and a pull-up you
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want to start off with your hand grip
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strong and just outside shoulder width
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apart on the bar palms facing away from
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you
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locking those feet together and engaging
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the core relax your shoulders down and
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back away from your ears this is our
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neutral body position our aim is to
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maintain this throughout the move to
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initiate your pull up breathing out as
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you do keeping a controlled movement
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onto your chin lines with the bar
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release down slowly finishing with
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extended arms at the bottom
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if you find it hard to perform the full
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pull up the first regression step
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involves a band as an assistant force
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pulling you up wrapping the band from
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the bar to under one knee hand script
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wide in the same position bracing
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yourself in the neutral strong position
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first to then initiate your pull up
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you can use bands of various strength
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the thicker the band the easier it will
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feel
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if you can't access a band find a step
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or box jump up to the bar and hold at
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the top slowly release your body down
01:02
maintaining that strong core and relaxed
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shoulders
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here we are targeting those same muscles
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we would use for a full pull up
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repeat until enough strength is built to
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perform before pull up being aware this
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can take a series of consistent efforts
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over multiple weeks
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[Music]
Push up progressions
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[Music]
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if you're struggling to perform a full
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push-up on your toes here is a few
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regressions anyone can do to build up a
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little bit of strength
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step one is to find a seat bench or step
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set yourself up with hands just outside
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shoulder width apart and slowly lower
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your body down and up ensuring your core
00:24
is locked on and the spine is neutral
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focusing on perfecting your technique
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first rather than doing heaps of reps to
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start off with
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to make this move a little bit easier
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find a platform that is higher off the
00:36
ground and slowly get lower towards the
00:38
ground as you get stronger
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keeping your weight centered through
00:41
your palms ensure you're maintaining a
00:43
straight line from your head to your
00:45
heel
00:46
[Music]
01:03
you
Weightlifting basics
Weighted squats
Barbell bent over row
Deadlifts
Dumbbell bent over row
Over head press
Mobility
Hip mobility
Ankle mobility
Shoulder mobility
Home workouts
Training Guidelines: The following are a number of conditioning sessions that vary in length and intensity provided by the NZ Navy Fleet Gymnasium, for personnel working remotely or unable to get to the gym.
Ensure that a good warm-up is conducted prior to your workout, keep your fluids up and listen to your body. Adjust any exercise prescription to your own ability and enjoy the session.
Home workout challenge: Burpee challenge
Luke, one of our Physical Training Instructors, has got a Home Workout Challenge to get the blood pumping.
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Kia Ora team, and welcome to our next home workout challenge.
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My name is Luke, I'm a physical training instructor for the Royal New Zealand Air Force.
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We're currently in a slice of my little bubble here which I've called a home gym,
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which is really just an open space, which is all you need do this challenge as well.
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The challenge is simple as 30 seconds of continuous burpees, followed
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by 30 seconds of rest completed three to five times.
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With our burpees you can choose one of two variations. You can either do a standard burpee or a chest
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to ground burpee. I'll give you a quick demonstration of those two variations.
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For our standard burpee, all you have to do is squatting down,
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hands to ground, drive the legs all the way out, back in, coming up to standing,
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jumping and clapping over the head. For our chest to ground burpee, very similar
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you know, come down, squatting down, hands to the ground, chest touches the ground, back
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to standing, jump and clap overhead.
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Remember it's going to be 30 seconds of work followed by 30 seconds of rest and you're doing three to five rounds.
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I'm going do this first round with you and then the rest is up to you. Here we go, starting
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in three two one and go
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And... time there.
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There, you have it, seen this, today's challenge, so grab the kit, grab an isolation buddy, give it a crack, let us
01:55
know how you went in the comments below, and remember stay safe, be kind and keep active.
Home workout challenge: High burps
Our Physical Training Instructors (PTI) have got your back with another Home Workout Challenge to get the heart rate going.
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Hey ladies and gentlemen - Me again, Nathaniel from the New Zealand Army Physical Training Core
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here to give you another challenge. Once again this one
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is real simple, however if you want a good sweat up just
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do it a little bit faster. Okay, our workout for today is
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10 high knees, followed by 5 burpees.
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Okay, just wait for a demo
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Okay when we get to the high knees, each high knee is counted when it gets off the ground.
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So that's one, that's two, that's three
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et cetera, et cetera, all the way up to 10. Our burpee
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is coming down onto our ground, hands go down, feet go out,
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keep still - tummy on the ground, then back up
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and then stand back up no jump. You want to make it a little bit easier
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and take the press-up out?
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Hands go onto the floor, feet go out,
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feet come in, and we're standing up. If you've got children joining in
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with you all you tell them to do is to go for the high
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knees as long as you do, and then put their tummy onto the floor,
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when it comes to doing the burpees. And they'll just keep up with you.
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Our proper workout, or our full workout,
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is gonna be for five rounds again.
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Once again, if you want to get a little bit more of a sweat up
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just do it as fast as you can. If you're just about getting up and out of your chair,
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do three rounds, and do it under control.
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First workout starting in three... two... one.
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Let's go.
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That's one round down team, the rest is up to you.
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Just remember with this COVID-19 thing again - Stay home, stay safe,
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Kia kaha, kia whanau.
30 minute body weight circuit for everyone
See the link below for some HITT circuit ideas you can do from anywhere:
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Kia ora kotou, ko Captain Raylene Grant taku ingoa.
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I'm a Physiotherapist in Ngāti Tūmatauenga, New Zealand Army.
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Yoga is really effective for stress management,
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and mobility as we find our way in our new normal.
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Todays challenge
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is 10 Sun Salutations.
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A series of yoga postures honouring the sun.
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I'll do the first two with us. So starting feet underneath the hips, tummy button in,
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tailbone tucked in and under, shoulders back and down.
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Nice let's go, so starting with a full breath in.
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Good. We swan dive down on our exhale breath
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folding forward from our hips, slight bend in the knees
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is fine. With our right leg we step back long,
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take a breath in, and bring that chest high.
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Other side. We step back, exhale
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into our down dog. Slight bend in the knees is fine,
00:48
as we warm up. We take a full breath in
00:51
as we come forward to plank, and we lower to the knees.
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Good, we lower down. Elbows to rib, into crocodile
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pulling shoulders blades back and down.
01:00
Lovely. We come to knees, exhale, down dog
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and preparing for our exit. So starting off
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right leg, we crouch, we step to the thumb
01:09
if it doesn't get the whole way, we give it a bit of a hand. Good.
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We step through the other side, slowing rolling
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ourselves up. Nice. Let's go round two. Full breath in
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Good. On our exhale we swan dive down
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exhale, folding from the hips bringing hands to ground.
01:25
Left leg this time. Take a step back, inhale
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lifting those chests high. Exhale we come
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back into down dog, exhale, push back.
01:35
Lovely. We take a breath in
01:37
as we come forward into plank. Dropping to the knees if we want
01:40
otherwise lowering down, elbows to ribs
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Good. This time we scoop through to baby cobra or up dog
01:46
if the back ready. Full breath in.
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Good. We come to knees tuck toes.
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Exhale, down dog preparing for our exit.
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With our left leg this time, we crouch, step
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to the thumb, same again, give it a hand if it needs.
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We step to
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slowly roll up
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hands come up
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Good. And exhale.
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Continue on for another eight rounds.
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As we navigate through our new normal, we just need to
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remember to breathe, stretch, be kind to ourselves
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and others. Nga mihi.
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12:08
Now playing
Sun Salutation (Surya
Balance mindfulness
Refuel your body, Whakamarohi I tō tinana. Finding ways to recharge can positively impact your mental health in big ways.
00:03
Kia ora tatou, I'm Captain Raylene Grant - Physio in the New Zealand Army
00:07
Yoga is great for our mental health, by calming and slowing our busy minds.
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When our mind is focussing on a yoga or balance positon
00:14
it's very hard to stress or worry concurrently.
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It's really good for bringing our mind into a more relaxed state.
00:20
Our challenge today is a balance sequence.
00:22
Starting balancing on our right leg, either toe touching
00:25
or lifted into a star pose.
00:27
We hold here we reach long, nice and strong, through the core.
00:32
We send that leg to the rear, lifting high
00:35
into our warrior three, all toes to the ground if need be.
00:39
Good. We reach long with the arms, high with the leg.
00:42
We drop those hands to the ground, standing split
00:45
lifting that leg as high as we can go.
00:48
We then scoop through, leg into a straight leg raise
00:52
lifting as high as we can with the leg
00:54
reaching long with the arms.
00:56
Lovely, let's try the other side.
00:57
Balancing on the left this time.
00:59
Toes either touching or lifting
01:01
one legged star pose, nice and strong through the core
01:04
lifting long with the arms.
01:07
Sending that leg to the rear.
01:09
Warrior three. Lifting high with that leg,
01:11
lifting long with the arms.
01:14
Drop the arms to the ground, standing split
01:17
lifting that leg high, high as we can.
01:20
Scoop through.
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Lifting high with the leg.
01:24
Straight leg raise, lifting high with the arms.
01:28
Lovely, and relax there.
01:31
You've done two rounds with us, challenge yourself for another four to six rounds.
01:35
Yoga is really great at giving our mind a reset.
01:38
Acknowledge our mental health. If we need to speak out to a mate,
01:41
or help contact for a helping hand, do so.
01:44
Ngā Mihi.
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Now playing
Behind the scenes: Exercise Joint Waka
NZ Defence Force