Workout Tips

Uniform Strength: Security Force Workout

Get in tip-top shape with these workout routines from three members of our uniformed security forces.

Uniform Strength: Security Force Workout
Duration 3 days
Exercises 24
Equipment Yes

 

Those charged with the safety of our homes, borders and freedoms don'’t have the luxury of taking anything lightly. Now, more than ever, the gravity of the task demands discipline, dedication and, above all, vigilance. Both nationwide and overseas, the world has become a more dangerous place. And as the race goes to the swift and the battle to the strong, it makes sense that the men and women who take up arms for our protection increasingly look the part.

If you think keeping to your routine is challenging, try sneaking in workouts at makeshift gyms with handmade equipment in the middle of the desert. Think your muscles get sore? What if you had to work 10-–12-hour shifts from the cramped front seat of a squad car after doing 11 sets of squats? Think it's tough getting back in shape after a layoff? Think you could do it if you had a contest six months after getting home from a three-month deployment to the Middle East?

These three homeland defenders have gone well beyond their calls of duty, both in service to their countrymen and in the gym. Their dedication to fitness may not be as great as their allegiance to the flag - country will always come before concentration curls -— but they symbolize the hundreds of thousands of servicemen and -women throughout the world who help protect us. Call us selfish, but when it comes to Americas security, we'’re proud, thankful and extremely fortunate to have guys like these on the front lines. To all our forces at home and abroad, we salute you.

Meet the Men in Uniform

Staff Sgt. Chad Ray Martin

Service: Air National Guard
Station/Residence: Fort Smith, Arkansas
Title: Aircraft Armament System Specialist
Birthdate: June 2, 1974
Height: 5'8"
Weight: 222 pounds competition, 245 pounds off-season
Family: Married to April (11 years); two daughters, Summer (5) and Autumn (3)
Website: www.chadraymartin.com

Sgt. Dennis Hopson

Service: Police
Station: Franklin Township Police Department, Somerset, New Jersey
Title: Uniform Patrol Division Supervisor
Birthdate: Jan. 12, 1971
Height: 5'11"
Weight: 210-212 pounds
Residence: North Brunswick, New Jersey

Petty Officer 2nd Class Ramone Resop

Service: Navy
Station: Marine Corps Base Camp Pendleton (California)
Title: Hospital Corpsman with the Fleet Marine Force
Birthdate: June 28, 1978
Height: 5'10"
Weight: 200 pounds
Residence: Carlsbad, California

Army Arm Workout Chad's Arm Routine

Exercise 1

Machine Preacher Curl
exercise image placeholder
4 sets
12 reps
-- rest
Doesn't include 2-3 lightweight warm-up sets.

Exercise 2

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
12 reps
-- rest

Exercise 3

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
4 sets
12 reps
-- rest

Exercise 4

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
4 sets
12 per arm reps
-- rest

Exercise 5

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
4 sets
12 reps
-- rest
Doesn't include 2-3 lightweight warm-up sets.

Exercise 6

Dumbbell Lying Triceps Extension You'll need: Bench, Dumbbells How to
Dumbbell Lying Triceps Extension thumbnail
4 sets
12 reps
-- rest

Exercise 7

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
4 sets
12 reps
-- rest

Exercise 8A

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
4 sets
12 reps
-- rest

Exercise 8B

Reverse-Grip Pressdown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pressdown thumbnail
4 sets
12 reps
-- rest

Police Leg Workout Dennis's Leg Routine

Exercise Monday: Quads

Leg Extension
Leg Extension thumbnail
4 sets
10 (heavy) reps
-- rest

Exercise Wednesday: Hamstrings

Quadruped Hip Extension You'll need: No Equipment How to
exercise image placeholder
4 sets
-- reps
-- rest

Exercise Saturday: Calves

Seated Straight-Leg Calf Raise You'll need: Box How to
exercise image placeholder
6 sets
12 reps
-- rest

Navy Delt Workout Ramone's Delt Routine

Exercise 1

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
5 sets
10-12 reps
-- rest

Exercise 2

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
5 sets
10-12 reps
-- rest

Exercise 3

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
5 sets
10-12 reps
-- rest

Exercise 4

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
5 sets
10-12 reps
-- rest

Exercise 5

Arnold Press You'll need: Dumbbells How to
Arnold Press thumbnail
5 sets
10-12 reps
-- rest
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