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The term Tacfit Commando signifies an exercise program that includes specific exercises that train for the endurance and high level of strength necessary for military and special operations around the world. Vanity is not the concept when considering commando-style movements, and commando abdominal exercises are extreme, challenging and multi-dimensional.
Step 1
Place your head at the front of a bench. Grab hold of the bench above your head and extend your legs out towards the opposite end of the room. Lift your legs and keep them straight with your feet flexed, and reach them up into the air with a pulse at the top of the motion. Slowly bring your feet back down in a controlled movement towards the floor. Repeat this movement for as many repetitions as possible.
Step 2
Sit on a bench with foot holds and place your feet securely within these holds. Lower your body with a 10 to 20 lb. weight on your chest, depending on your level of fitness, until you are nearly lying fully back on the bench. Come back up in a slow and precise movement. Continue this movement as long as is possible.
Step 3
Keep your feet in the foot holds as in step two, and extend down to the floor with a weighted plate of 10 to 12 lbs. Stay down in this extended position and straighten your arms away from your chest into the air. Rotate your arms from the left then to the right, in a slow and progressive twist while your arms are extended straight. Repeat until you experience a failure of your oblique muscles.
Step 4
Place your stomach on a Swiss ball and center yourself squarely on the ball with your hands and feet both touching the floor. Lift your legs from the floor and straighten them directly behind you. Walk your hands forward, engaging your core muscles, until the Swiss ball is located squarely under your ankles. Draw your feet into your waist while balancing on the ball with a slow count movement; pause when your knees are near your chest, and return your feet straight behind you again. Continue this sequence of movements until you can't do it any longer.
Step 1
Place your head at the front of a bench. Grab hold of the bench above your head and extend your legs out towards the opposite end of the room. Lift your legs and keep them straight with your feet flexed, and reach them up into the air with a pulse at the top of the motion. Slowly bring your feet back down in a controlled movement towards the floor. Repeat this movement for as many repetitions as possible.
Step 2
Sit on a bench with foot holds and place your feet securely within these holds. Lower your body with a 10 to 20 lb. weight on your chest, depending on your level of fitness, until you are nearly lying fully back on the bench. Come back up in a slow and precise movement. Continue this movement as long as is possible.
Step 3
Keep your feet in the foot holds as in step two, and extend down to the floor with a weighted plate of 10 to 12 lbs. Stay down in this extended position and straighten your arms away from your chest into the air. Rotate your arms from the left then to the right, in a slow and progressive twist while your arms are extended straight. Repeat until you experience a failure of your oblique muscles.
Step 4
Place your stomach on a Swiss ball and center yourself squarely on the ball with your hands and feet both touching the floor. Lift your legs from the floor and straighten them directly behind you. Walk your hands forward, engaging your core muscles, until the Swiss ball is located squarely under your ankles. Draw your feet into your waist while balancing on the ball with a slow count movement; pause when your knees are near your chest, and return your feet straight behind you again. Continue this sequence of movements until you can't do it any longer.
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