Fit for Duty

Two 11 minute workouts: 1) Full Body Cardio 2) Full Body Descending Reps. Also available in high definition.

Two 13 minutes or less workouts: 1) Arms, Back & Jump Knee Tuck 2) Full Body Cardio. Also available in high definition.

Two 13 minutes or less routines: 1) Shoulders & Cardio 2) Full Body Cardio

Two 13 Minutes or less workouts: 1) Legs & Cardio 2) Full Body Descending Reps. Also available in high definition.

Three 8 minutes or less workouts: 1) Core 2) Shoulders 3) Back.

Three 8 minutes or less workouts: 1) Arms 2) Chest & Arms 3) Legs. Also available in high definition.

It's a new season of short 10-15 minute fitness routines to get you motivated. Sgt. Ken shows us that you don't need to spend hours in the gym to rack up a rock-solid workout. Join us and work up a sweat with Xtreme Wednesday Workouts.

It's a new season of short 10-15 minute fitness routines to get you motivated. SGT Ken shows us that you don't need to spend hours in the gym to rack up a
rock-solid workout. Join us and work up a sweat with Xtreme Wed Workouts. Also available in High Definition.

In this workout, SSG Ken Weichert blasts our arms. Plus, in "Train Smart Stay Strong", nutritionist Capt Brianne Newman has give tips on good eating habits and we discuss properly rehabilitating an injury.

Don’t let the title scare you; it's the workout you should be worried about. We dare you to get ripped. Plus, CDR Dave Keblish has tips on how to get the "burn" back into your workout routine on "Train Smart Stay Strong."

Change your strength training routine and get real results with MSgt Mike Skaggs as he blasts your arms and legs. In "Train Smart Stay Strong," CDR Dave Keblish discusses the best time to take protein supplements.

We're in the weight room with SSG Ken Weichert as he targets the entire body. Plus, we have tips on good eating habits and information on the proper time to take protein supplements in "Train Smart Stay Strong."

MSgt Mike Skaggs is in the weight room with a full body strength training workout designed with you in mind. Plus, CDR Dave Keblish advises on how to keep your feet in good condition in "Train Smart Stay Strong."

SSG Ken Weichert takes us back to basics with resistance training routines we know and love. Plus, "Train Smart Stay Strong" has pre- and post-workout nutrition habits and tips on how to get the "burn" back into your workout.

No need to spend hours in the gym with this strength training workout that blasts arms, back and legs. Also, we address five "Rules to the Road" on proper dieting and how rehab a torn hamstring in "Train Smart Stay Strong."

No gimmicks or money back guarantees; just a hardcore strength training workout that targets the entire body. Plus, in our "Train Smart Stay Strong" segment, CDR Dave Keblish rehabs a torn hamstring.

Learn which muscle to work out and why with MSgt Mike Skaggs in the weight room. Plus, we discuss the importance of having a workout partner and we have advice on properly rehabilitating an injury in "Train Smart Stay Strong."

Work every muscle in your body and burn more than 700 calories with SSG Ken Weichert. Plus, CDR Dave Keblish has advice on how to keep your feet in good condition in "Train Smart Stay Strong."

Get twice the results in half the time with certified fitness instructor MSgt Mike Skaggs. Also, CDR Dave Keblish looks into routine delayed onset muscle soreness and how to deal with the condition in "Train Smart Stay Strong."

Muscle up with SSG Ken Weichert for a deep-impact, full body workout. Plus, nutritionist Capt Brianne Newman touts having a workout partner and we compare running with bare feet and the latest shoes in "Train Smart Stay Strong."

Define your chest and arms with guidance from certified fitness instructor MSgt Mike Skaggs. Plus, we have tips on understanding intuitive eating and getting the burn back into your workout in "Train Smart Stay Strong."

Get ripped with SSG Ken Weichert in this toning and body-building workout. Plus, we have information on proper calorie intake and the importance of properly rehabilitating an injury in "Train Smart Stay Strong."

MSgt Mike Skaggs is dedicated to redefining your workout in this full-body, muscle-hardening routine. Plus, we weigh the pros and cons of running with bare feet and a new shoe on the market in "Train Smart Stay Strong."

Get in the best shape of your life with SSG Ken Weichert and the TRX Suspension Trainer. Plus, CDR Dave Keblish focuses on routine delayed onset muscle soreness and how to deal with the condition in "Train Smart Stay Strong."

MSgt Mike Skaggs focuses on upper body strength training in the weight room. Plus, we have information on proper calorie intake and the proper time to take protein supplements in "Train Smart Stay Strong."

It's a full body strength training workout with SSG Ken Weichert. Are you up for the challenge? Plus, we have tips on eating healthy when TDY and ways to rehab a torn hamstring in "Train Smart Stay Strong."

MSgt Mike Skaggs targets chest & back muscles to give more power, velocity and accuracy to your strength training routine. Plus, we have tips on eating healthy and ways to keep your feet in good condition in "Train Smart Stay Strong."

MSgt Mike Skaggs gives a full body resistance training workout using TRX. U.S. Air Force Thunderbird F-16 fighter jets serve as the backdrop for this intense workout.

Certified fitness instructor Missy Cornish gives us a fun, full body workout from the Risner Fitness Center on Kadena Air Base, Okinawa, Japan. You don't need any equipment, just determination and motivation!

Missy Cornish, a certified fitness instructor at Kadena Air Base in Okinawa, Japan, works the legs, buns and abs. Grab your hand weights and Swiss ball for a lower body workout.

Get ready for a heart-pumping, 30-minute full body workout with certified fitness instructor Missy Cornish from Kadena Air Base in Okinawa, Japan.

MSgt Mike Skaggs brings out the TRX for a challenging, invigoration full body workout at Nellis Air Force Base, Nevada - home of the U.S. Air Force Thunderbirds.

MSgt Mike Skaggs gives a heart-thumping, hardcore, full body calisthenics workout at Nellis Air Force Base, Nevada. No equipment needed.

From Nellis Air Force Base, Nevada, MSgt Mike Skaggs gives us a hardcore workout with an emphasis on core and upper body strength.

MSgt Mike Skaggs continues our Air Force Week workouts from Nellis Air Force Base, Nevada, with a full body workout using weight plates.

MSgt Mike Skaggs works the entire body during a workout at Nellis Air Force Base, Nevada - home of the U.S. Air Force Thunderbirds. This workout isn't for the weak. Join us with a medicine ball, resistance band and hand weights for a hardcore strength training workout.

LT Jason Payne proves that Pilates isn't just for the Hollywood set. He shows us an easy routine on the mat.

Aerobics doesn't have to be high impact to be effective. MAJ Lisa Lourey shows us a low impact routine that still packs a punch.

Cardio is the key! MAJ Lisa Lourey shows us a step routine that will kick flab to the curb.

LT Jason Payne shows us an easy Pilates routine that will surely help us stretch to the limits.

MSgt Mike Skaggs explains how important strength training is to the everyday workout routine.

LT Jason Payne explains how Pilates can become a great addition to a workout routine.

MAJ Lisa Lourey gets the blood pumping with a step routine with hand weights.

LT Jason Payne explains how to implement the Swiss Ball into a Pilates workout for maximum fitness.

MSgt Mike Skaggs uses a chair and resistance bands to show us an easy and effective workout that can be done at home.

MSgt Mike Skaggs shows us how resistance training can take your workout to the next level.

MAJ Lisa Lourey shows us how the ancient practice of Yoga can tone our minds and bodies.

From San Diego, MSgt Mike Skaggs provides an intense upper body strength workout.

MAJ Lisa Lourey explains how hand weights can increase results in our workout routines.

LT Jason Payne shows us a modern exercise craze that can keep us trim and tone.

MSgt Mike Skaggs shows us how resistance training can help tone and tighten those trouble areas.

LTJG Doris Richardson shows us how to get a few "kicks" out of our workout routine.

MSgt Mike Skaggs explains how we can increase our strength with a few easy exercises.

MAJ Lisa Lourey shows us a basic cardio routine that will get the blood flowing.

MSgt Mike Skaggs bonds with resistance bands to show us a quick circuit training routine that will surely rev you up.

LTJG Doris Richardson shows us how to target that trouble ab area with hand weights.

MAJ Lisa Lourey shows us how to step into good health with a basic step class.

MSgt Mike Skaggs explains how to increase resistance using hand weights and weight bars to tone up!

LTJG Doris Richardson shows you chairs aren't just for sitting anymore. No excuses! You can now workout while on the job.

MSgt Mike Skaggs brings out the TRX for a challenging and invigorating full body workout.

MSgt Mike Skaggs gives a heart thumping hard core full body calisthenics workout. No equipment needed just a good attitude and determinination.

MSgt Mike Skaggs works the entire body. This episode isn't for the weak.

MAJ Lisa Lourey gives us an unstoppable high-impact aerobic workout, with Latin dance moves from the Salsa to the Meringue. This is a fun workout!

Located at Nellis Air Force Base, Home of the Thunderbirds, MSgt Mike Skaggs provides a full body work out using weight plates.

MSgt Mike Skaggs attacks the upper and lower body with a Swiss ball, resistance training workout.

Think Yoga is a casual exercise? Well you haven't worked out with MAJ Lisa Lourey. Connect with your body on a deeper level!

LTJG Doris Richardson steps it up with a heart pumping basic step workout.

Grab your step, hand weights, and get off the couch! MSgt Mike Skaggs has a strength training workout that will get you Fit for Duty.

Need help on your swing? Improve your flexibility and fitness with Maj Lisa Lourey and a Golf Yoga workout.

LTJG Doris Richardson steps into your life with a cardio basic step workout.

MSgt Mike Skaggs gets you moving on the Bosu ball with a hardcore strength training workout.

MAJ Lisa Lourey provides a refreshing yet energizing Pilates routine to stretch and lengthen your entire body.

LTJG Doris Richardson kicks her way into your exercise routine with a cardio kickboxing workout.

MAJ Lisa Lourey and MSgt Mike Skaggs give us an energetic cardio and strength workout.

Punch and kick your way to a firmer body as ENS Doris Richardson leads you in a kickboxing workout.

MSgt Temeria Sandifer and Sgt Clint Reynolds have a fun cardio-jack workout.

Capt Antony Andrious takes you back to the basics with exercises that you learned during basic training.

Capt Antony Andrious uses tried and true exercises such as push ups, squats and more to give you an upper and lower body work that is sure to increase your strength.

Capt Antony Andrious and Sgt Clint Reynolds attack the upper and lower region of your abs with crunches, flutter kicks and pushups.

MSgt Temeria Sandifer and Sgt Clint Reynolds team up to show you some basic moves you can use on a step. You'll also get a great core workout.

MAJ Lisa Lourey does core conditioning using a stability ball to strengthen abs, obliques and back. Strong core muscles assist in balance and minimize the risk of back injury.

MAJ Lisa Lourey helps runners find their stride with a series of yoga poses. Her routine focuses on the quads, hamstrings and hip flexors.

Capt Antony Andrious focuses on upper body strengthening to build a strong core -- the key to power and energy. He adds free weights to really work your abs.

LT Jason Payne, certified Pilates instructor, uses exercises like the Up Dog, the Corkscrew and the Roll Over to get your abdominals fit for duty.

MSgt Mike Skaggs demonstrates resistance training using bands for upper and lower body conditioning.

ENS Doris Richardson shows us the cardio side to kickboxing. She even throws in some karate and boxing moves to help with muscle endurance, coordination and flexibility.

Circuit training is a great workout when you're pressed for time. MSgt Mike Skaggs takes you through a workout that involves cardio and strength training all at once.

It's just one step at a time, but MSgt Temeria Sandifer keeps you moving and turns her simple routines into a cardio workout guaranteed to make you sweat.

MSgt Mike Skaggs gives you a great circuit training workout. It involves strength training mixed with cardio for a complete workout.

LT Jason Payne shows us how to overcome bad habit body movements to help keep you injury free.

MSgt Mike Skaggs gets you ready for your Fitness Test, using steps and resistance bands.

MSgt Mike Skaggs gives us a calisthenics workout including jumping jacks, as well as leg and abdominal stretching and strengthening.

Capt Antony Andrious uses the Swiss ball to give you total body workout.

MAJ Lisa Lourey kicks you into gear with a high-energy cardio workout. Her cardio kickboxing routine contains kicks, jabs and light, easy-to-follow aerobic choreography.

Lt Jason Payne gives us a jazzy Pilates ball workout. Stretching and core strengthening are part of this relaxing yet beneficial workout.

LT Jason Payne works out muscles that surround the center, sides and back of your body, all in order to protect the spine.

MAJ Lisa Lourey and MSgt Mike Skaggs gives us an energetic cardio and strength workout.

LT Jason Payne has a Pilates workout focusing on your legs and abs.

Capt Antony Andrious shows you how to relieve tension from the lower back and glutes. He also shows you how to work your abs.

MSgt Mike Skaggs and MAJ Lisa Lourey give us an energetic, fun stepping and strengthening work out. This routine includes a warm-up, stepping, chest press and arm rows.

MSgt Mike Skaggs shows us how to work out in little time by circuit training. Cardio, stepping and arm strengthening are all part of this routine.

MAJ Lisa Lourey steps us into a great cardio workout. It's an invigorating cardiorespiratory workout with light, choreographed aerobics.

In "Bands vs. Machines," MSgt Mike Skaggs demonstrates strength training exercises you can do at home using bands to simulate the exercises you do in the gym on a machine.

ENS Doris Richardson and MSgt Temeria Sandifer get you in shape with some step, stomp and rock using steps.

Sgt Clint Reynolds and MSgt Temeria Sandifer lead a workout using swiss balls that's sure to shrink your midsection.

MAJ Lisa Lourey has an excellent low-impact aerobic workout for you.

MCMAP Part 5: Combat Conditioning and Self Defense. Sgt Clint Reynolds shows you chin jabs, elbow strikes and upper body strikes. The key is to throw your body into the moves.

MCMAP Part 4: Combat Conditioning and Self Defense. Capt Antony Andrious gives you a great lower body strengthening workout.

MCMAP Part 3: Combat Conditioning and Self Defense. Capt Antony Andrious shows us upper body strikes, eye gouges, hammer fists and elbow strikes.

MCMAP Part 2: Combat Conditioning and Self Defense. Capt Antony Adrious and Sgt Clint Reynolds continue their five-part series on combat conditioning.

MCMAP Part 1: Combat Conditioning and Self Defense. Capt Antony Adrious and Sgt Clint Reynolds begin a five-part series on combat conditioning.

MSgt Mike Skaggs uses bands, weights and steps to pump you up.

MAJ Lisa Lourey provides you with a cardio and strength training workout using steps and light weights.

ENS Doris Richardson gives us a full-body workout using dumbbells, stretching and abs work. She also shows us how to personalize a good workout.

ENS Doris Richardson and MSgt Temeria Sandifer join forces to kick start your heart with a cardio kickboxing workout.

Grab your hand weights and resistance bands; ENS Doris Richardson takes you through a series of exercises designed to give you a full-body workout.

Week of Payne Part 5: LT Jason Payne continues a week-long series of Pilates with stretches and moves aimed at strengthening advanced abs.

Week of Payne Part 4: LT Jason Payne continues a week-long series of Pilates with stretches and moves aimed at strengthening your glutes and abs.

Week of Payne Part 3: LT Jason Payne continues a week-long series of Pilates with stretches and moves aimed at strengthening your hips and upper legs.

Week of Payne Part 2: LT Jason Payne continues a week-long series of Pilates with stretches and moves aimed at strengthening your upper body and abs.

Week of Payne Part 1: LT Jason Payne begins a week-long series of Pilates with stretches and moves aimed at strengthening your legs and core.

MSgt Mike Skaggs gets your body moving with challenging calisthenics exercises.

MAJ Lisa Lourey has a workout that will help sculpt your muscles into a war fighting machine.

It's time to get off your seats! MSgt Temeria Sandifer shows you how a simple chair can provide a great total body workout.

ENS Doris Richardson uses a variety of moves aimed at aerobic and muscle conditioning.

ENS Doris Richardson and MSgt Temeria Sandifer give us a boot camp workout (components of the PT Test). This workout includes push ups, sit-ups and cardio moves to fast-paced music.