Physical activity is essential to maintaining a healthy lifestyle. This summer, AFSPA encourages you to be active by working out. We understand that everyone is at different fitness levels so below we have outlined flexible workouts you can do at home. Feel free to get some free weights to add to the challenge of your workout. You can beat the heat by staying inside, while improving your overall health with some fitness!

For Beginners:

Start off with some body-weight exercises. These are easy to learn and do because all you need is yourself! Some great body weight exercises include push-ups, squats, lunges, planks, and more. Here is an example of an at home, beginners, body-weight workout:

 4 sets of 10 reps of each exercise (if this is too much, try lowering the number of repetitions to 7 or 5)

• Push-up’s – Click here if you don’t know where to start.
• Squats – Click here if you don’t know where to start.
• Lunges – Click here if you don’t know where to start.
• Mountain Climbers – Click here if you don’t know where to start.

For Intermediates:

Complete 2 sets of 10 to 15 reps of each exercise. Take a 1-minute break between exercises

• Squat jumps
• Decline push-ups
• Ab twists (10-15 on each side)
• Tricep dips
• Jump lunges (10-15 each side)
• Mountain Climbers
• Sit-Ups

Advanced:

5 sets of 20-30 reps of each exercise

• Squat jumps
• Decline push-ups
• Sit-Ups
• Lunge jumps holding weights (10-15 each side)
• Plank Rows (10-15 each side)
• Speed Skaters (10-15 each side)
• Kettlebell swings (you can do these with a dumbbell if you don’t have a kettlebell)

How AFSPA Can Help

Foreign Service Benefit Plan (FSBP) members are eligible to participate in the Health Coaching Program. The Health Coaching Program provides you and your covered dependents the opportunity to work one-on-one with a Health Coach to improve your health. You can talk to a Health Coach about multiple health-related matters including exercise.

To enroll in a program, contact a Health Coach at 855-406-5122 or 479-973-7168. Coaches are available Monday through Thursday from 8:00 a.m.– 10:00 p.m. Eastern Time (ET) and Friday from 8:00 a.m.– 6:00 p.m. ET. You may also enroll online at http://enroll.trestletree.com (passcode: FSBP).

FSBP members also have access to Digital Coach Programs. Our Digital Coach Programs may be a good fit for you if regular phone conversations with a health coach don’t match your life or personality, but you still want to make real change for your health. You can choose to work on different wellness goals including physical activity. How do you sign up? Log on or register for “Aetna’s secure member website.” Look for the “Stay Healthy” icon, select “Discover a Healthier You” and proceed.

FSBP members can also take advantage of many great fitness gear discounts. To learn more about these discounts click here.