If you tried the fire fighter workouts [1] I've been posting on earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the arms/abs portion [2] of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights [3]:
ARMS (Note: Repeat arms and core/abs (part 2) circuits consecutively)
- Triceps extension: Stand on resistance band. With arms raised and elbows by your head, hold the band's handles behind your head. Raise them over your head, and then back down. 30-60 seconds.
- Fire curls: Stand on resistance band with both feet, arms at sides. Bend arms at elbows and raise to shoulders. Lower. 30-60 seconds.
- Lateral extensions pulse: Stand on resistance band with arms raised to the sides (palms down). Lift arms a few inches, then lower. As fast as you can for 30 seconds.
- Reverse ax chop: Stand on resistance band with both feet. Hold the band in front with arms locked. Reach back over your right shoulder with both arms as if you were raising and swinging an ax. Alternate between shoulders. 60 seconds.
To see the core/abs portion .
CORE/ABS (PART 2)
Bicycle crunch [4]: Lie on back with legs raised and bent. Move your legs in a bicycle motion. Alternate opposing elbows to knees. 30 seconds. Cross-legged crunch: Lie on your back with legs raised. Cross right leg over left knee. Contract abs and bring left elbow toward right knee. 30 seconds. Alternate knees and elbows. Repeat for 30 seconds. Upright toe touches: Lie on back. Raise legs and bring fingers as close as possible to your toes. 30-60 seconds. Superman: Lie on stomach. Raise your arms and legs off the ground. Hold 30-60 seconds. Side plank crunches: Lie on your right side. Raise up, using your forearm for support. Lift right knee toward your chest, and then bring it back down. 30 seconds. Alternate sides. Repeat for 30 seconds. Hose push: See previous post [5]. Push 25-to-35 yards, 3 to 4 reps.
Source [6]