FitSugar

Fire Fighter Workout: Part IV

FitSugar — Mon, 21 Jan 2008 08:30:00 PST

If you tried the fire fighter workouts 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 of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

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: 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. Push 25-to-35 yards, 3 to 4 reps.

Source

Fire Fighter Workout: Part III

FitSugar — Thu, 17 Jan 2008 08:45:00 PST

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the core/cardio portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

CORE/ABS (PART 1) Note: Repeat core/abs (part 1) and cardio circuits (part 2) consecutively, resting 30 seconds in between.

Toe taps: Lie on your stomach. Raise your body, then come to a rest on your forearms. In the plank position, lift right leg slightly above floor and bring it out about 45 degrees. Return to starting position. Alternate legs. 30 seconds.

Fire hose bridge: Start in plank, resting on your forearms. Lift right arm and bring across body, touching your left side. Return to starting position. Alternate arms. 30 seconds.

Leg raises: Lie on back with hands underneath you. Lift both legs 90 degrees. Lower and repeat. 30 seconds.

Flutter kicks: Lie on your back with hands underneath, raise legs 30 degrees, hold and kick both legs quickly. 30 seconds.

Plank: Lie on stomach. Raise your body, then come to a rest on your forearms. Keep your back straight. Hold 30 seconds.

For the cardio portion

CARDIO (PART 2)

Hose push: (In lieu of a fire hose, use a 45-pound weight plate on a mat.) Place hose on floor. Get behind the hose and push it 15 to 25 yards.

Body builders: Stand with feet shoulder-width apart. Drop down to crouch position. Push legs out. Bring legs back and pop back up to starting position. 30-60 seconds.

Power mountain climb: Start in raised, push-up position. Bring right knee up to chest. As the knee comes down, bring left knee up. Do 6 sets of 10 slow climbers and 10 fast climbers.

Fire power bridges/push up walk: From a push-up position, move your right arm forward, then the left. Walk 10 yards down, 10 yards back.

Rest for 2 minutes.

Be sure to check out part one and part two of the fire fighter workout series.

Source

Fire Fighter Workout: Part II

FitSugar — Tue, 15 Jan 2008 10:15:00 PST

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since that workout is literally no walk in the park. Here is the leg portion of the circuit workout - take it from me, it's a sure way to give you that it-hurts-to-sit-on-the-toilet soreness we all hate to love:

LEGS

2-inch squat: Stand with legs shoulder-width apart, hands on head. Drop down 2 inches, then stand back up. Repeat for 30 seconds.

Squats: Stand with legs shoulder-width apart, hands on head. Bend at knees and squat while squeezing your bottom. 30 seconds.

Jump lunge: Start in lunge position with right leg bent forward. Slightly jump and switch sides, landing with your left leg bent forward. Alternate legs. 30 seconds.

Side squats: Start with legs a little wider than shoulder width. Take right leg, step to the right, and bend. Return to starting position. Alternate legs. 30 seconds.

2-inch squat: See above.

Rest for 2 minutes.

Be sure to check out the warm up and chest portion of the workout, too.

Fire Fighter Workout: Part I

FitSugar — Mon, 14 Jan 2008 11:00:00 PST

Darryl Johnson, the health and fitness coordinator for the Chicago Fire Department, developed a "functional" fitness regimen for the fire fighters that consists of 45-minute workouts of seven circuits, each concentrating on a muscle group. Each circuit has up to five exercises meant to be done consecutively, without a break, for up to a minute. Oh and this workout is really tough, don't say I didn't warn you. Here are highlights:

WARM-UP:

Butt kicks: Stand with feet shoulder-width apart. Bend right leg back at the knee. Return to original position. Alternate legs. 30-60 seconds.

Alternating power kicks: Stand with feet shoulder-width apart. Lift right leg forward at the hip 90 degrees while stretching left arm toward right foot, then back down. Alternate legs. 30-60 seconds.

Knee to chest: Stand with feet shoulder-width apart. Raise right leg at the knee. Grab the knee and bring it close to your chest then lower. Alternate legs. 30-60 seconds.

Lunge with a lateral twist: Stand with feet shoulder-width apart. Step forward with right leg, bending at the knee while raising and stretching left arm over your head. Alternate legs. 30-60 seconds.

Waist rotations: Lie on back with arms stretched out and legs raised and bent at knee. Swivel your legs to the right from the hips and then return to center. Alternate sides. 30-60 seconds

Push-up knee tucks: Lie on your stomach with hands at shoulder level. Use your hands to push your body off the floor. Bend right knee up toward the chest. Straighten out right leg. Lower body back onto the floor. Alternate legs. 30-60 seconds.

Rest for 60-90 seconds.

And that is just the warm up. To see the chest circuit workout

CHEST: (Note: Repeat the chest and legs - which I will be posting soon - circuits consecutively, resting 30 seconds in between.)

Push-up: Lie on your stomach with hands at shoulder level. Push your body off the floor. Lower body back onto the floor. 30 seconds.

Deltoid fly: Stand on a resistance band, holding handles at your sides. Keeping your arms straight, bring them up over your head. 30 seconds.

Chest touch push ups: From the raised push-up position, touch your left shoulder with your right hand. Return to starting position. Alternate hands. 30 seconds.

Alternating power press: Stand on the resistance band, holding handles with arms bent at the elbow so hands are at shoulder level and facing forward. Raise right hand over your head. As you bring the right hand down, raise the left hand. Alternate hands. 30 seconds.