firefighter fitness training

October 27th, 2012

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October 27th, 2012

Today at work I downloaded an iPhone application that some coworkers had been talking about;

Nike Training Club

Seems perfect for just getting a quick workout in where it’s not too intense so that it doesn’t take away from either my main workout, or my ability to fight a fire… But is still a workout to get the heart pumping, burn some calories, and build some cardio.

I did the following workout ‘Get Lean’ – ‘Advanced’ – ‘Razor Sharp’

These workouts require minimal equipment and space – might start doing more of these when at work in addition to our main workout.

For maximum reps using a 25lb dumbbell;

1 min Plank
1 min Wood Chop w/weight
30 sec high knee runs in place
30 sec squat jumps
1 min alternating froggers
1 min side planks
1 min burpee jumps w/weight
30 sec ski jumps w/weight
30 sec split jumps
1 min plank
1 min jump wood chops w/weight
30 sec v-Situps
30 sec 2 feet plank side hops
1 min sumo squat with press w/weight
1 min deadlifts w/weight
30 sec mountain climbers
30 sec tuck jumps
1 min plank
2 min single leg deadlifts w/weight
1 min frogger to sumo squat
1 min v-ups
2 min push-away balance press
1 min 2 feet lateral hops
1 min crazy ivans
1 min froggers
30 sec opposite arms/legs supermans
1 min full extensions
1 min Situps
2 min side planks


Unfortunately I lost count of the reps by the 4th exercise… Lol!


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