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Get-Started-Circuit Workout
Thousands of firefighters across the country realize the importance of exercise, and how it will positively impact their careers, making fighting fires safer and easier. It's a proven and accepted fact that exercise and proper nutrition can forestall, or even prevent a cardiovascular incident.
We all know what we NEED to do, but the fact remains, the toughest thing about any exercise program is just beginning. The following series of exercises, done in a block (or circuit) will put you on the right track. They require NO equipment and can be done anywhere.
The Get-Started-Circuit-Workout: Featuring The Big Three in Strength Training.
Deep Knee Bends or Squats to work the lower body
Push-ups or Modified Push-ups to work the upper body
Leg Raises to work the core or abdominals
All three of the following exercises can be done with just your own body weight for resistance. So get ready, and get started!
Deep Knee Bends: Legs, Buttocks (Quadriceps, Hamstrings, Gluteus)
Stand with your feet shoulder width apart holding your hands out at your sides. Your head is straight, the natural arch maintained in your back.
Inhale, swing your arms slightly forward for balance while bending at the knees and hips to a sitting position, thighs parallel to the floor. Your buttocks don't drop below the level of your knees, and your knees do not extend beyond the toes.
Exhale, slowly rising to a standing position with knees and hips straight allowing the hands to drop back to your sides.
Repeat until you experience some muscle fatigue in the muscles being trained.
Proceed directly to the next exercise.
Push-up: Shoulders, Arms, Back (Pectorals, Deltoids, Triceps, Lattisimus Dorsi)
Regular Push-up
Lie prone (face down) on the floor or mat, hands on the floor palms down slightly wider than shoulder-width apart, toes curled under on the floor. Your back and legs are straight.
Exhale as you slowly push your body away from the floor.
Inhale lowering yourself back down to the point where your chest barely touches or comes a few inches from the floor.
Repeat until you experience some muscle fatigue in the muscles being trained.
Proceed directly to the next exercise.
Modified Push-up
Everything remains the same as in the regular push-up except the knees are bent and remain on the floor throughout the movement instead of the feet.
Repeat until you experience some muscle fatigue in the muscles being trained.
Proceed directly to the next exercise.
Leg Raises: Abdominals, Hip Flexors
Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt with your head on the floor.
Exhale as your slowly bring your knees to your chest and head off the floor.
Inhale as you lower your head and straighten your legs to a point where your feet are a few inches off the floor.
Repeat until you experience some muscle fatigue in the muscles being trained.
Trainer's Notes: Always warm up with a 5-minute walk or ride on a stationary bike before beginning and cool down with some form of stretching program. Work your way up to repeating the entire routine three times before you move on to a more strenuous regimen. Rest one minute between each circuit. This routine is designed to be performed three times a week, on non-consecutive days and can be combined with an aerobic program. Everyone is advised to seek the advice of their physician before embarking upon and exercise program.
For illustrated exercises and routines, get The Firefighter's Workout Book .
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