Movement Monday; July 28, 2014

This week, you’ll have some flexibility to adapt the workout to your fitness level and equipment availability.  If this is your first week of “Movement Monday”, welcome and please don’t forget to read the general PT info below.  Enjoy!

Cardiac related events still kill more firefighters than anything else.  Here’s the good news… getting fit isn’t overly complicated.  It’s not about running a marathon or being able to lift a car.  Fitness is simply about MOVING.  You’ve gotta get up and keep the blood pumping, the sweat dripping and the heart happy for decent amount of time.  This can be as little as 20 minutes a few days a week.

Now, it’s also critical that you ENJOY what you’re doing.  That may take some experimentation, and you may have to endure some sore mornings, but you gotta find something worth getting up for.  While you’re finding your own routine, we’re gonna give you something to do in the mean time.  These are all workouts that we do ourselves and with our crews at the firehouse.

Therefore, every Monday we want to give you something to help you get moving.  We will also list scaled versions of them so you can start slow but work toward a goal.  READ… If its been a while since you’ve worked out and/or gotten a physical, get one.  Also, there is such a thing as good pain and bad pain.  If you feel bad pain, STOP, rest and recover (and/or see a doctor).  Push yourself, don’t hurt yourself.

If you want, you can also post your results or comments either here or on our Facebook Page.  Enjoy.

Have a Good Week! Thanks and Be SAFE!


WHAT YOU’LL NEED: Pull-up bar and dip bar (up to Level3).  ALSO, leather or mechanics gloves might help with avoiding blisters on your hands (extrication gloves might work too if that’s what you have at the firehouse)

WARM UP: 1 minute jog in place (or 400m jog) then 3 rounds of 20 jumping jacks, 15 air squats, 10 pushups & 5 burpees at a comfortable pace (scaled to your level).


NOTE 1:  Don’t sweat it if you can’t do a muscle-up, just skip it.  BUT… make it a goal and make it happen!  Things that help are doing chest-to-bar pulls up and building up core strength. 

NOTE 2: Feel free to mix and match skills from different levels based on your capabilities.  Your focus should be challenging yourself, not necessarily staying strictly at one level or another.

  • Level 1= 5 Rounds of 5 assisted dips, 5 inverted rows on the dip bar, 5 leg raises
  • Level 2= 5 Rounds of 5 dips, 5 pull ups, 5 leg raises 
  • Level 3= 5 Rounds 1 muscle up, 5 dips, 5 pull ups, 5 knees to elbows
  • Level 4= 5 Rounds of 1 muscle-up into 5 “over-the-bar” dips into 5 pull-ups into 5 toes to bar (move directly into the next exercise, only break in between rounds)
  • Level 5= 5 Rounds of 5 muscle-ups into 5 “over-the-bar” dips into 5 pull-ups into 5 toes to bar (move directly into the next exercise, only break in between rounds)

COOL DOWN:  5 minute slow walk (no weight), arm circles, hurdle stretch and then stretch whatever feels tight (move into all stretches slowly, don’t bounce and hold for about 15 seconds)

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