Movement Monday; August 4, 2014

This is a fun little workout that has only 1 level and will be as hard as you want to make it.  Please don’t hesitate to push your limits.  Just in case you’re not sure if you pushed it hard enough, there’s a bonus at the end if you’re up to the challenge.  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: Either a barbell set up to around 225# OR a roll of 3″ hose, somewhere to hang (i.e. pull-up bar) and a running area.

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:  You pick the weight, you pick the pace.  Be honest with yourself.  This is another good “benchmark” workout.  Enjoy.

5 Rounds of:

  • 5 deadlift (you pick the weight) OR 15 squats holding a roll of 3″
  • 20 push-ups
  • Straight-arm hang (from pull up bar or something else high enough) and sing “Twinkle, Twinkle Little Star” (you can sing out loud if you’re feeling froggy)
  • Jog (1/2 mile or 800m)

BONUS: After you recover, put on a SCBA (no facepiece) and walk up to 2 miles for time.

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)


Thanks and Be SAFE!

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