Movement Monday; August 18, 2014 (Tailboard)

This Monday’s workout require little equipment (none if you’re in the firehouse).  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: The rear tailboard of and fire engine, a 24″ plyo box or anything roughly that high.

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).

WORKOUT:  All movements are using the tailboard.  Inclined push-ups = hands on the tailboard, dips = hands on the tailboard, step-ups/ jump-ups = feet completely on tailboard w/ legs straight, declined push-ups = feet on the tailboard.  NOTE:  ON JUMP-UPS/BOX JUMPS… JUMP UP, BUT STEP DOWN (FOR SAFETY).

  • LEVEL 1- 5 rounds of 5 inclined pushup, 5 dips, 10 step-ups (5 each leg), 5 declined push-ups, 10 step-ups
  • LEVEL 2- 5 rounds of 10 inclined pushup, 10 dips, 10 step-ups (5 each leg), 10 declined push-ups, 10 step-ups
  • LEVEL 3- 5 rounds of 10 inclined pushup, 10 dips, 10 jump-ups, 10 declined push-ups, 10 jump-ups
  • LEVEL 4- 5 rounds of 15 inclined pushup, 15 dips, 15 jump-ups, 15 declined push-ups, 15 jump-ups
  • LEVEL 3- 5 rounds of 20 inclined pushup, 20 dips, 20 jump-ups, 20 declined push-ups, 20 jump-ups

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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