Fire Station Workout- Intervals for Cardiovascular Fitness

I've had a lot of requests for workout options that can be performed at the station with minimal equipment.  Here is an option I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the 28-day Quickstart Program) and/or as a good workout to get the blood flowing.   Give it a shot!

This is a great interval to perform at the firehouse, it doesn't require a lot of equipment and is very short in duration yet effective.  The work intervals can be adjusted to your level of fitness.  Beginners should perform 20 seconds of work followed by 40 seconds of rest for each exercise.  Intermediates should perform 30 seconds of work followed by 30 seconds of rest and advanced (Firefit) athletes should perform 40 seconds of work followed by 20 seconds of rest for each exercise.

Click on the Video Above

Warm-up for 3 minutes with a walk or stairs then do:
Mountain climbers
Jumping Jacks
Run in place or jump rope
Burpees
Prisoner Squats
Side to Side (jumps or steps)

Beginners should repeat 1 more time (2x total)
Intermediates repeat 2 more times (3x total)
Advanced repeat 3 more times (4x total)

Cool down with 3 minutes of easy walking after you complete your circuits.

Exercise Upgrade for the Fire Rescue Athlete- Captain Morgan Bicep Curls

Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment.   Lifting heacy objects can take its toll on the body if you are not trained for it but Fire Rescue Athletes have to lift heavy objects in akward positions.  Today's exercise upgrade addresses this issue, it takes the traditional bicep curl and adds some core and balance work to it.  Check it out below.

Give this exercise a try and to find a more efficient way to incorporate this exercise into a fire rescue athlete workout program check out the FREE FRF 28-day Quickstart Program.

Please add your thoughts about this exercise and forward this on to another Fire Rescue Athlete.