Fire Station Cardio Workout (Number #2)

A couple weeks ago I posted a cardio interval workout that can be performed at the firehouse with in about 15 to 25 minutes with minimal equipment.  Do to the great response (please keep the comments and emails coming) I put together another workout.   Once again this is an option for a firefighter/medic that has minimal equipment and time yet still wants a good workout.  This can be used as a cardio interval training workout day (for those following any FRF Workout 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

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 this active warm-up (click here) then perform this circuit:

  1. Jump Rope (or jumping jacks)
  2. Medicine Ball Slams (or battling hose line or prisoner squat)
  3. Mountain Climbers with a push-up every 10 reps
  4. Side Crawl
  5. Dead Bugs
  6. Burpees (wide stance)

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.

Give it a shot and leave comments on your thoughts.
Stay Safe and Healthy,
A. Zamzow

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