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Fire Fighter Workout: Part III

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the core/cardio portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

CORE/ABS (PART 1) Note: Repeat core/abs (part 1) and cardio circuits (part 2) consecutively, resting 30 seconds in between.

  • Toe taps: Lie on your stomach. Raise your body, then come to a rest on your forearms. In the plank position, lift right leg slightly above floor and bring it out about 45 degrees. Return to starting position. Alternate legs. 30 seconds.
  • Fire hose bridge: Start in plank, resting on your forearms. Lift right arm and bring across body, touching your left side. Return to starting position. Alternate arms. 30 seconds.
  • Leg raises: Lie on back with hands underneath you. Lift both legs 90 degrees. Lower and repeat. 30 seconds.
  • Flutter kicks: Lie on your back with hands underneath, raise legs 30 degrees, hold and kick both legs quickly. 30 seconds.
  • Plank: Lie on stomach. Raise your body, then come to a rest on your forearms. Keep your back straight. Hold 30 seconds.

For the cardio portion



  • Hose push: (In lieu of a fire hose, use a 45-pound weight plate on a mat.) Place hose on floor. Get behind the hose and push it 15 to 25 yards.
  • Body builders: Stand with feet shoulder-width apart. Drop down to crouch position. Push legs out. Bring legs back and pop back up to starting position. 30-60 seconds.
  • Power mountain climb: Start in raised, push-up position. Bring right knee up to chest. As the knee comes down, bring left knee up. Do 6 sets of 10 slow climbers and 10 fast climbers.
  • Fire power bridges/push up walk: From a push-up position, move your right arm forward, then the left. Walk 10 yards down, 10 yards back.
  • Rest for 2 minutes.

Be sure to check out part one and part two of the fire fighter workout series.


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