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Fire Fighter Workout: Part II

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since that workout is literally no walk in the park. Here is the leg portion of the circuit workout — take it from me, it's a sure way to give you that it-hurts-to-sit-on-the-toilet soreness we all hate to love:


  • 2-inch squat: Stand with legs shoulder-width apart, hands on head. Drop down 2 inches, then stand back up. Repeat for 30 seconds.
  • Squats: Stand with legs shoulder-width apart, hands on head. Bend at knees and squat while squeezing your bottom. 30 seconds.
  • Jump lunge: Start in lunge position with right leg bent forward. Slightly jump and switch sides, landing with your left leg bent forward. Alternate legs. 30 seconds.
  • Side squats: Start with legs a little wider than shoulder width. Take right leg, step to the right, and bend. Return to starting position. Alternate legs. 30 seconds.
  • 2-inch squat: See above.
  • Rest for 2 minutes.

Be sure to check out the warm up and chest portion of the workout, too.

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ccsugar ccsugar 9 years
7kimba7 - I have a exercise dvd that does those jump lunges... They are hard but they really work your thighs!! And yeah, if you have bad knees, I wouldn't recommend it...
wiggle wiggle 9 years
dude! that is seriously one crazy workout!
7kimba7 7kimba7 9 years
the jump lunge looks like it would be really bad on the knees. am I reading it wrong?
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