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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.


Join The Conversation
marley11 marley11 9 years
i love PLANK! through my workouts i've found that the closer your are to the ground the harder it is to maintain the plank. so test yourself! side planks are awesome too--especially if you push up and out it feels amazing. planks are wonderful.
ccsugar ccsugar 9 years
:tread: These look tough!
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