Fitness Programs

February Loves You

How is your heart today? Stamina for firefighters is so important. Being able to search with one bottle and not tire out is so important....

JAN 2023 Workouts

Level 1: Warm up: Jog lightly for 10 minutes Then: 3 sets of- 10 cat/cows, 10 pushups and 10 airsquats Then: Row a 1k for time After a 3...

Dec 7: Anti-core Strengthening

What are anti-core exercises? They are a series of exercises that are focused on preventing movement from the hips and spine. Why would...

December is CORE Strength… Here are a few Core Circuits:

WEEK 1: Warm Up: take about 5 mins to perform an easy cardio exercise. Use this time to clear your mind and prepare for the workout....

11/8- 11/13 CARDIO AND CORE

Level 1 (Advanced) Warm-up 7 min easy jog then 3 rounds Plank up-downs x 5 per side Banded Pass throughs x 10 Banded pull-aparts x 10...

November 1-November 7

Group 3 (Basic Full Body Workout) Take your time to perform the following: Warm UP: 5 mins easy walk 5 min jog x 2 sets 3 sets of: Clams...

10/24-10/30/2022 Lower Body and Core

Group 1 Warm up: easy 10 min jog then 3 sets of: 10 Bird dogs Single leg RDL's x 8 per leg Foam roll quads, IT areas, Glutes, and calves...

All 3 Groups Workouts for 10/17-10/23

GROUP 1 Warm-up: pick 2 mobility exercises given at assessment then add: Foam roll of the lats and pecs x 1 min each x 3 Plank Shoulder...