{"id":745,"date":"2013-01-08T03:43:00","date_gmt":"2013-01-08T03:43:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/great-firehouse-challenge-workouts\/"},"modified":"2013-01-08T03:43:00","modified_gmt":"2013-01-08T03:43:00","slug":"great-firehouse-challenge-workouts","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2013\/01\/great-firehouse-challenge-workouts\/","title":{"rendered":"Great Firehouse Challenge Workouts"},"content":{"rendered":"

Happy 2016! \u00a0This is the time of the year where we all scramble to make up for lost workouts and pledge to get in shape. \u00a0Personally, I think the best way to get into shape is to not fall out of it in the first place. \u00a0One of the best things to do this time of the year is not only set goals but to assess where you are currently. \u00a0Today I’ve created some “challenge” workouts that you can use to assess your fitness progress and to get a good efficient workout. \u00a0There are two\u00a0separate\u00a0challenges, if you are very\u00a0ambitious\u00a0you can try them both during the same session or perform them on two consecutive days.<\/p>\n

Total Body Challenge Workout<\/b><\/u><\/span><\/div>\n
(Click Here for a video overview of the workout)<\/a><\/b><\/div>\n
Here is a great assessment and workout to challenge your entire body.\u00a0 The goal is to perform as many reps as possible of each exercise in 2 minutes.\u00a0 Rest 1 minute between exercises. \u00a0You must perform these exercises in order. \u00a0Count each rep, add up your total reps and\u00a0that’s\u00a0your score. \u00a0Try to repeat the workout and improve the number of reps every couple of weeks.<\/div>\n\n\n\n\n
\"\"<\/a><\/td>\n<\/tr>\n
Cot Squats, wide stance, go as low as you can.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
1. \u00a0Push ups<\/span>\u00a0\u00a0<\/span><\/div>\n
2. \u00a0Body Rows (click here to see this exercise<\/a>)<\/span><\/div>\n
3. \u00a0Cot Squats \u00a0<\/span>\u00a0<\/span><\/div>\n
4. \u00a0Medicine Ball Slams* or sledges against a tire\u00a0<\/span><\/div>\n
\u00a0 \u00a0 \u00a0 \u00a0 \u00a0*(use a 10 or 12 pound medicine ball)<\/span><\/div>\n\n\n\n\n
\"\"<\/a><\/td>\n<\/tr>\n
Overhead sledge or medicine ball slams.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
The 4-mile Cardiovascular Challenge Workout<\/span><\/b><\/u><\/div>\n
(Click Here for a video overview of the workout)<\/a><\/b><\/div>\n

 <\/p>\n

Here is a great way to challenge and assess your level of cardiovascular conditioning.\u00a0 I like to call it the 4-mile challenge because you travel a total of 4 miles, how long and how you get there is up to you.<\/div>\n
<\/div>\n
Here is how you do it, depending on your level of fitness you run and bike for a total of 4 miles.\u00a0 If your pretty conditioned you should run 2 miles as fast as possible then bike 2 miles as fast as possible.\u00a0 If you\u00a0aren’t\u00a0as conditioned you can run 1 mile then bike 3 miles.\u00a0 The idea is to record your total time and try to improve on it from week to week.<\/div>\n
Give them a try!<\/div>\n
<\/div>\n
Having trouble improving you level of fitness? \u00a0Check out the FRF Ultimate Fire Rescue Athlete Workout and start making some progress (click here)…<\/span><\/a><\/span><\/strong><\/div>\n","protected":false},"excerpt":{"rendered":"

Happy 2016! \u00a0This is the time of the year where we all scramble to make up for lost workouts and pledge to get in shape. \u00a0Personally, I think the best way to get into shape is to not fall out of it in the first place. \u00a0One of the best things to do this time…<\/p>\n","protected":false},"author":3,"featured_media":4402,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[47,68,96,97,35],"tags":[],"class_list":["post-745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiovascular-exercise","category-fire-rescue-workout","category-firefighter-cardiovascular-workout","category-firefighter-challenge-workouts","category-firefighter-health"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-c1","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2013\/01\/cot-squat-mid.png?fit=163%2C187&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/745","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=745"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/745\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4402"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}