Lunge Forward

photo by Martin Grube

Ready for a burn in your legs?

400 meter of lunges. (yes that is a 1/4 of a mile)

Stand with legs together and keep your back straight through entire workout. Do not lean forward. Step forward with right leg and bend left leg until knee nearly touches the ground. Bring the left leg even with your right leg. Start the next one but step forward with your left leg first.

If you don't lose count, tell us how many lunges it took to get to 400 meters. Post time as well.

Post time and number to comments.

The Pyramid

This workout consist of burpees (pictured above), 50 meter sprints, and push-ups. Here's how it works:

10 burpees, 50 meter sprint, 1 push up, 50 meter sprint
9 burpees, 50 meter sprint, 2 push ups, 50 meter sprint
8 burpees, 50 meter sprint, 3 push ups, 50 meter sprint
.
.
.
1 burpee, 50 meter sprint, 10 push ups, 50 meter sprint

The burpees and the push-ups always add up to 11 for each set. Don't use the run as "recovery", push yourself through the entire workout.

Post time to comments.

Rest Day

Photo By: Martin Grube
Yoder Dairy Hazmat call in Virginia Beach

Get your rest today. Hydrate, stretch and relax...you are going to need it.

Cardio Workout

(From L to R) Abby Harms, Hampton FD; Mary Colasanto, Virginia Beach FD; Katie Hodge, Newport News FD; Amy Bielinski, Virginia Beach FD; and Stacy Carroll, Newport News FD.

Do you get the idea that this week if heavy and aerobic conditioning. Anyone have sore legs yet? Hang in there and a power day, or week will be right around the corner. Today's workout should include intervals. What ever you cardio workout of choice is, add at least one set of intervals. These intervals should last about 2 minutes of hard work, followed by 2 minutes of easy recovery work. Repeat that cycle for a total of 5 intervals. Make sure you have a good warm up and cool down. Total workout should last at least 1 hour.

Run, Push, Run, Pull, Repeat

Your running loop (or out and back) should be a total distance of around 1/3 of a mile per lap. Starting at your pull-up bars, run half of the loop, do push ups, run back to pull-up bars, do pull-ups. That is one lap. Here's the workout:

Run
15 Push-ups
Run
5 Pull-ups

Repeat for 10 laps. 10 laps should give you a 3 mile run, 150 push-ups and 50 pull-ups. Can you do it in under 30 minutes?

Decathlon Drive house fire. Special thanks to MFF Justin Wood for the
great photo.

Post time and laps to comments.

Rise Above the Competition

This one is simple...climb stairs.  Your total flights should be around 40.  If you don't have tall buildings in your area, pick the tallest and make multiple trips.  For a more realistic challenge, load a backpack with books and where that.  If you have a good relationship with the building managers in your first due, take your crew in full turn out gear and SCBA.

Post time, flights and any weight used to comments.

Rest Day

Some days you just need to rest.  Enjoy the rest of the holiday weekend.  Next week is going to be tough.