Level I Firefighter Functional Fitness Friday, F4
Warm-up: Light stretching. Here is a new 5 minute stretching video. Only do what you are comfortable with.https://www.youtube.com/watch?v=hsGgI0ThLG8
*35 minute cardio. Walk outside or on treadmill, elliptical or bike (recumbent, upright or AirDyne). Fully bunked out, include yourSCBA if you have access to it and are up to the challenge, if not, bunker gear is just fine! Steady pace. Commit to doing this workout 4 to 5 times a week.
*2rds, 10-air squats, 5-push-ups, 10-sit-ups. Modify as needed.
Air squats-find something to put under you bottom as a guide for how far to go down to. Make sure it is a comfortable depth, not too far down. https://www.youtube.com/watch?v=VoEiMqkGCY8
Push-ups-you can do them from your knees or even standing
against a wall. https://www.youtube.com/watch?v=a6YHbXD2XlU
Sit-ups- Feel free to do crunches. DO NOT place hands behind your head. That only puts undue pressure on your neck.