aladham910
New member
Hi! I’m a firefighter/EMT trainee with a department in Michigan, and before all our trainings had to shut down due to COVID, my department’s academy was kicking my ass physically, since I was basically just fit enough to be hired. They promised me they’d work me hard to improve and they were right! I was showing improvement then everything shut down and I in fact got COVID myself. Today marks three weeks in my apartment. I’m finally starting to feel myself and somewhat healthy and working out again. Here’s what I’ve been doing. If anyone else is “fit” but doesn’t feel totally in shape and is stuck inside, this is just a pretty simple workout for you that is doable in about an hour.
“Two-Phase” Stretch (10 seconds moderate, 10 seconds harder/farther, 20 sec total), working every major muscle area). This is a recommended technique by the FDNY and others as part of their CPAT prep course.
HIIT (following @jeremiah3133 awesome daily “quarantine HIIT”), 4 sets or until moderate exhaustion
Core:
40 crunches
40 flutter kicks
12 ab “Wheel” rollout
40 cross cross (like flutter kicks but legs above each other instead of aside)
40 side-to-side w/ 8lb dumbbell
As a bonus, if you have rope, an overhead pipe, and a stick/rod with a hole in one end (or one you can drill into and attach a metal eye to), or a Pulldown/cable machine, you can practice “overhaul” (what you do after a fire to pull down walls and ceilings to check for fire). This is a very annoying and difficult thing that’s great for your strength! Tie one end of rope to an object of 40-50lb or so, throw the rope over the pipe, and attach the other end to the end of your rod/stick. Pull the rod down, lifting the object, then let it back down easy. 4 sets of 10.
Special push-up prep*:
Straight arm plank 1 min
Side straight arm plank 30 each
Superman 1 min
Hollow 45 sec
Bar pushups
Elevated leg pushups
Pushups (as many as possible in 2 min)
25lb
Seated strict push press 3x12
Curls 3x12
Barbell deadlift 3x12
Stationary lunges 3x12 each time
Dumbbell arm work: (I do a lighter weight of 25lb for most of these because for some reason I only have a 25lb and 8lb dumbbell at home lmao and I obviously can’t get more rn, do whatever is doable but a bit hard for you)
Row, 4 sets of 10 each arm
Split squat, 2 sets of 10 each side
Concentration curls, 2 sets of ten each arm
PFT: our department does a basic physical fitness test every month. I try to do one at least a couple times a week
As many pushups as possible in 2 min
As many sit-ups as possible in 2 min
A mile as fast as possible (obviously can’t do that in quarantine lol)
Track your numbers and work to improve a little bit every time
Post-workout stretch:
Focus on shoulder, calves, hips, and other tight-feeling areas. Stretch slowly and carefully (don’t go crazy. Calm your mind and lower your heart rate)
*i was having trouble with pushups for some reason, so our department PT instructor put together this special set of things to do that help specifically with boosting pushup numbers and improving form. Do this 3 times a week at least and you should see at least moderate improvement pretty quickly.
I hope this helps some of you guys who are struggling to figure out what to do if you’re like me and are stuck inside with no gyms and no equipment that you own. If you don’t have dumbbells maybe just use something heavy! Have a good day everyone and remember to stay home and stay safe.
“Two-Phase” Stretch (10 seconds moderate, 10 seconds harder/farther, 20 sec total), working every major muscle area). This is a recommended technique by the FDNY and others as part of their CPAT prep course.
HIIT (following @jeremiah3133 awesome daily “quarantine HIIT”), 4 sets or until moderate exhaustion
Core:
40 crunches
40 flutter kicks
12 ab “Wheel” rollout
40 cross cross (like flutter kicks but legs above each other instead of aside)
40 side-to-side w/ 8lb dumbbell
As a bonus, if you have rope, an overhead pipe, and a stick/rod with a hole in one end (or one you can drill into and attach a metal eye to), or a Pulldown/cable machine, you can practice “overhaul” (what you do after a fire to pull down walls and ceilings to check for fire). This is a very annoying and difficult thing that’s great for your strength! Tie one end of rope to an object of 40-50lb or so, throw the rope over the pipe, and attach the other end to the end of your rod/stick. Pull the rod down, lifting the object, then let it back down easy. 4 sets of 10.
Special push-up prep*:
Straight arm plank 1 min
Side straight arm plank 30 each
Superman 1 min
Hollow 45 sec
Bar pushups
Elevated leg pushups
Pushups (as many as possible in 2 min)
25lb
Seated strict push press 3x12
Curls 3x12
Barbell deadlift 3x12
Stationary lunges 3x12 each time
Dumbbell arm work: (I do a lighter weight of 25lb for most of these because for some reason I only have a 25lb and 8lb dumbbell at home lmao and I obviously can’t get more rn, do whatever is doable but a bit hard for you)
Row, 4 sets of 10 each arm
Split squat, 2 sets of 10 each side
Concentration curls, 2 sets of ten each arm
PFT: our department does a basic physical fitness test every month. I try to do one at least a couple times a week
As many pushups as possible in 2 min
As many sit-ups as possible in 2 min
A mile as fast as possible (obviously can’t do that in quarantine lol)
Track your numbers and work to improve a little bit every time
Post-workout stretch:
Focus on shoulder, calves, hips, and other tight-feeling areas. Stretch slowly and carefully (don’t go crazy. Calm your mind and lower your heart rate)
*i was having trouble with pushups for some reason, so our department PT instructor put together this special set of things to do that help specifically with boosting pushup numbers and improving form. Do this 3 times a week at least and you should see at least moderate improvement pretty quickly.
I hope this helps some of you guys who are struggling to figure out what to do if you’re like me and are stuck inside with no gyms and no equipment that you own. If you don’t have dumbbells maybe just use something heavy! Have a good day everyone and remember to stay home and stay safe.