I’ll spend two days this weekend at the fire station, which means I’ll be squeezing fitness in between calls with a focus on minimum effective dose. That is, I’ll be doing just enough to maintain my fitness and improve.
Workouts I’m hitting throughout this shift cycle (That all take 30 min or less):
Tabata Chest/Arms (Pair w/ a cardio piece)
- :20 seconds work/:10 rest x 4 minutes (8 sets) – DB Crush Press
- :20 seconds work/:10 rest x 4 minutes, alternating (4 sets each) – Cable Tricep Push-Downs, Cable Curls
Legs (Pair w/ a cardio piece)
- Rear Foot Elevated Split Squats: 3 x 15/leg @ slow down, fast up tempo.
- Split Stance DB RDL: 3 x 12-20/leg, starting on weaker leg @ slow down, fast up tempo.
- Wall-Sits: 3 x 1:00
Cardio
- 1-2 days x 30 min Incline Walk (I use the treadmill setting for hills)
- Every minute on the minute x 10:00 – :10 max effort air bike sprint
Circuit
- 1:00 work/:30 rest x 3 rounds:
- Jump Rope
- Core (planks, side planks, sit-ups, mountain climbers)
- Burpee Pull-Up
Brain Gains:
A knot can maintain its shape without relying on another object, while a hitch needs something to wrap around to function. While I can honestly say I’m a much higher functioning person being hitched to my wife; I’d be remiss to not remind you to stay knotty.
😉
