Warm up: 10 min
1. Core exercises: 3x (crunches 20x > supermans 20x)
2. Single and double waves.
3. Thrusters and rows
4. Inverted rows on the rings
5. Stairs 7x
6. Lunge and row
7. 4 push ups and 4 rows
8. 4 squats > walk > 4 dead lifts > 4 squats > walk > 4 dead lifts > walk
9. Hose drag > hose pull 3x
10. Cool down: 5 min
Enjoy
That was our 10th workout for this month. That is really good, we were able to get together 10 times and torture ourselves. Good stuff.
ReplyDeleteToday we started working on the core muscles. We did 3 sets of 20 crunches and "supermans" (lower lack extensions). No rest between set.
Then we did 3 sets of different exercises, 1 min 30 sec of work and 30 sec rest.
#2. We were using 1 3/4 fire house
#3. We used dry chem extinguisher
#4. We used gymnastic rings.
#5. We climbed the stairs. We had no air packs today. 4 times we walked every other step, 2 times we run, last one we walked backward. Everything was done in pretty fast pace.
After that we moved to apparatus floor and we did 3 other exercises.
#6. We used 35lbs kettlebell for one arm row while we did lunge on the opposite leg.
#7. We used two 35lbs dumbbells. We did 4 push ups follow by 4 rows, and we did 3 sets of that.
#8. We used two 45 lbs dumbbells. We did 4 squats with the weights, and then we went for a walk around the Quint 3, half way we did 4 dead lifts, walk again, and everything one more time. It was good grip exercise.
Then we moved to hose station. One person dragged and then pulled 3 times continuously 1 3/4 attached to 100 lbs weight. Last pull we completed in sitting position. That was a killer.
So, over all that was good workout, even with some down time between stations.
Jim and Chief did very well, I think they adapted over this month to this kind of working out. I think that is a great progress.
Ring work was a nice addition(and more difficult than it looks) . I liked this one and was able to knock it out in 23 minutes not including warm up and cool down.
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