HPVFD Health & Wellness

We are making a commitment to get healthier together in 2014 at the Highland Park Volunteer Fire Department. Thanks to some generous donations we have been able to piece together some fitness & gym equipment. Captain Tim Langan & Firefighter Andy Campbell have researched & planned out a program to encourage health, fitness & wellness among the members.

The program kicked off last week with a group workout & continued this week with a second workout – there will be two workouts in our first month, “Intro”, that can be completed during the open gym hours at the Firehouse on Monday & Wednesday or on your own (at home, at the gym, etc.). The goal was to make a beginner workout that could get people started with minimal equipment and make use of the existing equipment we have at the Firehouse.

Here is the plan for January, 2014:

HPVFD Health & Wellness
January 2014 Workouts – “Intro”

Warmup:

Jumping Jacks – 20
Arm Circles – 10 (each direction)
Knee Raises – 10 (5 each leg)
Butt Kickers – 10 (5 each leg)
Hip Circles – 10 (5 each leg)
Hip Extensions – 20 (use Broomstick if needed)

Optional Warmup Add-On: 5-10 Mins on Bike or Treadmill (easy pace)

Workout A: 3 – 4 Rounds

1. Standing Military Press, 5-8 Reps
2. Chest Press on Universal Machine, 5-8 Reps
3. Mountain Climbers, 20 total (10 each leg)
4. Wide-Grip Lat Pulldown on Universal Machine, 5-8 Reps
5. Alternating Reverse Lunge, 3-6 reps per leg

One Round is the completion of exercises 1-5. Pick a weight or resistance that is challenging but allows you to recover quickly. Always use good form.

Workout B: 3-4 Rounds

1. Bodyweight Air Squat, 10-20 Reps
2. Stiff Leg Deadlift, 8-10 Reps
3. Close-Grip, Reverse-Grip (Palms Facing) Lat Pulldown on Universal Machine, 5-8 Reps
4. Triceps Pressdown on Universal Machine, 8-10 Reps
5. Bird Dogs, 8-10 total

One Round is the completion of exercises 1-5. Pick a weight or resistance that is challenging but allows you to recover quickly. Always use good form.

Finishers – Optional

–       Jumping Jacks (30 seconds on, 30 seconds rest, repeat)

–       Jump Rope (30 seconds on, 30 seconds rest, repeat)

–       Bike (1 min sprint pace, 1 min easy pace, repeat)

–       StairMaster (5-10 mins total)

–       Treadmill (1 min sprint pace, 1 min easy pace, repeat)

–       Treadmill (10-20 minutes, walking pace at incline)