Strength Training

• The main focus of strength training is on your core, the series of muscles around the abdominals that support your body and help you stand tall. Exercises that increase the strength of your core are integral to preparing for firefighter training. You should do these at least three times a week and preferably five times a week, combined with other exercises.
  
  Lateral lunges are a great choice. With lateral lunges, you stand on one leg, step forward with the other and pause to stretch your body in the opposite direction. Do a series of 10 lunges and switch to the other leg.
  
  Crunches, sit ups and knee tucks, an exercise in which you stand up straight and bring one leg up to your chest and then the other, are also good choices for increasing the strength of your core.
  
  

Muscle Training

• Muscle training is another important component of a firefighter workout. Muscle training works all parts of the body rather than just one area but is often done in a circuit-training style. With circuit training you work one area of your body for five to 10 minutes and switch to another area.
  
  You should focus on working your chest, arms, legs and calves as well as other body parts. Using a resistance band is an easy way to accomplish this. Hold the resistance band in your hands and pull the bands apart until you feel the tension. Lift the bands over your head or from side to side. You also can add lunges, bicep curls and calve raises.
  
  

Cardio Workouts

• Cardio workouts are the third component to the firefighter workout routine. Cardio routines get your heart rate up faster than strength training or other exercising and keep your heart pumping throughout the routine. Running, jogging, aerobics and dancing are great examples of cardio routines. When combining cardio with other workouts, alternate your days, doing cardio on one day and muscle or strength training on the next. You also can work out with a jump rope or go for a 20-minute run before doing your strength and muscle training. Make sure to give yourself a few minutes following the cardio routine to cool down your muscles and let your body rest.