{"id":8042,"date":"2019-01-01T07:55:58","date_gmt":"2018-12-31T23:55:58","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline-tmp\/?p=8042"},"modified":"2019-05-14T01:34:42","modified_gmt":"2019-05-13T17:34:42","slug":"shapeup-firefighters-workout","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/shapeup-firefighters-workout\/","title":{"rendered":"5 Easy Steps To Get Ripped"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<\/p>\n<h4 style=\"text-align: center;\"><strong><em>Ripped for the rescue &#8211; Perform the firefighter\u2019s workout to boost your strength, agility, balance and coordination \u2013 which are required to manoeuvre dangerous missions. <\/em><\/strong><\/h4>\n<p><!--more-->[\/vc_column_text][vc_column_text]<span style=\"font-size: SMALL;\">TEXT: ALYWIN CHEW<\/span>[\/vc_column_text][vc_column_text]Being fit is a necessity for firefighters, because of the arduous tasks they must perform while on the job. For instance, you would need excellent core strength and cardiovascular capacity for running up stairs dressed in heavy gear. As such, a firefighter\u2019s workout routine revolves around functional fitness.<\/p>\n<p>\u201cA good exercise for firefighters is the medicine ball slam, as it works the abs in multiple planes of motion to increase power and core strength,\u201d says Jamal Bin Moideen, gym supervisor at Fitness Workz at HomeTeamNS.<br \/>\n\u201cWhether it is to force open a door or move heavy equipment, doing these exercises will help to better execute the rotational movement that requires a lot of strength and energy.\u201d[\/vc_column_text][vc_row_inner][vc_column_inner][vc_custom_heading text=&#8221;Farmer&#8217;s Walk&#8221; font_container=&#8221;tag:h2|text_align:left|color:%23dd1111&#8243; google_fonts=&#8221;font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal&#8221;][vc_column_text]<strong>What:<\/strong> A great full-body, cardiovascular exercise to prep you for strenuous activity.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;8045&#8243; img_size=&#8221;medium&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_empty_space][vc_column_text]1. Carry a kettlebell or dumbbell that is half your bodyweight in each hand and<br \/>\nwalk 20m to 30m.<\/p>\n<p>2. Ensure that you pull your shoulders back, brace your core and keep your chest up.<\/p>\n<p>3. Do 3 sets, with a minute of rest between each.[\/vc_column_text][\/vc_column_inner][vc_column_inner][vc_custom_heading text=&#8221;Spider-man Crawl &#8221; font_container=&#8221;tag:h2|text_align:left|color:%23dd1111&#8243; google_fonts=&#8221;font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal&#8221;][vc_column_text]<strong>What:<\/strong> This works the whole body, especially the core and arms.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;8051&#8243; img_size=&#8221;medium&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text]1. Adopt a push-up position with your elbows slightly bent.<\/p>\n<p>2. Push yourself forward by stretching your left arm out while bringing your right leg to your right elbow.<\/p>\n<p>3. Repeat for the other side, making sure your abs are tensed and your back straight.<\/p>\n<p>4. Crawl 10m per set for 3 to 5 sets.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_custom_heading text=&#8221;Overhead Press &#8221; font_container=&#8221;tag:h2|text_align:left|color:%23dd1111&#8243; google_fonts=&#8221;font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal&#8221;][vc_column_text]<strong>What:<\/strong> This workout helps condition the shoulders for heavy lifting.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text]1. Start with a barbell that is about a third of your bodyweight. Rest it on your front shoulders with your feet and back straight.<\/p>\n<p>2. Push the bar above your head, locking your elbows and shrugging your shoulders \u2013 this helps to prevent shoulder impingement.<\/p>\n<p>3. Hold the barbell aloft for one second and lower it slowly back to the starting position.<\/p>\n<p>4. Do 8 to 10 reps, for 3 sets.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;8053&#8243; img_size=&#8221;medium&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Medicine Ball Slam &#8221; font_container=&#8221;tag:h2|text_align:left|color:%23dd1111&#8243; google_fonts=&#8221;font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal&#8221;][vc_column_text]<strong>What:<\/strong> Besides being a great way to develop power, speed and hand-eye coordination, ball slams are a great form of stress relief.[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text]1. While keeping your back straight, pick up a medicine ball and bring it above your head, tip-toeing slightly and inhaling.<\/p>\n<p>2. Bend your waist forward and contract your core, slamming the ball down as hard as possible. Exhale when performing this.<\/p>\n<p>3. Do 10 reps for 3 sets.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;8054&#8243; img_size=&#8221;medium&#8221;][\/vc_column_inner][\/vc_row_inner][vc_custom_heading text=&#8221;Kettlebell Swings&#8221; font_container=&#8221;tag:h2|text_align:left|color:%23dd1111&#8243; google_fonts=&#8221;font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal&#8221;][vc_column_text]<strong>What:<\/strong> This exercise works many parts of the body, from the muscles along your back to the glutes, hamstrings, shoulders and abs.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;8056&#8243; img_size=&#8221;medium&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]1. Hold a 16kg kettlebell between your legs while bending over slightly.<\/p>\n<p>2. Keeping your back flat and looking ahead, bend your hips back and swing the kettlebell till it is behind your legs, then swing it up to eye level, thrusting your hips forward.<\/p>\n<p>3. Perform 20 reps for 4 sets. Increase intensity by swinging the kettlebell above your head.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><span style=\"color: #993300;\">Other articles that you might like:<\/span><\/h4>\n<h6><u><a href=\"https:\/\/wp.me\/p93hFS-1ZE\">When Technology and Innovation Meets Gym Workouts<\/a><\/u><\/h6>\n<h6><u><a href=\"https:\/\/corpstaging.hometeamns.sg\/frontline\/shapeup-fitness-apps\/\">The 6 Fitness Apps To Achieve All Your Wellness Goals<\/a><\/u><\/h6>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text] Ripped for the rescue &#8211; Perform the firefighter\u2019s workout to boost your strength, agility, balance and coordination \u2013 which are required to manoeuvre dangerous missions.<\/p>\n","protected":false},"author":25,"featured_media":8059,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-8042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Easy Steps To Get Ripped - Frontline<\/title>\n<meta name=\"description\" content=\"Learn about the firefighter\u2019s workout to boost your strength, agility, balance and coordination \u2013 which are required to manoeuvre dangerous missions.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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