strength exercises

1. Rear Lunges

• Stand with feet shoulder-width apart holding one dumbbell in each hand.
  
  
• Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor and your right knee does not extend beyond  the toes of your right foot. Hands remain at your sides, gaze forward.
  
  
• Exhale and step forward with the left leg returning to the starting position.
  
  
• Finish all reps with the left leg before repeating with the right.            
  
     
• Repetitions: 8 to 15.
   

2. Step-ups

• Stand back from your step about 8 inches.
  
  
• Place your right foot, flat on the step (8 to 12 inches in height) and your left foot flat  on the floor.
  
  
• Exhale and push off as little as possible with the left foot as you bring both feet up to step level (you’ll now have two feet on the step).
  
  
• Inhale and lower your left foot to the floor and repeat.
  
  
• Repeat with the legs reversed.
  
  
• Repetitions: 8 to 15.
   

3. Bench Press

• Lie supine (flat on your back) on your bench holding dumbbells at your shoulders (elbows bent), feet planted firmly on the floor.
  
  
• Your shoulders should remain pressed against the bench and a slight arch is maintained in your lower back throughout the movement.
  
  
• Exhale and press both dumbbells straight up and towards the ceiling.
  
  
• Inhale and slowly lower weights to the starting position.
  
  
• Repetitions: 8 to 15.
  

4. Bent Over Row

• Stand with the right foot on the floor and the left knee on your bench or step as you bend at the waist holding a dumbbell in your right hand near the floor directly under your right shoulder. Place your left hand on the bench for support.
  
  
• Exhale as you pull the weight up from the floor to your right hip.
  
  
• Inhale as you slowly lower to the starting position making sure to feel the pull at the bottom of the movement.
  
  
• Repetitions: 8 to 15 on each side.
  

5. Lateral Raise

• Stand with feet shoulder width apart, holding dumbbells at your sides, elbows bent at 90 degrees.
  
  
• Exhale as you lift your elbows laterally away from your body. Make sure the elbows never go above the level of the shoulders.
  
  
• Inhale and slowly lower arms to the starting position.
  
  
• Repetitions: 8 to 15.
  

6. Leg Raise

• Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt with your head on the floor.
  
  
• Exhale as your slowly bring your knees to your chest and head off the floor.
  
  
• Inhale as you lower your head and straighten your legs to a point where your feet are a few inches off the floor.
  
  
• Repetitions: Repeat to muscle fatigue.
  

7. Bridge

• Lie on your back on a mat or padded carpet, knees bent, heels near your buttocks, arms at your sides.
  
  
• Inhale as you slowly raise your pelvis off the floor as high as it will comfortably go. Tighten your buttocks and squeeze your shoulder blades together, hold and breath. Exhale as you lower back down to the floor.
  
  
• Hold Time: 10 to 30 seconds.

Michael Stefano is author of The Firefighter's Workout Book, as well as a twenty year veteran of the New York City Fire Department. His simple, yet highly effective training programs are used by firefighters across the country, and the general population alike.

Posted September 2003