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Fitness: Four minute Tabata afterburner v2
Following the FRF workouts you should complete one of the suggested afterburners. I have simplified this process by choosing some for you already. Try to follow this afterburner. You can substitute any of the exercises if you wish. Push yourself during the 20 second work intervals. Choose two or four different exercises and switch between them every 20 seconds with 10 seconds of rest between for four rounds each (four minutes total). If you want to focus on more cardio recovery you can perform mountain climbers and burpees or row machine and treadmill. You can also use fireground movements and switch between them like sledges, drags, stairs or battling hoselines. An example Tabata is to perform medicine ball slams, superman planks, running man (abs) and side to side hops (or jumps).
Source: Fire Rescue Fitness |
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