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Squat
 Benefits: Tones the thighs, hips, and buttocks while building strength and endurance. Increases your ability to burn fat.
Start out by standing with your feet shoulder width apart holding dumbbells at your sides. Hold the head straight while you maintain the natural arch in your back. Inhale and swing the weights slightly forward for balance, bending at the knees and hips to a sitting position. Your buttocks never drops below the level of your knees and your knees do not extend beyond the toes. Exhale, slowly rising to a standing position with knees and hips straight, allowing the dumbbells to drop back to your sides. Select a resistance (body weight or dumbbells) that enables you to hit muscle fatigue in the 12 to 20 repetition range, and do 2 or 3 total sets.
Intensity Booster: If you don't have access to free weights, you can simply perform the exercise at a slower pace to increase intensity and overall results. Squat down to a slow count of 8, and back up to a slow count of 4. See The Firefighter's Workout Book for more information on squats done right as well as slow motion training.
For more fat burning, body sculpting exercises, get your
copy of The Firefighter's Workout Book today.
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Step-Up
Kick-back
Squat*
Rear Lunge
Calf Raise
Standing Press
Butterfly (Fly)
Push-Up
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Incline Press
Bent Row
Upright Row
Pullover
Cable Row
Seated Press
Lateral Raise
Rear Raise
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Concent Curl
Seated Curl
Bench Press
Reverse Curl
Tricep Kickback
Bench Dip
Tricep Press
Sit-Up
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Leg Raise
Reverse Leg Raise
Side Leg Raise
Hamstring Stretch
Triangle Stretch
Calf Stretch
Star Stretch
Alt Leg Stretch
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Bridge
Knee to Chest
Crossover Stretch
Chest Stretch
Shoulder Cross
Lat Stretch
Tricep Stretch
Pullover Stretch
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ABOUT THE AUTHOR
Michael Stefano, author of The Firefighter's Workout Book is also a 20-year veteran of New York City Fire Department currently serving in the rank of captain. He is also a certified fitness instructor with the American Council on Exercise, and holds various certifications in Hatha Yoga instruction. Stefano has been trained as an emergency medical technician, adding to his understanding of human anatomy and physiology. He has been developing exercise programs for firefighters as well as men and women from all walks of life for the past twenty years.
Michael Stefano's workout routines and articles have been featured on such internet giants as AOL, MSN, Yahoo!, eDiets, eFitness, iVillage and Firehouse.Com. In addition to his bestselling book, Michael also offers a unique, one-on-one personalized workout system that's available through this website (Learn More).
From American Health and Fitness Magazine
Hey, want a hot body?
The Firefighter's Workout Book is the ultimate guide for both men and women of any fitness level. The instructional guide provides very in-depth training regimens used by firefighters across America as well as nutritional tips and overall lifestyle changes. Each exercise outlined is illustrated in step-by-step photographs which helps you get that fiery sensation in every muscle-an easy to understand guide.
You can also chart your progress at the end of the book, as well as peruse the thorough glossary of fitness terms. Want to know your healthy bodyfat percentages? Check it out. As an added bonus, author and New York City firefighter Michael Stefano includes personal accounts of his treacherous fire calls in which he says training rituals aided him. You don't have to fight fire to use this book, but you do have to be serious about fitness. Get that red-hot sizzlin' body you always wanted. --Les Ingram
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