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Thread: how do you get/keep in shape? i need help

  1. #1
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    Lightbulb how do you get/keep in shape? i need help

    i just finished my emt training and will hopefully be starting the academy in a few months. i am not in horrible shape. but i definitely want to get in kick *** shape. what does everyone do to get in good shape or keep in good shape.. do you have a regular gym workout? do you go to crossfit? or boxing? i'm just looking for something that everyone recommends will help with overall shape and help me through training... help please!


  2. #2
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    Here is my routine that I used for CPAT preperation (and passed) and I still use.

    Monday Chest/biceps

    Bench press 4 sets of 5 reps 30 sec rest in between
    Butterflies 4 sets of 5 reps 30 sec rest
    Alternating dumbell press 4 sets of 5 reps 30 sec rest
    Pushup 4 sets of 10

    Barbell curls 4 sets of 5 30 sec rest
    Preacher curls with dumbell 4 sets of 5 on each arm 30 sec rest
    Cable curls 4 sets of 4 30 sec rest
    alternating dumbell curls 4 sets of 5 30 sec rest

    EFX for 30 minutes with 100 on resistance and all the way uphill wearing a 40pd weight vest

    Tues Cardio

    30 to 45 min on efx 100 on resisitance with 40pd weight vest
    10 min on stairmaster

    Wed Triceps and back (my least favorite day)
    Cable row 4 sets of 5 30 sec rest
    Lat pull down 4 sets of 5 30 sec rest
    bent over barbell row 4 sets of 5 rest for 30 sec
    Standing cable row 4 sets of 5 for 30 sec
    Skull crushers 4 sets of 5 30 sec rest
    stand tricep cable pull downs 4 sets of 5 30 sec rest
    dips 4sets of 5 30 sec rest
    standing overhead tricep curl 4 sets of 5 for 30 sec
    EFX 30 minutes weight vest

    Friday legs and shoulders
    Squat 4 sets of 5
    Hamstring curl 4 sets of 5
    leg press 4 sets of 5
    calf raises 4 sets of 5
    shrugs with barbell 4 sets of 5
    upright row 4 sets of 5
    shrugs with dumbells 4 sets of 5 hold for 10 sec
    dips with shoulder concentration 4 sets of 5
    cardio 30 min nothing too extreme (your legs are shot)
    cvarney5 likes this.

  3. #3
    Forum Member Wolfn's Avatar
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    Is it a good idea to get all your exercise done on one day (cardio, upper body, etc) and take the next day for rest, then exercise, etc?
    Normal is an illusion. What is normal for the spider is chaos for the fly.

  4. #4
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    Your workout routine should be tailored to your needs. Don’t neglect your heart and lungs like many folks do.
    The key to staying in shape is to maintain your motivation to work out; the rest will fall into place.

  5. #5
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    I noticed that three of our four juniors have significant weight problems as do many of our senior members.... Myself included.

    I have started a program which is a hybrid of insanity, p90x and crossfit.

    Not many sign up.

  6. #6
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    I'm not huge fan of the gym, so I just try to stay as active as possible. I'm lucky enough to live next to the ocean so most of my working out is just body surfing, surfing, or skim boarding. This has managed to keep me in pretty good shape overall. What I would recommend as a workout routine would be lap swimming and running. You'll always be doing cardio, but if you swim with your legs holding a piece of foam you'll be working your upper body pretty well.

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