On-duty responder fitness: Focusing on the legs

Moving patients, lifting from the ground and stepping in/out of the truck are a routine part of the day for every responder. However, most of us lack the leg and hip strength needed to safely and effectively do the job.

You sit for long periods of time, you treat your patients hunched over, you chart contorted over a computer and then sit in the truck to get back to the base.

You sit and compress forward for almost your entire shift, and that causes your hips and legs to get weak. Often, you may experience poor endurance in your legs — duly noted as your quads burn huffing up 4 flights of stairs to get to the patient.

Training legs while on duty and in uniform is very effective, easy, quick and will reduce the chance of getting hurt. The stronger your legs and particularly hips are the less your back has to work, and that reduces injury.

Body weight is the only tool you need to get started; simply follow the exercises in the video two times per week, waiting at least two days between sessions.

Form and control are more important than speed, so pay close attention to body position and technique. As I noted in the video, "root" the feet at ALL times; this is arguably the most important part of training legs properly as it turns the hips on and improves balance.

To make this workout burn additional fat, add in the abdominal training exercises between leg exercises for a core and leg workout that will help you feel good, look good and stay injury free.