AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Expert: Rich Ruffing Date: 7/2/2007 Subject: CPAT training
Question God morning,
I hope you can help me with my workout routine. I am a 25 y.o. female training to join the firefighter academy. I have been working out for about 9 months but have been somewhat disappointed by my gains. I need a killer workout including cardio, strength and endurance. Maybe a sort of bootcamp-like training program along with weightlifting, cali, running. Also, i need to lose a few pounds that i've put ion while trying to increase my calorie intake. I have no muscle definition which i would like to achieve.
I am 5'9" at 162lbs. thank you very much,
gabriella
Answer Hi Gabriella. There a number of different routes you can use. Usually when prescribing these types of workouts (bootcamp), I start with just bodyweight exercises, which are hard enough for most individuals and can be done anywhere. Without knowing what you're strength levels are, here is a sample workout:
A1)High Bench/Box Step Ups (30-60sec. on one side, then switch legs)
A2)Chin Ups or Chin Up Hold@top (30-60sec.)
A3)Push Ups (30-60sec.)
A4)Burpees (30-60sec.)
A5)Jump Rope (30-60sec.)
**There is no rest between exercises until the last exercise is completed. Then rest rest one minute, and repeat sequence 2-4 times. In the first two weeks, I'd suggest performing each exercise for 30sec., in weeks 3-4 for 45sec., and weeks 5-6 for 60sec..
