Decatur Township Fire Department Workout Log

The Decatur Township Fire Department is located in the southwest corner of Indianapolis, Marion County. Decatur Township is a mixture of rural and urban settings otherwise sometimes known as a ‘bedroom community’ consisting of 33 square miles. Decatur Township has developed over the years to a career department with 69 full-time firefighters and 15 reserve ‘part-time’ personnel. This is DTFD's workout site, ran by the firefighters. We hope you enjoy.

9/21/10

Last Workout to Wed Workout Circuit

Perform as a circuit, completeing one set of each exercise and resting as little as possible inbetween
Performs the moves for 40 seconds each
Complete all five exercises, then rest 3 minutes. Repeat until you've done 3 to 5 circuits

1 - Alternating Lunge to Dumbbell Press (25 LBS)
2 - Elevated Pushup
3 - Close Grip Chinup
4 - Burpee to Squat Jump
5 - Barbbell Rollout

2nd part of Wed Circuit

Perform as a circuit, completeing one set of each exercise and resting as little as possible inbetween
Performs the moves for 40 seconds each
Complete all five exercises, then rest 3 minutes. Repeat until you've done 3 to 5 circuits

1 - Inverted Row
2 - Kettle Bell Swings (25 LBS)
3 - Up/Down Plank Pushups
4 - Cross Body Clean and Press (25 LBS)
5 - Step Up to over head press (20 LBS)

9/15/10

Wed Circuit

Perform as a circuit, completeing one set of each exercise and resting as little as possible inbetween
Performs the moves for 40 seconds each
Complete all five exercises, then rest 3 minutes. Repeat until you've done 3 to 5 circuits

1 - Squat to Dumbbell Press (around 25 lbs)
2 - Plank with dumbell row (around 15 lbs)
3 - T-Pushups
4- Dumbbell reverse chop
5 - Pullup with knee raise

8/27/10

5K for Good Cause

We are currently training for a 5K on September 26th. Click HERE to learn more about it. Come out and run with us. Its for a Great Cause!
Longo