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Do the moves that get the FDNY and NYPD in shape

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

June 20, 2007

Hail to our men in uniform. Their commitment to serving the greater good makes our days and nights feel safer.

Similarly, their commitment to rock-hard abs makes my train rides less boring. Needless to say, these boys are built.

If you've always dreamed of being as buff as a police officer or firefighter, try following their workout routine. Josh Skyer, a trainer at the Park Slope Fitness Collective, helps cadets train for their physical exams.

"[The exercise] is great for everyday people who want to diversify their workouts," he says. "And the multifunctional, compound movements increase the intensity of exercising without compromising flexibility or adding unwanted bulk."

The following workout, developed for New York City's finest and bravest, is sure to make even the most cowardly sap a force to reckon with. For the full effect, do four sets of 15 reps for each move.

Dumbbell punching

Hold a pair of dumbbells while standing with your feet shoulder width apart, and punch straight in front of you with your left arm, then your right arm.

Frankenstein sit-ups

This exercise is great for tightening up your midsection and strengthening your lower back. Lie down with your hands on your quads. Sit up, letting your hands slide to your feet, then lie back down. You can start with sets of 15 reps, though police officers should do sets of 1,000 as payback for parking tickets.

Dumbbell ladder climbs

This move helps firefighters prepare for the intense physical strain put on their bodies while climbing a ladder and balancing an oxygen tank or a screaming baby at the same time. Grab some weights and stand with your feet shoulder width apart. With your elbows bent, hold the weights at your shoulders. Lift your right arm and right leg, then your left arm and left leg, as if you were climbing a ladder.

Push-up with kick through

Start in push-up position. Push off the ground like you would doing a normal push-up, then kick your right leg under your left leg while raising your left arm. Alternate sides and repeat.

Lateral raise kick-ups

This move strengthens your deltoids and increases flexibility in your hamstrings. Holding a pair of dumbbells, stand with your arms at your sides and your feet shoulder width apart. Raise the dumbbells out to your sides to shoulder level. As you bring them back down to your sides, kick straight forward with your right leg. Repeat, alternating sides.