Jul 11, 2022
On-The-Go Functional Fitness Workouts for EMTs

emts

It can be difficult to find time to work out around an EMTs’ busy schedule.

Lifting and moving large patients and heavy equipment is demanding work. Especially if you need to carry things up or down stairs. Staying in shape helps prepare you for lifting and moving with a reduced chance of injury.

Additionally, if EMTs spend a lot of their time in an ambulance driving around, you’re spending a lot of time sitting. It’s important to find time to stretch and exercise to help prevent back pain and keep your muscles strong.

Being physically fit is essential so you and your fellow EMTs stay safe and injury-free on the job! 

The team at Performance Health came up with a few ways to keep your workouts in the rotation, no matter how busy you are. All you need for this workout is a resistance band and your ambulance!

Below is an excerpt from the Performance Health article and sample workout.

LEGS

1. Step Up

  • Place your foot firmly on the step with your hands on your hips or at your side
  • Your hips should be square, your shoulders back, and your head up
  • Press up on your leg that is on the step, try not to jump up
  • Balance at the top pausing, then step back down
  • Repeat
  • Switch to the opposite leg and repeat

2. Squats

  • Attach your resistance band to a secure anchor point
  • Hold the end loops in your hands and move away to create resistance
  • Plant your feet shoulder-width apart and keep your arms extended
  • Squat
  • Return to your starting position

PUSHING MOVEMENTS

 3. Push-Ups

  • Place your hands on the ambulance and get into a push-up position
    • It’s easier when your hands are higher, move down to the step for more of a challenge or to the floor for even more added difficulty
  • Place your hands on the ambulance and get into a push-up position
  • Drop down, pause, and press back up
  • Repeat

4. Double Arm Press

  • Attach your resistance band to a secure point
  • Stand with your back to the attachment point and hold one end of the band in each hand
  • Plant your feet shoulder-width apart
  • Press straight out and slowly come back until your elbows are at ninety degrees
  • Repeat
  • As you move down this list, each variation creates an added challenge
    • Step into a lunge stance and repeat the exercise
    • Stand on one leg and repeat the exercise
    • Stand on one leg and alternate arms as you press
    • Lunge forward, press, return to your starting position, and repeat

» ALSO SEE: Vitamin D & the Tactical Athletic Performer

PULLING EXERCISES

5. Row

  • Attach your resistance band to a secure point
  • Stand facing the attachment point and hold one end of the resistance band in each hand
  • Stand with your feet shoulder-width apart and hinge your hips backwards into a miniature squat
  • Pull straight back, bringing your shoulder blades together, return and repeat
  • As you move down this list, each variation creates an added challenge
    • Alternating row: alternative pulling back with each arm
    • Alternating row: alternative pulling back with each arm
    • One leg row: Balance on one leg and complete your row
    • One leg alternating row: Same as the above but alternate your arms
    • Single leg reach row: Miniature squat up into a row

To read the full article from Performance Health, click here.