Darryl Johnson, Chicago Fire Dept. fitness coordinator

Darryl Johnson, fitness coordinator for the Chicago Fire Department, demonstrates the fitness program he developed for firefighters so that you can use it too. (Remember, it’s a good idea to check with your physician before starting any workout routine.)

WARM-UP

Butt kicks: Stand with feet shoulder-width apart. Bend right leg back at the knee. Return to original position. Alternate legs. 30-60 seconds.

Alternating power kicks: Stand with feet shoulder-width apart. Lift right leg forward at the hip 90 degrees while stretching left arm toward right foot, then back down. Alternate legs. 30-60 seconds.

Knee to chest (shown): Stand with feet shoulder-width apart. Raise right leg at the knee. Grab the knee and bring it close to your chest, then lower. Alternate legs. 30-60 seconds.