Having five kids, Firefighter Tim says it’s difficult to find time to workout, so sometimes you need to “kill 2 birds with one stone.” With those five kids, a task that has to be done every day is laundry.  So take a minute or two in between loads and get that heart rate pumping!

Here’s Tim’s Laundry Basket workout: 

1:Bent over row
2:Squat press 
3:Lunge
4:Knees to basket 

Tortoise and the Hare workout :

This is a workout that consists of a slow, controlled movement followed by a fast movement. Working out like this is a great way to build muscle and get your heart rate up. It can really help with muscle confusion and jump starting the body into burning fat and gaining muscle.

Squat 12 reps 
Kettle swing 15 reps 

Squat sprawl 10 reps 
Star hold 20 seconds 

Dumbbell circles 12 to 15 
Break dancers 10/ 5 to each side 

Mountain climbers 20 reps 
Slow controlled push ups 12 reps 

Fire feet 20 seconds 
Dumbbell press 12 reps 

Repeat this workout 1, 2, 3, or even 4 rounds if possible. And, remember, you can use any combination of movements in this slow-fast pattern.

Twitter: @firemantimcfd