3. 200 Mountain Climbers (Core Endurance & Hip Flexor Power) ​Primary Targets: Rectus abdominis (six-pack), obliques, hip flexors, and shoulders. ​The Functional Benefit: This is a dual-purpose movement. Your upper body stays in a static push-up hold, building massive shoulder endurance, while your lower body mimics a high-speed sprint. It builds explosive hip flexion and bulletproofs the lower back by forcing the core to stabilize under rapid movement. ​Note: Counting is usually done as "1-1, 2-2" (left/right equals one rep) or total reps (100 each leg). For a true challenge, count every step to 200.

​2. 200 Jumping Jacks (Cardiovascular MetCon & Lateral Agility) ​Primary Targets: Calves, deltoids, hip abductors/adductors, and cardiovascular system. ​The Functional Benefit: Most functional training happens forward-and-backward. Jumping jacks force lateral movement, which strengthens the stabilizer muscles in your ankles, hips, and shoulders. It keeps the heart rate spiked between heavy strength movements.

My name is Gavin Williams. I previously worked in door to door sales and am currently a cadet with the Buckeye Fire Department, working toward getting hired and starting my firefighting career. I enjoy backpacking, dancing, Nintendo games with my brothers, kayaking, and bush camping. The hardest thing I did this week was a 2 mile run wearing a 50-lb weighted vest. A goal of mine aside from becoming a firefighter is to participate in the Boston marathon.