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Below is a smoker of a work out submitted in by our CERT Fitness Team. Take the CERT Operator Fitness Workout Challenge.

Set #1) - 100 crunches / 25-40 pushups (regular)

Set #2) - 50 regular crunches / 50 reverse crunches / 25-40 pushups

Set #3) - 50 Left crunches / 50 Right crunches / 25-40 pushups

Set #4) - 100 L/R Crunches with bicycle of legs / 25-40 pushups

Set #5) - 50 Double (Reg/Reverse mixed) at same time 25-40 pushups

Set #6) - 100 Flutterkicks (or regular crunches for those with back problems) / 25-40 pushups

Set #7) - 100 Leg levers (or 50 left crunches / 50 right crunches - back problems) / 25-40 pushups

Set #8) - 100 morning darlings (scissors) (or 50 reg / 50 rev at same time) / 25-40 pushups

Set #9) - 100 situps in 2-3 minutes (or 50 left / 50 right crunches with bicycle of legs) / 25-40 pushups

Set #10) - 100 abs of your choice / 25-40 pushups

This one is for those who are just beginning:

Get creative with your fitness program! . The benefits of exercising and stretching after sitting idle for hours are numerous and include the following:

• Loosen up tight joints and muscles
• Increased blood flow to extremities
• Increased attention span
• Better nights sleep

This workout should only take approximately 21 minutes.. No equipment necessary! The super set is a series of exercises to be repeated with no rest. For the upper body superset, simply do five to ten pushups then roll over and rest your pushup muscles by doing ten crunches and continue on with the two different versions of pushups and crunches. One super set can be accomplished in as little as two minutes. If you repeat this particular workout five times you will have 150 pushups and 200 crunches in a ten minute period.

5-10 Super sets

1) Pushups 10
2) Crunches 10
3) Wide pushups 10
4) Reverse Crunches 10
5) Triceps pushups 10
6) Left/Right crunches 10/10

total time - 10-20 minutes

Listed above is a great chest, triceps, and abdominal workout. You can do the same for legs as well if you follow the super set below. Repeat the leg superset five to ten times as well depending on your fitness level.

1) Squats - 20
2) Crunches - 10
3) Lunges - 10/leg
4) Left/Right crunches - 10/10
5) Heel Raises - 20
6) Reverse crunch - 10