Firefighter Workout- Progressive Bodyweight Challenge

  December 10, 2015

I get a lot of requests for workouts that require a minimal amount of equipment.  Here is a great Firefighter Bodyweight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene).

Click on the video below for a recap.

Here is a recap of the workout (you can change the exercises based on your available equipment)…

5 burpees

10 Pull-ups (or body rows)

15 Push-ups

20 Prisoner Squats

25 Biker crunches (25 each side)

30 seconds plank

1 minute of running stairs or sprints

Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds).


Looking for more great challenge workouts?  Check out the Ultimate Fire Rescue Athlete Workout Program, a comprehensive 12-week Firefighter Workout Program designed to get you in the shape of your life! 

firefighter fitness- progressive bw challenge


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