Total Body “Progressive” Body weight Challenge Workout.
I get a lot of requests for example workouts from the various Fire Rescue Fitness Programs.  This is one of the workouts you will find as an option in the FRF Challenge.
It is a great Firefighter Body weight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene).   Give this a try!

You must perform the active warm-up first.  This warm-up will increase your core temperature, improve range of motion and get you ready for the workout.  (Click here for a quick overview of the warm-up exercises).

Perform 2 circuits of the following 5 exercises:
1.  Chops (5-10 reps)
2.  Knee Hugs (5-10 reps each)
3.  Spidermans (5-10 reps each)
4.  Knees side to side (5-10 reps each)
5.  Quadraped Rotations (5-10 reps each)

Then progress to the workout…. (scroll down).

Click on the video below for a workout preview…

Here is a recap of the workout (you can change the exercises based on your available equipment).  Remember to always start with an active warm-up (see above).

progressive bodyweight pic (new)
Click to enlarge picture.

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).

This is a great workout to prep you for the next coming weeks.  Give it a try and please consider joining like-minded firefighters, EMTs and medics and join the FRF Challenge.
Lets get FRF,
Aaron Zamzow
For a limited time you can get paid for getting FRF.  Win cash, prizes and a FRF Workout Shirt.  Join the FRF 6-week Challenge.  Lose weight, get strong, get lean and ultimately get “fit for duty” in the next 6 weeks…guaranteed.  Its time to add you to the picture below.
CLICK HERE for more information on the FRF Challenge.