The Fire Rescue Fitness Body Weight 500 Workout

It can be very difficult to try to stay “fit for duty” 500 rep chalen 2on vacation,
during the Holidays,  or if you  don’t have access to a lot of equipment.  This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment.    I actually performed this workout a couple times on vacation in a small condo with only a towel and a little floor space.

The objective of the workout is to complete all the assigned reps of each exercise for a total of 500 reps.  **You can substitute out any of the exercises if you would like.  Beginners can bounce around from exercise to exercise until all reps are completed.  For a more challenging workout you should try to complete all the reps of one exercise before moving to the next.

Perform a couple of minutes of active warm-up movements first then try to complete the 500 reps as swiftly as possible.  Rest when you need it, especially if your form is starting to fail.  Don’t perform poor reps!

Cross over action left

Cross overs

Start with this active warm-up:

-Knees side to side (6-10 reps each side)
-Straight leg raises (6-10 reps each side)
-Cross-overs (6-10 reps each side)
-Step back, reach and twist (6-10 reps each side)

Click Here for a Video of this  4 exercise Active Warm-up routine.

After completing the active warm-up perform these 500 reps…

prisoner squat

Prisoner Squats (in flip-flops)

50 Prisoner Squats

50 Push-ups

50 Lunges

50 Towel Rows-  I used a towel and wrapped it around a door to perform these body weight rows.  You can click here to see some great options to pull-ups and/ or body rows if you don’t have a lot of equipment.

50 Plank Pulses (start with a plank, push hips up then return)

50 Biker Crunches (that’s 50 each side)

50 Mountain Climbers (50 each leg)

50 Single leg touchdowns (25 each leg)

Balance Pic

Single-leg touchdowns (great for balance).

25 Burpees

25 Close Grip Push -ups

25 Reverse Grip Towel Rows- I used the same towel but grabbed it palms down to work grip and biceps

25 V-ups (or hanging leg raises)

Total of 500 reps!

Follow up the workout with a 10-minute stair interval.  Run steps for 30 seconds as fast as you can, rest for 30 seconds then repeat for a total of 10 minutes.

Give this workout a try.  This is an example of the type of workouts you get in the Fire Rescue Fitness Ultimate Fire Rescue Athlete Workout…along with workout calendar, eating guidelines, exercise guidelines and cardio interval workouts.  Check what other Firefighters are saying about this great workout (click here to get FRF).

Make it a great day (or shift).

Stay safe and Get FRF,

Aaron Zamzow


  1. jerry mills on December 24, 2015 at 6:10 pm

    I have gotten to where I prefer BW exercises over weights. Thank you for this workout and I want you to know that the Ultimate Fire Rescue Athlete workout program has changed my life. Thank you Aaron. Keep up the great work!

    • Zamzowfitness on December 24, 2015 at 11:22 pm

      Awesome brother, thanks so much for the support! Stay safe and stay FRF!

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