I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout. This workout will get your heart racing, challenge your core and work your muscles. You can change the variables (times, weights and effort) based on your level of fitness and whether your on-shift or not.
The workout consists of three, 10 minute intervals each with a different focus. The first 10 minutes focuses on anaerobic recovery, the second ten minutes on full body strength and the last ten minutes on fire ground related movements.
The only equipment needed for the intervals are a 50 feet bundle of fire hose (2 1/2 inch works best), some stairs if you got them (or a jump rope), a place to do body rows (pull up bar) and an interval timer (there are android phone apps for this).
Interval 1. Sprints. This interval requires a little space, you can use the garage bay or parking lot. Set your interval timer to 30 seconds of work and 30 seconds of rest for 10 rounds (10 minutes total). Start the timer and walk around the bay or parking lot for the first 30 seconds. The second 30 seconds you should sprint at 50% pace. Continue to walk during the first 30 seconds (recovery or rest) of each minute and running (sprints) the second 30 seconds for 10 rounds total. As each minute progresses your speed and effort level should follow suit. For example the first sprint should be at 50%, the second 60%, the third 70%, the fourth 80% and so on. As soon as you finish your last interval immediately reset the timer and proceed to interval #2.
Interval 2. Full body strength. This interval consists of 3 exercise performed with either 30 or 40 seconds of work (40 for intermediates and 30 seconds for beginners) and 20 or 30 seconds of rest. You should do each exercise 3 times for a total of 9 minutes, the last minute you should hold a plank.
Here are the exercises:
**Repeat this circuit 3 times then hold the plank for the final minute. After you complete the plank rest the times and progress to interval 3.
Interval 3. Fire ground Movements. This interval should be performed with the same time parameters as interval 2. This interval will require you to perform exercises (or movements) that are synonymous with the fire ground. Here are the exercises”
- Climbing stairs
- Floor crawl (like doing a search)
- Hose Drag (grab both couplings of the 50 ft of hose pull, for more of a challenge pull the LDH hose)
**Repeat this circuit 3 times then hold the plank for the final minute. After the last interval, grab some water and foam roll.
Fire Rescue Fitness is dedicated to getting firefighters, EMTs and medics “fit for duty.” Each one of the FRF workouts include the above components and are guaranteed to get you stronger, leaner and moving better on the fire ground. Take a look at the results other Fire Rescue Athletes are getting with the FRF Ultimate Fire Rescue Workout…
“I happened to be on Facebook one day and Fire Rescue Fitness popped up in my news feed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.
I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before. When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.
I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “
Thanks Aaron and FRF! –Lisa Charbonneau
Take a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..
“Last summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.
I came across the Ultimate Fire Athlete Workout and thought I would give it a try. I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!
I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.
I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.”
Thanks Aaron for an Awesome Program! –Doug Franklin