Are you FRF (Fire Rescue Fit)?

Are you FRF (Fire Rescue Fit)?  We all may answer that question differently.   The reason behind that question though is simple…   Are you ready for the demands of the day, of the job, of the tasks that you must do as a fire rescue athlete?  Sometimes our fitness gets away from us and we may not even realize it.    So, today, I wanted to give you a workout that has a twofold purpose.

First, its a very efficient workout that you can literally do anywhere and it will help you get “fit for duty.”  Second, its a great way to measure you current level of fitness and motivate you to improve it.

Check out the video below for details.

Click here to get a “printable” PDF of the FRF 5 Exercise Bodyweight Test -FREE

This is workout #1 from the new FRF Foundations Workout Program (click here for more information).  Let me know how you do and give me some feedback!  Maybe this workout/test will help you find a “why.”

Stay safe and Get FRF!

Aaron Zamzow


Discover the FRF Foundations Workout Program trusted and used by thousands of Firefighters to get stronger, lose weight and get back in shape.

The Get FRF Workout is the culmination of the lessons learned from the feedback and results seen from my previous program creations.  I decided to take the best workouts and training aspects and put them to use in this one effective workout program.  The Get FRF Workout is born from the efforts of thousands of hours of research and from the impressive results from the thousands of firefighters, EMTs and medics that have used FRF workouts and training protocols.

This is the most comprehensive workout system for Firefighters, EMTs and Paramedics. It will improve every aspect of your fitness (conditioning, strength, cardiovascular recovery, core power) and make you strong, lean, athletic and efficient. The workouts are easy to follow with exercise tutorials and are very practical.  I have also designed this program to be “excuse-proof.”  You can literally do these workouts anywhere; at home, in the gym, at the firehouse, or even outside.  Couple these efficient and effective workouts with the updated and easy-to-follow Eating Guidelines and I guarantee you will see results. This program is 20 years in the making and is endorsed by thousands of fire rescue athletes and hundreds of elite trainers.

The Foundations Program Includes:

  • 40-day Workout Training calendar
  • Efficient and effective resistance training options including 5 challenge workouts.  There are also 4 different  cardio workout options that you can customize to your specific goals.
  • Done for you interval workouts that you can adapt to meet your own needs based on equipment and preferences.
  • Workout options for the firehouse, gym or home.  Includes workout options for on-duty and crew workouts (group workouts)
  • Over 60 different exercises that will get you stronger, leaner and moving better than ever!  These exercises will burn fat, improve flexibility and increase your strength.
  • Versatile workout options that you can vary based on level of fitness and equipment available.  You can no longer use the excuse of not having a place to workout or know what exercises to do!
  • Fire Rescue Athlete Training rationale.  You will learn how to workout to perform better on the fireground and in life.
  • Core exercises and stretches (including easy to follow 4-minute stretch routines that you can do after workouts or before a shift).
  • Easy to follow exercise tutorials and video links

Click here for more information on this revolutionary workout program for firefighters…

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