Get Strong and Lean with this FRF Bodyweight Workout.

It can be very difficult to try to stay “fit for duty” on 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 when on the road, all you need is a little floor space and a towel (or webbing).

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 the video below for a demonstration.  Repeat the active warm-up circuit 1 or 2 times.

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)

Balance Pic

Single-leg touchdowns (great for balance).

50 Single leg touchdowns (25 each leg)

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.

Finish with a light stretch and some water!

Give this workout a try.  This is an example of the type of workouts you get in the Get FRF (Fire Rescue Fit) workout Program.  This program was designed to get firefighters, emts and medics leaner and stronger using minimal equipment.  So, no equipment, no problem!  Click here to get more information on this program or just read below.

Make it a great day (or shift).

Stay safe and Get FRF,

Aaron Zamzow


Discover the Get FRF (Fire Rescue Fit) Workout Program trusted and used by thousands of Firefighters.

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 Get FRF (Fire Rescue Fit) Program Includes:

  • 8-week Get FRF Workout Training calendar
  • 9  Different 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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