Firefighter Bodyweight Workout to Boost Metabolism and Performance

  March 25, 2018

Total Body "Progressive" Bodyweight 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 in the FRF Fat Loss for Firefighters Workout Program (click here to read more about this workout used by thousands of firefighters). 
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).   It also incorporates the essential components that a fire rescue workout must have.   The active warm-up will improve your flexibility and movement efficiency, the included core exercises will help reduce injuries, and the full-body movements and interval will jack up metabolism and improve your cardio.  Want to lean up and gain functional strength, give this workout a try!  
 

You must perform the active warm-up first.  The overview sheet below lists one warm-up option.  Or, you can do the following warm-up.  You must do some active warm-up, it will increase your core temperature, improve your range of motion, and get your muscles (and mind) 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).

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). 

 

I like to record my total time it took to complete the 4 rounds.  I use that as motivation from time to time and to monitor my fitness progress.   Give this workout a try.  Feel free to substitute some of the exercises based on preferences and available equipment.  

Try it today and Get FRF!

Aaron Zamzow

 

The above workout is an example workout from the popular FRF Fat loss for Firefighters Program  (click here for more information).  

 

This is the same workout that past Fit for Duty Challenge Winners used.  You too can get results like this...

*THE RESULTS SHOWN ARE BASED ON ACTIVE AND STRICT PARTICIPATION IN OUR PROGRAM. RESULTS MAY VARY BASED ON INDIVIDUAL -- USER AND ARE NOT GUARANTEED.*

 

When I started the FRF Rapid Fat Loss Workout I weighted 310.3 lbs with a body fat of 36%. I was able to lose over 60 pounds at the end I weighted 243.2 lbs with a body fat of 24.5%! 

My health was starting to get in the way of my life and the job was starting to get hard for me.  My weight was really starting to slow me down in every aspect of life and the job.

The program truly helped me not only lose weight but I’ve seen a huge change in my day to day life (and not just at work).  I have more energy and I look forward to getting outside and being active.  Around the station I’m the guy now that says let’s go outside and train, do some hands on stuff.

The programs was really easy to follow–everything was laid out for you and if you didn’t know how to do a workout you could go online and check it out (which was really nice for me). I’m still working (every day) to get in even better shape to insure that I am always “fit for duty.” Thanks for this great program!    -Kevin Glover

 

Here are the results  other firefighters got with the program…

*THE RESULTS SHOWN ARE BASED ON ACTIVE AND STRICT PARTICIPATION IN OUR PROGRAM. RESULTS MAY VARY BASED ON INDIVIDUAL -- USER AND ARE NOT GUARANTEED.*

“Hey Aaron.  Just wanted to say thanks for the easy to follow workout program and eating guidelines. Today is day 28 of the program for me and I am happy to report I had great success. Total weight loss for me in the 28 days was 10.5#, I lost 1 1/2 inches off my waist, 5 inches off my belly.  What a nice feeling it is to have loose fitting pants again. Thanks again and I will let you know the results when the program is finished.  Thanks Again and Take Care.”

-Charlie Bau

 

“So far, I LOVE IT!  Lost 8 pounds in the first month and my core is stronger than ever. I feel more flexible and move faster.  The interval overhauls are a great idea and an easy way to incorporate “real” fire ground movements.  Looking forward to the next 6 weeks…..”

-R.  Heltsrtun

 

“Hey Aaron, I just have to send you a message to thank you for the workout program.  As of today I have lost 22 lbs., my body has definitely changed and become more defined and my turnouts are fitting me better.  The Eating Guidelines were a huge help and the cardio intervals kicked my butt in-shape.  I have a lot more energy!  I don’t feel rundown and tired after long calls now.  Thank You!”

-J. Markels

 

Click here to read about the program trusted by thousands of Fire Rescue Athletes all over the world...

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