This 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). Give this a try!
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 and do not skip the active warm-up (see above).
click to enlarge picture
-10 Pull-ups (or body rows)
-20 Prisoner Squats
-25 Biker crunches (25 each side)
-30 seconds plank
-1 minute of running stairs or sprints (some type of cardio)
Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds).
Let me know if you have any questions. You can substitute the exercises based on your goal and available equipment.
Stay safe and Get FRF!