Get Fire Rescue Fit with this Firefighter Workout Option.

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 our FRF workout programs. 


Click here for more information on FRF Workout Programs.  All programs include workouts, eating guide, app, coaching and more...

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!

You must perform the active warm-up first.  This warm-up will increase your core temperature, improve range of motion and get you 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 and do not skip the active warm-up (see above).

click to enlarge picture

-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 (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!

Aaron Zamzow

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