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).
Finish the workout with 5 minutes of static stretching and foam rolling! Don't skip this part!
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!