Get Fire Rescue Fit with this Firefighter Workout Option.

  December 3, 2018
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 NEW  FRF "Fit for Duty" Challenge Workout Program (now with the FRF Workout App)

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).

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!

Aaron Zamzow


Fire Rescue Fitness is dedicated to creating workout programs for firefighters, emts and medics.  All of the FRF workouts include eating guidelines, recipes and other resources to help you get results.  Join the thousands of firefighters, EMTs and medics that have used FRF to get more fit for duty. And, right now you can win cash and prizes for getting FRF (fire rescue fit).  Click here to learn about the 2019 FRF Fit for Duty Challenge.

Leave a Reply

Your email address will not be published. Required fields are marked *