Firefighter Bodyweight Challenge Workout.

No Equipment, No Problem. Perform this workout when you cannot get to the gym or firehouse.

It can be very difficult to try to stay "fit for duty" on vacation, during the Holidays,  or if you  don't have access to a lot of equipment.  You could always go for a walk, do some stretches and/or maybe run some stairs.  All good options.

You could also do this great bodyweight workout.  I actually performed this workout a couple times on vacation in a small condo with only a towel and a little floor space.

The objective of the workout is to complete all the assigned reps of each bodyweight exercise (total of 500 reps).  **You can substitute out any of the exercises if you would like.

Beginners can bounce around from exercise to exercise until all reps are completed.  For a more challenging workout you should try to complete all the reps of one exercise before moving to the next.

Perform a couple of minutes of the active warm-up movements first and then try to complete the 500 reps as swiftly as possible.  Rest when you need it, especially if your form is starting to fail.  Don't perform poor reps!

Start with these active warm-up movements.  Perform at least one circuit of the four exercises, perform 2 circuits if you are very tight or sore from travel or a rough shift.  Click Here for a Video of this  4 exercise Active Warm-up routine.

-Knees side to side (6-10 reps each side)
-Straight leg raises (6-10 reps each side)
-Cross-overs (6-10 reps each side)
-Step back, reach and twist (6-10 reps each side)

After completing the active warm-up perform these 500 reps...

50 Prisoner Squats

50 Push-ups

50 Lunges (25 each leg)

50 Towel Rows-  I used a towel and wrapped it around a door to perform these body weight rows.  You can click here to see some great options to pull-ups and/ or body rows if you don't have a lot of equipment.

50 Plank Pulses (start with a plank, push hips up then return)

50 Biker Crunches (that's 50 each side)

50 Mountain Climbers (50 each leg)

50 Single leg touchdowns (stand on one leg and touch your toe.  Do 25 each leg

25 Burpees

25 Close Grip Push -ups

25 Reverse Grip Towel Rows- I used the same towel but grabbed it palms down to work grip and biceps

25 V-ups (or hanging leg raises)

Total of 500 reps!



Follow up the workout with a 10-minute stair interval.  Run steps for 30 seconds as fast as you can, rest for 30 seconds then repeat for a total of 10 minutes.  You can also run in a parking lot or garage.  Anything that will get your heart rate racing.

Give this workout a try.  Use this if you are in a pinch and cannot make it to the gym.  Make it a great day (or shift).  Let me know how I can help you get more fit for duty.

Stay safe and Get FRF,

Aaron Zamzow


Fire Rescue Fitness has workout programs that will help first responders lose weight, gain strength, lose bodyfat and most importantly improve performance on (and off) the fire/rescue scene.   To discover the best program for you, take the FRF workout quiz (click the link below).

Leave a Comment