Fire Rescue Fitness Birthday Challenge Workout

Earn Your Cake with this Fire Rescue Fitness Birthday Workout.

The last 5 years (including this one) I have completed this special "Birthday" workout (on my to help me measure my fitness and determine where I need improvement.   This particular workout doesn't require a lot of equipment and can be done at home or at the gym  or firehouse (even if its 22 degrees below zero).  

I encourage you to do this workout (or a similar one) every once in a while to help keep you motivated and to gauge your level of fitness.    I call these OBWs or outcome-based workouts because you are working out until you complete the goal (prescribed time or reps).  

I like these challenge workouts because:

 #1 They are fun and scalable,

#2 They are a great way to measure your level of fitness and

#3 they can improve performance (if they include an active warm-up and some stretching).

This "Birthday" workout can be scaled to meet your available equipment and level of fitness.  Give it a shot, add or substitute some of the exercises as needed.  You must however begin this workout, like every workout, by performing an active warm-up.

Active warm-up (perform for 30 seconds or 6 reps per side of each exercise for 2 circuits wit no rest between exercises)

  1. Standing Chopsactive warm up template
  2. Step Forward toe reaches
  3. Spidermans
  4. Knees side to side
  5. Cross overs
(Repeat for a total of 2 circuits then foam roll)
Now that your ready...its on to the fun!
All you need for this workout is some type of cardio equipment- treadmill,  jump rope, steps (or a step-mill) and a way to do pull-ups or body rows.  You should time the workout from the first movement to the last so you can track your fitness progress from year to year.
Rest when you feel you need to (try to keep it at a minimum),  go from exercise to exercise at your own pace. Remember if your form starts to fail, take time to rest.  
Poor reps DO NOT count.

Start the timer.....then:

 1.  Run 400 meters on the tread.  If you don't have a treadmill you could create your own cardio component like jump rope 200x or running stairs.  Aim for a high-intensity cardio exercise that takes 1 to 2 minutes.  After you complete this part then move to the next exercise.
2.  Push-ups - 10 reps
3.  Pull-ups (or body rows)- 10 reps
4.  Prisoner (hands on your head) squats- 10 reps
5.  V-ups- 10 reps
6.  Burpees- 10 reps
7.  Lunges- 10 with each leg
8.  Narrow Push-ups - 10 reps
9.  Body Rows (or TRX Rows)- 10 reps
10.  Super Planks (click here for a demonstration) - 10 each side

Repeat for a total of 4 rounds.  I perform 4 rounds (one for each decade) if your just starting out try 2 or 3.  After you complete the last round, record your time then perform some stretching and foam rolling.  Make sure to rehydrate!

I try this every year on my birthday to make sure I am maintaining my level of fitness.  You should pledge to at least maintain or improve your fitness level from year to year. Give this challenge a try,  and remember to always "Train like a life depends on it."

Stay safe,
Aaron Zamzow

Did you look at the above workout and think..."no way?"  FRF was created to help motivate  firefighters, EMTs and medics to get more fit for duty.    We have workout programs, eating guides, recipes and coaching that can help you!  Here is a great example.

Need an effective workout for firefighters by firefighters?  Get the same program Kevin Glover used to lose over 40 pounds and get Fit for Duty....  Get more details by clicking HERE!

Congrats Kevin!

Join the thousands of Firefighters, EMTs and Medics using Fire Rescue Fitness to get results!


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