Improve Your Performance with this 500 Rep Firefighter Workout

Try this quick and efficient Workout for First Responders. No equipment Needed.

This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn't have any fitness equipment.    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 exercise for a 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 active warm-up movements first 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 this active warm-up:

-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)

Click Here for a Video of this  4 exercise Active Warm-up routine.

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

prisoner squat

Prisoner Squats (in flip-flops)

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 bodyweight rows.  You can click here to see some great options for 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 on each side)

50 Mountain Climbers (50 each leg)

50 Single leg touchdowns (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 the workout with an FRF 4-minute Stretch routine (hold 4 stretches for 30 seconds x2). 

Give this workout a try.  This is an example of the type of workouts you get in the Fire Rescue Fitness Ultimate Fire Rescue Athlete Workout...along with a workout calendar, eating guidelines, exercise guidelines, and cardio interval workouts.  Check what other Firefighters are saying about this great workout (click here to get FRF).

Make it a great day (or shift).

Stay safe and Get FRF,

Aaron Zamzow (ZAM)

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