Total Body “Progressive” Body weight Challenge Workout.
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 as an option in the FRF 28-day QS Workout.
It 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!
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 an 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
Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds).
This is a great workout to prep you for the next coming weeks. Give it a try and please consider joining like-minded firefighters, EMTs and medics and take advantage of this special offer. Click here to get FRF for only $9
Lets get FRF,