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!

---

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 an active warm-up (see above).

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

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,

Aaron Zamzow