Resources and Workouts that will keep your Immune System and Body Strong!
As most of the world is in quarantine, we as first responders are on the front lines. Due to the stress of the times it is imperative to continually focus on your own health and fitness. Remember you must take care of yourself so you can take care of them. Please check back to this page frequently for resources and workouts that will help you and your crew.
The FRF 28-day CATALYST Program is now live and FREE for first responders.
No equipment, no problem. The Coronavirus may have shut down your gym access but it does not have to hinder your fitness and workouts. Fire Rescue Fitness created a FREE 28-day workout program that does not require a lot of equipment and can be performed at your home and/or the firehouse.
Workouts and Resources for You and Your Crew to keep you Healthy and fit for duty
Firefighter Cardio Interval Workout for Fat Loss
I have had a of of requests for quick workouts that can be done with minimal equipment. Here is a re-post of one of my more popular cardio interval workouts I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval…
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The FRF (Fire Rescue Fit) Body Weight 500- Rep Workout
It can be very difficult to try to stay “fit for duty” on vacation or if you don’t have access to a lot of equipment. 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…
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5 Reasons to Eat Bacon in the Firehouse…
Before you go Hog wild (sorry, had to say it) on bacon please read the following disclaimer. Let me state up front that saying bacon is “healthy” does not mean it’s healthy to eat it in huge quantities nor does it mean it’s healthy to eat large amounts seven days a week. Try to stick to small…
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The Most Important Fitness Component for Firefighters…
I often get asked by Firefighters, EMTs and Paramedics to evaluate their current fitness programs and to possibly give some suggestions. I always try to explain to the individual or group that in order to evaluate the program we must understand the physical demands of the job. Research conducted by York University (Ontario) about the physical demands of Firefighting stated–…
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Improving Firefighter Cardiovascular Fitness
What do Fire Rescue Fitness Workouts and the Wisconsin Badgers Basketball Team have in common? Before I answer that question, I need to explain a little about cardiovascular conditioning and VO2 max. VO2max is a measure of the maximum rate at which an athlete’s body is able to consume oxygen when performing a specific activity,…
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A New Way to Pop-Flip in the Firehouse
The fire service is filled with many great traditions, some good and some not. One of the fun things that happens in a lot of firehouses is the “pop-flip” for a round of sodas. Unfortunately, sodas are a huge reason we are staying unhealthy- they have a ton of chemicals and sugars that pack…
Read MoreFRF Workout Programs that can be performed at home or at the Firehouse
Make sure to use Coupon Code GETFRF10 at checkout for a discount.
FRF Foundations Program
The Foundations program will teach you the fundamentals of fitness and nutrition and get you on the right path to weight lose, strength gain and performance improvement. This is the perfect program for those firefighters, EMTs and medics that need to get back on track with their fitness. If it has been a while since working out or if you are new to "functional firefighter training, you should start here. This program will teach you how to workout like a fire rescue athlete and help you lose weight, gain strength and start moving better. The workouts do not require a lot of equipment and can be done at home or at the gym.
FRF Fat Loss Program
This program is designed to boost metabolism, reduce unwanted bodyfat and improve mobility on and off the fireground. This program utilizes strength training, bodyweight and suspension training and mobility exercises to help boost metabolism and performance. Get lean, fit and moving better in the next 8-weeks. Workouts require some plate weights or dumbbells and suspension training (TRX) or webbing. This is another program that can be done at your home or at the firehouse. Great workout option for those that have been working out and need to lose that unwanted belly fat.
Start any FRF program before April 15th and I will include some FRF swag and entry in our GET FRF Challenge where you can win cash and prizes for your results....
need help? have questions?
Have questions on which program is best for you? Please reach out with any questions.