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
To Workout or Not, That is the Question?
Do you workout on shift? Should you workout on shift and what is the best workout to perform?This is a major concern for the fire rescue athlete. On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won’t…
Read MoreFoam Rolling for Better Fitness
People tend to measure how effectively they’ve worked out by how sore they are the following days. Let me ask you: How good is a workout that leaves you so sore that you can’t workout for the next 3 days? What most people don’t realize is that your body improves and adapts to stress on…
Read MoreFire Station Workout- Intervals for Cardiovascular Fitness
I’ve had a lot of requests for workout options that can be performed at the station with minimal equipment. Here is an option 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 training workout day (for those following the…
Read MoreExercise Upgrade for the Fire Rescue Athlete- Captain Morgan Bicep Curls
Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment. Lifting heavy objects can take its toll on the body if you are not trained for it but Fire Rescue Athletes have to lift heavy objects in awkward positions. Today’s exercise upgrade addresses…
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Are You Firefighter Fit?
A couple weeks ago I published a blog post about “defining Firefighter Fit.” I appreciate the numerous responses and comments about this question (see that blog post here) and today want to follow up and add some more information and questions about this topic. One of the consensus opinions expressed when asked to define “firefighter…
Read MoreFirefighter Fitness Upgrade- The Row
Last week I had such a great response to the exercise upgrade post (Alternate Arm DB Chest Press) I decided to make it a weekly post. This week I’ll show you ways to change the row exercise to integrate more core and balance work. Firefighters, emts and paramedics are constantly required to lift loads in very awkward positions. In…
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.