GET FRF 40-Day “Resilience” Challenge


Fire Rescue Fitness’s 40-day Challenge seeks to educate and inspire first responders to eat healthily, be physically fit, and work on their mental health. The program includes everything you need to rock the challenge: eating guidelines and meal planning, a workout plan and workout calendar to improve mobility and performance; and daily reflections to improve mood, mental health, and resiliency.


Program Details

The Resilience Program includes everything you need to clean up your nutrition, increase strength and mobility, gain more mental clarity, and improve your performance as a first responder!


Three Resiliency Levels- There are three different challenge levels that will take you from the couch to a fit and resilient first responder.   Each level will add more healthy habits to integrate into each day.    

Complete Comprehensive Workout Program and Calendar- 40-day training calendar with a daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery including yoga, power, intervals, and nutrition prep).  

Resources that improve mental health-  All the levels of the challenge require participants to practice some form of mental health exercise.  The Challenge includes videos and resources that will teach you how to take just 3-minutes a day to improve your mental health and clarity.   

Access to the NEW FRF App– FRF has created its own platform that allows users to easily message coaches and other members of the FRF nation.  The new platform also includes video tutorials, exercise instructions, integrated nutrition resources, resources that will improve mental health, and FRF exercise library access.   You will also be able to post to the feed, see what other athletes are doing, and track your progress.

First Responders Guide to Better Nutrition.  The FRF40 also includes nutritional resources to help you clean up your nutrition and improve your performance and resilience by fueling your body and mind.  This resource gives you a step-by-step blueprint on nutrition and includes: 

  • Easy-to-follow guidelines to get you lean and “fit for duty
  • A NEW portion control guide. No more counting calories!
  • Teach you how to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right…
  • Provides Example meal plans and recipes…
  • Includes a tutorial on supplements. What do you need (if any) and why…
  • A guide to snacking.  Preparing these good snacks will keep you energized and focused.

Easy to Follow Workouts- There are different resistance training and cardiovascular workout options. There are workouts for the gym, firehouse, and home. And you will learn how to create workouts for you and your crew that does not require a lot of equipment. This now includes access to the NEW FRF App that allows users to select alternative exercises based on available equipment and goal.  

-Fireground Movements- This unique workout program includes exercises that will get moving and perform better on and off the fireground. The program will also teach how to effectively integrate climbing, crawling, pushing, pulling, and other fireground motions into your workouts.

-Integrated Recovery Workout and Exercises- Functional mobility is the key to movement whether it be on the fireground or at home. This program incorporates specific workouts and routines that will help improve your mobility, increase strength, and even help with mental health and clarity.

-Easy to follow exercise and workout tutorials– Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise, and rep. There are links to video tutorials and additional resources if you have questions. And with the new FRF App you can easily choose alternative exercises.  This is a truly “excuse-proof” program.

-Exercises that build strength, boost metabolism, and burn body fat. There are over 200 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why, and when to do each exercise.

-Exercise substitution lists and At Home workout options. – If you do not have access to equipment due to sudden gym shutdowns, the CHALLENGE program has alternative exercises that do not require any equipment. No Excuses…

Special Access to the FRF Workout Crew. -Get access to the new FRF Discussion board where you can ask coaches and other members of the FRF nation for support and help.   The Challenge also has a Private FRF Facebook group where you can connect with over 2100 like-minded first responders that are using FRF.  

60-Day Money-Back Guarantee. If this program does not fit your needs or if you feel it is not going to work for you. FRF will refund your money and/or find a program that will.

This is the complete “Resiliency” program for first responders.