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FRF Birthday Challenge Workout…

I like challenge or out-come based (OCB’s) workouts because:  #1 They are tough, #2 They are a great way to measure your level of fitness.  The last 3 years I have completed this special “Birthday” workout to help me measure my fitness and determine where I need improvement.   This particular workout doesn’t require a lot of equipment and can …

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A Great Post Holiday Metabolic Workout

Happy Holidays- Yes that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush.   To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout..  This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day).  Intermediate/ Advanced …

Firefighter Exercise- The 4-point Opposite Arm/Leg Raise

I love a good challenge.  Lately around the firehouse I’ve been challenging my crew with new workouts and exercises.  One exercise that is fairly difficult has become a crew favorite.  The 4-point Opposite Arm/ Leg Raise is a great exercise to strengthen the core, the shoulders and help develop better balance and coordination.  Give it a try! For those that are …

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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 fit” was that a firefighter …

Firefighter 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 order to prepare for these …

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The Best Core Exercise for Firefighters, EMTs and Paramedics…

As a trainer (and as a firefighter in the workout room), I hear people saying, I want “abs” and of course, I want to help people achieve this. However, I frequently see people performing the least productive exercise for their abs- the crunch.  Yes, the movement performed while lying down on a mat with the head and neck supported. This …

The Importance of a Strong Core for Firefighters, EMTs and Paramedics

Each year, tens of thousands of Firefighters, EMTs and Paramedics are injured while fighting fires, responding to incidents, transporting patients and training for the job. While a majority of the injuries are minor, a significant number are debilitating and career-ending.  Of these debilitating injuries almost 50% have to do with low back pain and a recent survey by the International …