Fitness: Great bodyweight workout for first responders: no equipment needed
Here is a great bodyweight workout for first responders. This workout does not require any equipment and takes a minimal amount of time. Try this at home or at the firehouse. Proven to improve mobility, burn fat and help you gain strength.
Start with the active warm-up movements then proceed to the core/prehab exercises. After you complete two circuits of each, move to the bodyweight strength exercises. Perform one to three circuits of the strength exercises, depending on your level of fitness. Finish with the afterburner (five-minutes of Hell Challenge) and stretch routine. YOU GOT THIS!
After completing two circuits of the active warm-up exercises (above). Perform two circuits of the core exercises
Now on to the strength portion of the workout
Perform as many reps of each exercise in a minute. You can stop and rest at any time during the minute if needed. Try to push yourself to improve the number of reps from workout to workout. As soon as you complete one exercise (minute), move to the next. The entire circuit will take eight minutes. If you are more advanced, you can repeat the circuit another time or two (two to three circuits). Use good form and control each rep. After you complete your last circuit, perform the five minutes of Hell challenge.
After you complete the strength training, try this quick interval routine.
Start the interval timer and perform the first exercise crawls as fast as you can for 30 seconds. After the first 30 seconds, switch to side to side shuffles or toe touches for the next 30 seconds; continue then with mountain climbers, burpees and then perform the wall sit (or plank). After the wall sit, repeat a second time. Just go from one to the next every 30 seconds until the five minutes is up. Try to make it all five minutes without stopping. You can change these exercises to meet your personal preferences and equipment available.
Finish the workout with a four minute stretch routine! This looks like a long workout, but if you adhere to the short rest intervals, you can complete this workout in around 30 minutes depending on the number of strength training rounds you perform.
Source: Fire Rescue Fitness