Fire and Rescue International
  • Home
  • Galleries
    • IFFD 2018
      • Western Cape
    • SAESI
    • TFA
      • TFA 2018
      • TFA 2019
        • TFA 2019 Start
        • TFA 2019 Stage 1
        • TFA 2019 Stage 2
        • TFA 2019 Stage 3
        • TFA 2019 Awards
        • TFA 2019 General
        • TFA 2019 Group
    • WRC 2018
    • WRC 2019
    • A-OSH/Securex
    • IFE AGM 2019
    • ETS Ind Fire Comp Nov 2019
    • ETS Challenge 2021
    • Drager launch
  • Articles
  • Advertising
    • Fire and Rescue International
    • Disaster Management
    • FRI Newsletter
  • Subscribe
  • Newsletters
    • 13 May 2022
    • 6 May 2022
    • 29 April 2022
    • 22 April 2022
    • 14 April 2022
    • 8 April 2022
    • 1 April 2022
    • 25 March 2022
    • 18 March 2022
    • 11 March 2022
    • 4 March 2022
    • 25 February 2022
    • 18 February 2022
    • 11 February 2022
    • 4 February 2022
    • 28 January 2022
    • 21 January 2022
    • 14 January 2022
    • 7 January 2022
  • TFA 2022
  • Contact
  • Archives
    • FRI Archives
    • DMJ Archives
  • Home
  • Galleries
    • IFFD 2018
      • Western Cape
    • SAESI
    • TFA
      • TFA 2018
      • TFA 2019
        • TFA 2019 Start
        • TFA 2019 Stage 1
        • TFA 2019 Stage 2
        • TFA 2019 Stage 3
        • TFA 2019 Awards
        • TFA 2019 General
        • TFA 2019 Group
    • WRC 2018
    • WRC 2019
    • A-OSH/Securex
    • IFE AGM 2019
    • ETS Ind Fire Comp Nov 2019
    • ETS Challenge 2021
    • Drager launch
  • Articles
  • Advertising
    • Fire and Rescue International
    • Disaster Management
    • FRI Newsletter
  • Subscribe
  • Newsletters
    • 13 May 2022
    • 6 May 2022
    • 29 April 2022
    • 22 April 2022
    • 14 April 2022
    • 8 April 2022
    • 1 April 2022
    • 25 March 2022
    • 18 March 2022
    • 11 March 2022
    • 4 March 2022
    • 25 February 2022
    • 18 February 2022
    • 11 February 2022
    • 4 February 2022
    • 28 January 2022
    • 21 January 2022
    • 14 January 2022
    • 7 January 2022
  • TFA 2022
  • Contact
  • Archives
    • FRI Archives
    • DMJ Archives
Search

Proudly serving those who serve

Follow us
18 February 2022
Back to newsletter​​​​​​​​​​​​​​​​​​​​​​​​

Fitness: Fire fighter workout progressive bodyweight workout

Here is a great fire fighter bodyweight workout that doesn't require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene).  Here is a recap of the workout. You can change the exercises based on your available equipment.
5 burpees
10 Pull-ups (or body rows)
15 Push-ups
20 Prisoner squats
25 Biker crunches (25 each side)
30 seconds plank
1 minute of running stairs
Repeat for time a total of 5 rounds (if you’re just starting out, aim for 3 or 4 rounds).
 
Source: Fire Rescue Fitness

Back to newsletter​​​​​​​​​​​​​​​​​​​​​​​​
Picture
Picture
Picture

Quick navigation

  • Home
  • Galleries
  • Articles
  • Advertising
  • Subscribe
  • Newsletters
  • Contact

Social

Who are we?

FRI Media (Pty) Ltd is an independent publisher of technical magazines including the well-read and respected Fire and Rescue International, its weekly FRI Newsletter and the Disaster Management Journal. We also offer a complete marketing and publishing package, which include design, printing and corporate wear and gifts.

    Subscribe to our Newsletter

Submit
© Copyright 2018 Fire and Rescue International. All Rights Reserved.
  • Home
  • Galleries
    • IFFD 2018
      • Western Cape
    • SAESI
    • TFA
      • TFA 2018
      • TFA 2019
        • TFA 2019 Start
        • TFA 2019 Stage 1
        • TFA 2019 Stage 2
        • TFA 2019 Stage 3
        • TFA 2019 Awards
        • TFA 2019 General
        • TFA 2019 Group
    • WRC 2018
    • WRC 2019
    • A-OSH/Securex
    • IFE AGM 2019
    • ETS Ind Fire Comp Nov 2019
    • ETS Challenge 2021
    • Drager launch
  • Articles
  • Advertising
    • Fire and Rescue International
    • Disaster Management
    • FRI Newsletter
  • Subscribe
  • Newsletters
    • 13 May 2022
    • 6 May 2022
    • 29 April 2022
    • 22 April 2022
    • 14 April 2022
    • 8 April 2022
    • 1 April 2022
    • 25 March 2022
    • 18 March 2022
    • 11 March 2022
    • 4 March 2022
    • 25 February 2022
    • 18 February 2022
    • 11 February 2022
    • 4 February 2022
    • 28 January 2022
    • 21 January 2022
    • 14 January 2022
    • 7 January 2022
  • TFA 2022
  • Contact
  • Archives
    • FRI Archives
    • DMJ Archives