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 |
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