{"id":10380,"date":"2019-01-06T03:06:26","date_gmt":"2019-01-06T03:06:26","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=10380"},"modified":"2020-09-07T01:11:10","modified_gmt":"2020-09-07T01:11:10","slug":"firefighter-challenge-workout-for-your-crew","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2019\/01\/firefighter-challenge-workout-for-your-crew\/","title":{"rendered":"Firefighter Challenge Workout for your Crew"},"content":{"rendered":"\n\t<h3>Great Crew Total Body Challenge Workout for the Firehouse (or any gym).<\/h3>\n<p>Here is a great assessment and\/ or workout to challenge your entire body. \u00a0The workout does not require a lot of equipment so you can do it at the firehouse (or your house). \u00a0You can substitute these exercises if you want based on your available equipment.<\/p>\n<hr \/>\n<p>You must perform the active warm-up first. \u00a0This warm-up will increase your core temperature, improve range of motion and get you ready for the workout. \u00a0(<a href=\"https:\/\/www.youtube.com\/watch?v=NDjlglEEh84#t=10\" target=\"_blank\" rel=\"noopener noreferrer\">Click here for a quick overview of the warm-up exercises).<\/a><\/p>\n<p><a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/..\/wp-content\/uploads\/2015\/07\/quadruped-thoracic-rotations.png-start-22.png?ssl=1\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/..\/wp-content\/uploads\/2015\/07\/quadruped-thoracic-rotations.png-start-22.png?resize=179%2C157&#038;ssl=1\" alt=\"\" width=\"179\" height=\"157\" \/><\/a><\/p>\nPerform 2 circuits of the following 5 exercises:<br \/>\n1. \u00a0Chops (5-10 reps)<br \/>\n2. \u00a0Knee Hugs (5-10 reps each)<br \/>\n3. \u00a0Spidermans (5-10 reps each)<br \/>\n4. \u00a0Knees side to side (5-10 reps each)<br \/>\n5. \u00a0Quadraped Rotations (5-10 reps each)\n<hr \/>\n<p>After completing the warm-up go right into the workout. \u00a0\u00a0The goal is to perform as many reps as possible of each exercise in 2 minutes.\u00a0 Rest 1 minute between exercises.\u00a0 \u00a0Do one round of each exercise.<\/p>\nIf your just starting your fitness program or getting back into your fitness routine, you may want to decrease &#8220;work&#8221; time to 1 minute per each exercise with 1 minute rest.<br \/>\nCount each rep, add up your total reps and\u00a0that&#8217;s\u00a0your score. \u00a0<strong><em>Form and quality reps count, poor form and &#8220;bad reps&#8221; do not.<\/em><\/strong> \u00a0Set this up as a challenge within your crew or department.<br \/>\nTry to repeat the workout every couple of weeks and improve the number of &#8220;quality&#8221; reps.<br \/>\nHere are the exercises:<br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/..\/wp-content\/uploads\/2015\/07\/20140727_162253-300x256.jpg?resize=197%2C168&#038;ssl=1\" alt=\"20140727_162253\" width=\"197\" height=\"168\" \/>\n<ul>\n<li>&#8211;Push ups<\/li>\n<li>&#8211;Body Rows (<a href=\"http:\/\/youtu.be\/TKP0QFrPUi0\" target=\"_blank\" rel=\"noopener\">click here to see this exercise<\/a>). \u00a0You could also use a TRX or webbing.<\/li>\n<li>&#8211;Prisoner Squats or tire flips (see picture at right)<\/li>\n<li>&#8211;Medicine Ball Slams* against the floor or sledges against a tire.\u00a0\u00a0 \u00a0 *(Use a 10 or 12 pound medicine ball)<\/li>\n<\/ul>\n<p><em>** You can substitute the exercise based on available equipment.\u00a0 Some other options\u00a0 are step ups, floor to ceiling press or ladder presses, sand bag exercises, plank pulses&#8230;***<\/em><\/p>\n<hr \/>\n<p><a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/..\/wp-content\/uploads\/2015\/10\/crew-challenge-workout.jpg?ssl=1\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/..\/wp-content\/uploads\/2015\/10\/crew-challenge-workout-287x300.jpg?resize=389%2C407&#038;ssl=1\" alt=\"crew challenge workout\" width=\"389\" height=\"407\" \/><\/a><\/p>\n<hr \/>\n<p>Give this workout a try during your next shift or department training.\u00a0 I think it is also a great workout for recruits in the academy.\u00a0 Don&#8217;t forget to track your rep numbers to measure your progress.<\/p>\nLet me know if you have suggestions or questions.\u00a0 Please share, comment and like and let me know how I can help you get &#8220;fit for duty.&#8221;<br \/>\nAaron Zamzow\n<h4><a href=\"https:\/\/get.firerescuefitness.com\/2020challenge-fatloss\">Need an effective workout for firefighters by firefighters? \u00a0Get the same program Kevin Glover used to lose over 40 pounds and get Fit for Duty&#8230;. \u00a0Get more details by clicking HERE!<\/a><\/h4>\n<p><a href=\"https:\/\/get.firerescuefitness.com\/2020challenge-fatloss\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/01\/Kevin-glover-testimonial.png?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Congrats Kevin!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Great Crew Total Body Challenge Workout for the Firehouse (or any gym). Here is a great assessment and\/ or workout to challenge your entire body. \u00a0The workout does not require a lot of equipment so you can do it at the firehouse (or your house). \u00a0You can substitute these exercises if you want based on&hellip;<\/p>\n","protected":false},"author":3,"featured_media":10423,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[92,139,97,1],"tags":[265,430,73,307],"class_list":["post-10380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-firefighter-workout","category-exercise-for-firefighters","category-firefighter-challenge-workouts","category-uncategorized","tag-challenge-workout","tag-fire-crew-workout","tag-firefighter-workout","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2Hq","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/01\/crew-challenge-workout.jpg?fit=1080%2C1129&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10380","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=10380"}],"version-history":[{"count":11,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10380\/revisions"}],"predecessor-version":[{"id":12655,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10380\/revisions\/12655"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/10423"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=10380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=10380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=10380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}