{"id":10639,"date":"2019-01-22T05:35:12","date_gmt":"2019-01-22T05:35:12","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=10639"},"modified":"2021-01-09T01:26:59","modified_gmt":"2021-01-09T01:26:59","slug":"firefighter-bodyweight-challenge-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2019\/01\/firefighter-bodyweight-challenge-workout\/","title":{"rendered":"Firefighter Bodyweight Challenge Workout."},"content":{"rendered":"\n<h3>\n\t\tNo Equipment, No Problem.  Perform this workout when you cannot get to the gym or firehouse.\n\t<\/h3>\n\t<p>It can be very difficult to try to stay &#8220;fit for duty&#8221; on vacation,\u00a0during the Holidays, \u00a0or if you\u00a0\u00a0don&#8217;t have access to a lot of equipment.\u00a0 You could always go for a walk, do some stretches and\/or maybe run some stairs.\u00a0 All good options.<\/p>\n<p>You could also do this great bodyweight workout.\u00a0 I actually performed this workout a couple times on vacation in a small condo with only a towel and a little floor space.<\/p>\n<p>The objective\u00a0of the workout is to complete all the assigned reps of each bodyweight exercise (total of 500 reps). \u00a0**You can substitute out any of the exercises if you would like.<\/p>\n<p>Beginners can bounce around from exercise to exercise until all reps are completed. \u00a0For a more challenging workout you should try to complete <strong>all<\/strong> the reps of one exercise before moving to the next.<\/p>\n\n<p>Start with these active warm-up movements.\u00a0 Perform at least one circuit of the four exercises, perform 2 circuits if you are very tight or sore from travel or a rough shift.\u00a0\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=4BGrT6QcBPE&amp;feature=youtu.be\" target=\"_blank\" rel=\"noopener\">Click Here for a Video of this \u00a04 exercise Active Warm-up routine<\/a>.<\/p>\n-Knees side to side (6-10 reps each side)<br \/>\n-Straight leg raises\u00a0(6-10 reps each side)<br \/>\n-Cross-overs\u00a0(6-10 reps each side)<br \/>\n-Step back, reach and twist\u00a0(6-10 reps each side)\n\n\n\n<p>50 Push-ups<\/p>\n<p>50 Lunges (25 each leg)<\/p>\n<p>50 Towel Rows- \u00a0I used a towel and wrapped it around a door to perform these body weight rows. \u00a0You can <a href=\"http:\/\/www.fitness666.com\/2012\/09\/how-to-do-pull-ups-without-pull-up-bar.html\" target=\"_blank\" rel=\"noopener\">click here <\/a>to see some great options to pull-ups and\/ or body rows if you don&#8217;t have a lot of equipment.<\/p>\n<p>50 Plank Pulses (start with a plank, push hips up then return)<\/p>\n<p>50 Biker Crunches (that&#8217;s 50 each side)<\/p>\n<p>50 Mountain Climbers (50 each leg)<\/p>\n<p>50 Single leg touchdowns (stand on one leg and touch your toe.\u00a0 Do 25 each leg<\/p>\n<p>25 Burpees<\/p>\n<p>25 Close Grip Push -ups<\/p>\n<p>25 Reverse Grip Towel Rows- I used the same towel but grabbed it palms down to work grip and biceps<\/p>\n<p>25 V-ups (or hanging leg raises)<\/p>\n\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Follow up the workout with a 10-minute stair interval. \u00a0Run steps for 30 seconds as fast as you can, rest for 30 seconds then repeat for a total of 10 minutes.\u00a0 You can also run in a parking lot or garage.\u00a0 Anything that will get your heart rate racing.<\/p>\n<p>Give this workout a try.\u00a0 Use this if you are in a pinch and cannot make it to the gym.\u00a0 Make it a great day (or shift).\u00a0 Let me know how I can help you get more fit for duty.<\/p>\n<p>Stay safe and Get FRF,<\/p>\n<p>Aaron Zamzow<\/p>\n<p>&nbsp;<\/p>\n<p>Fire Rescue Fitness has workout programs that will help first responders lose weight, gain strength, lose bodyfat and most importantly improve performance on (and off) the fire\/rescue scene. \u00a0\u00a0To discover the best program for you, take the FRF workout quiz (<a href=\"https:\/\/firerescuefitness.com\/get-frf-program-quiz\/\">click the link below<\/a>).<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>No Equipment, No Problem. Perform this workout when you cannot get to the gym or firehouse. It can be very difficult to try to stay &#8220;fit for duty&#8221; on vacation,\u00a0during the Holidays, \u00a0or if you\u00a0\u00a0don&#8217;t have access to a lot of equipment.\u00a0 You could always go for a walk, do some stretches and\/or maybe run&hellip;<\/p>\n","protected":false},"author":3,"featured_media":10648,"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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[92,176,115,206,91,1],"tags":[248,265,166],"class_list":["post-10639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-firefighter-workout","category-challenge-workout","category-firefighter-cardio-workout","category-firefighter-workout-option","category-firefighter-workout-program","category-uncategorized","tag-bodyweight-firefighter-workout","tag-challenge-workout","tag-firefighter-fitness-challenge"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2LB","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/01\/frf-500-rep-workout.png?fit=800%2C800&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10639","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=10639"}],"version-history":[{"count":13,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10639\/revisions"}],"predecessor-version":[{"id":14274,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10639\/revisions\/14274"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/10648"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=10639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=10639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=10639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}