{"id":12376,"date":"2025-03-24T10:58:05","date_gmt":"2025-03-24T15:58:05","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=12376"},"modified":"2025-03-24T10:58:10","modified_gmt":"2025-03-24T15:58:10","slug":"great-bodyweight-workout-for-first-responders-no-equipment-needed","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2025\/03\/great-bodyweight-workout-for-first-responders-no-equipment-needed\/","title":{"rendered":"Great Bodyweight Workout for First Responders- No equipment needed"},"content":{"rendered":"\n<h2>\n\t\tShort on time and equipment?  try this great bodyweight workout.\n\t<\/h2>\n\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/kchsrGb1QHM\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n\t<p>This is a great workout option for home or the firehouse.\u00a0 All you need to complete the workout is a little space and some webbing or blankets or even a broom handle to perform the &#8220;row&#8221; movements.\u00a0 This is a complete workout that includes active warm-up exercises to improve mobility, core and strength exercises to improve functional strength, and a cardio interval to improve cardiovascular recovery.<\/p>\n<p>The video below gives a detailed summary of the workout.\u00a0 Do not skip the active movements or core exercises.\u00a0 \u00a0Perform each exercise and movement with good posture and maintain good control and form.<\/p>\n<p>You can get a complete copy of this workout <a href=\"https:\/\/firerescuefitness.com\/28-day-catalyst-program\/\">HERE.<\/a>\u00a0 This program includes bodyweight and dumbbell workouts along with exercise pics and tutorials, access to our FRF tracking app, coaching and nutrition guidelines&#8230;. All for FREE!<\/p>\n\n\t<p>Start with the active warm-up movements then proceed to the core\/prehab exercises.\u00a0 After you complete 2 circuits of each, move to the bodyweight strength exercises.\u00a0 Perform 1 to 3 circuits of the strength exercises, depending on your level of fitness.\u00a0 Finish with the afterburner (5-minutes of Hell Challenge) and stretch routine.\u00a0 YOU GOT THIS!<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/bw-1-overview-picture-active-warm-ups.png?resize=822%2C1043&#038;ssl=1\" alt=\"bw #1 overview picture- active warm ups\" itemprop=\"image\" height=\"1043\" width=\"822\" title=\"bw #1 overview picture- active warm ups\" onerror=\"this.style.display='none'\"  \/>\n\t<p>After completing 2 circuits of the active warm-up exercises (above).\u00a0 Perform 2 circuits of the core exercises (below).<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/bw-1-overview-picture-core.png?resize=822%2C1054&#038;ssl=1\" alt=\"bw #1 overview picture- core\" itemprop=\"image\" height=\"1054\" width=\"822\" title=\"bw #1 overview picture- core\" onerror=\"this.style.display='none'\"  \/>\n\t<p>Now on to the strength portion of the workout.\u00a0 Perform as many reps of each exercise in a minute.\u00a0 You can stop and rest at any time during the minute if needed.\u00a0 Try to push yourself to improve the number of reps from workout to workout.\u00a0 As soon as you complete one exercise (minute), move to the next.\u00a0 The entire circuit will take 8 minutes.\u00a0 If you are more advanced, you can repeat the circuit another time or 2 (2 -3 circuits).\u00a0 Use good form and control each rep.\u00a0 After you complete your last circuit, perform the 5 minutes of Hell challenge.<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/bw-1-overview-picture-strength-1.png?resize=822%2C1054&#038;ssl=1\" alt=\"bw #1 overview picture- strength 1\" itemprop=\"image\" height=\"1054\" width=\"822\" title=\"bw #1 overview picture- strength 1\" onerror=\"this.style.display='none'\"  \/>\n\t\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/bw-1-overview-picture-strength-2.png?resize=822%2C1054&#038;ssl=1\" alt=\"bw #1 overview picture- strength 2\" itemprop=\"image\" height=\"1054\" width=\"822\" title=\"bw #1 overview picture- strength 2\" onerror=\"this.style.display='none'\"  \/>\n\t<p>After you complete the strength training, try this quick interval routine.<\/p>\n<p>Start the interval timer and perform the first exercise crawls as fast as you can for 30 seconds.\u00a0 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).\u00a0 After the wall sit, repeat a second time.\u00a0 Just go from one to the next every 30 seconds until the 5 minutes is up.\u00a0 Try to make it all 5 -minutes without stopping.\u00a0 You can change these exercises to meet your personal preferences and equipment available.<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/bw-1-overview-picture-hell.png?resize=822%2C1054&#038;ssl=1\" alt=\"bw #1 overview picture- hell\" itemprop=\"image\" height=\"1054\" width=\"822\" title=\"bw #1 overview picture- hell\" onerror=\"this.style.display='none'\"  \/>\n\t<p>Finish the workout with a 4-minute stretch routine!\u00a0 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.\u00a0 Give it a try!<\/p>\n<p>This is just one of the workouts offered in the FREE FRF 28-day Catalyst Program.\u00a0 You can get printable versions of this workout, access to our FRF tracking app, email coaching, and nutrition guides all for FREE by clicking the link below.\u00a0 This program FREE program for all First Responders!\u00a0 It is the least I can do to help during this uncertain time!<\/p>\n\n<p>Please take advantage of the FREE program and let me know how else I can help you get and stay fit during this time.<\/p>\n<p>Stay safe and healthy,<\/p>\n<p>Aaron &#8220;ZAM&#8221; Zamzow<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Lack of equipment and time is not a valid excuse for first responders and\/or firefighters.  Here is a great workout option that can be done at home or the firehouse.  This workout will help improve mobility, core strength and stamina and will improve performance on and off the fire\/ rescue scene.  Give this a try!<\/p>\n","protected":false},"author":3,"featured_media":12462,"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":"Lack of equipment and time is not a valid excuse for first responders and\/or firefighters.  Here is a great workout option that can be done at home or the firehouse.  This workout will help improve mobility, core strength and stamina.  #GETFRF","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":[6,92,39,470],"tags":[354,471],"class_list":["post-12376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-best-firefighter-workout","category-components-of-fire-fighter-fitness","category-first-responder-fitness","tag-firefighter-bodyweight-workout","tag-first-responder-fitness"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3dC","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/great-bodyweight-workout-for-first-responders.png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12376","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=12376"}],"version-history":[{"count":9,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12376\/revisions"}],"predecessor-version":[{"id":15071,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12376\/revisions\/15071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/12462"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=12376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=12376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=12376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}