{"id":14880,"date":"2023-03-15T10:05:44","date_gmt":"2023-03-15T15:05:44","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=14880"},"modified":"2024-01-22T19:36:28","modified_gmt":"2024-01-23T01:36:28","slug":"workout-option-for-first-responders","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2023\/03\/workout-option-for-first-responders\/","title":{"rendered":"FRF-Quick and Efficient First Responder Workout Option"},"content":{"rendered":"\n<h2>\n\t\tDiscover how to create an effective workout that requires minimal equipment and time.\n\t<\/h2>\n\t<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/itqbYf-TjdA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>What can you do if you want to work out but have no access to equipment?<\/p>\n<p>&nbsp;<\/p>\n<p>Never fear, you can still get a great workout from home and\/or any station that does not have a lot of equipment.\u00a0 You just need to remember these five steps and follow this guide.\u00a0 This is the same guide I have used to help train pro athletes and thousands of firefighters.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Step 1.\u00a0 Choose 3 exercises to actively warm up your body.\u00a0<\/strong><\/p>\n<p>This is one of the most overlooked components of working out.\u00a0 Walking on the treadmill is a great start but it does not improve the mobility of your hips and shoulders.\u00a0 Choose some exercises that help to get your blood flowing and will get you moving in all planes of motion (twisting, squatting, reaching).\u00a0\u00a0 Perform 5 or 6 reps of each exercise and perform them in a circuit or two if you need to work on your flexibility.\u00a0 Please note that you don&#8217;t want to hold these stretches for more than 2 or 3 seconds.\u00a0 Try to improve your range of motion with each rep.<\/p>\n<p>&nbsp;<\/p>\n<p>Some great exercise options are the full-body chop, spiderman stretch, and knees side to side.\u00a0\u00a0 If you have a foam roller, you should incorporate that in this step for 3 minutes.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/active-warm-up-options.png?resize=300%2C251&#038;ssl=1\" alt=\"\" width=\"300\" height=\"251\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Step 2.\u00a0 Choose 3 core exercises that will strengthen and challenge your shoulders, abs, and glutes.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>As a first responder, you need to focus on working the muscles of the lower back, shoulders, hips, knees, and glutes as these are the areas that are more susceptible to injury on the fire\/ rescue scene.\u00a0 Perform 10-15 reps of each exercise in a circuit.\u00a0 Perform two circuits of these exercises if you have a high level of fitness.\u00a0\u00a0\u00a0 Rotational plank, glute bridges, and bent-over-arm &#8220;y&#8221; raises are great exercise options.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/core-exercise-options.png?resize=300%2C251&#038;ssl=1\" alt=\"\" width=\"300\" height=\"251\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Step 3.\u00a0 Choose 5 full body strength exercises that work all your major muscle groups.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>When we are performing tasks on the fire\/rescue scene, we never isolate muscles.\u00a0 Every movement requires multiple muscle groups to work together to accomplish the task:\u00a0 hose advance, search, and patient carry.\u00a0\u00a0 For this reason, at some point in your training, you need to also focus on exercises that challenge your entire body.\u00a0\u00a0 Some great options are push-ups, body weight rows or pull-ups, squats, lunges, and carry.\u00a0 To perform any pulling exercises, you can use webbing or straps and fix them over a door or tie them to a handle on the engine.<\/p>\n<p>&nbsp;<\/p>\n<p>Perform 10 to 15 reps of each exercise in a circuit.\u00a0 Repeat the circuit another time or two depending on your level of fitness.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/strength-training-options.png?resize=300%2C251&#038;ssl=1\" alt=\"\" width=\"300\" height=\"251\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Step 4.\u00a0\u00a0 I like to call this part of the workout the &#8220;afterburner.&#8221;<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>So far you have worked mobility, core, and strength, and now it&#8217;s time to work your heart.\u00a0\u00a0 Choose two exercises that will get your heart rate going and perform them each for 30 seconds back to back.\u00a0 Go as hard as you can for the minute then rest a minute and repeat.\u00a0\u00a0 Two great exercises are burpees and mountain climbers.<\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>Try to perform this circuit a total of 2 to 3 times.<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/afterburner-option.png?resize=300%2C251&#038;ssl=1\" alt=\"\" width=\"300\" height=\"251\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Step 5.\u00a0 Time to cool down and stretch.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Hopefully, at this point, you are tired and sweaty.\u00a0 Before you finish take a couple of minutes to stretch your muscles and bring your heart rate back down to normal.\u00a0 This is an easy step.\u00a0 Perform the same exercises that you did in step one <strong>instead of holding them for 2-3 seconds (like you did in the beginning), for this step, you need to hold them for 30 seconds each<\/strong>.\u00a0\u00a0 Take deep breaths and feel the stretch of each movement.\u00a0 Do not over-stretch!<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/stretch-and-recovery.png?resize=300%2C251&#038;ssl=1\" alt=\"\" width=\"300\" height=\"251\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>That is, it!\u00a0 You just created and completed (hopefully) a very efficient and effective workout.\u00a0 The key is to stay consistent and perform workouts like this three times a week (at least).\u00a0 Remember, you are not only working out for yourself but to help serve your community, your crew, and your family.<\/p>\n<p>&nbsp;<\/p>\n<p>Please reach out with any questions or comments.\u00a0\u00a0 I am here to help!<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/03\/zam-sig.png?resize=176%2C100&#038;ssl=1\" alt=\"ZAM -Aaron Zamzow first responder fitness\" width=\"176\" height=\"100\" \/><\/p>\n<p>-Aaron &#8220;Zam&#8221; Zamzow<\/p>\n<p>&nbsp;<\/p>\n<p>PS- Time to get control of your health and fitness.\u00a0 Join our FREE Resilient 50 Challenge.\u00a0 This 50-day program includes a workout program, eating guides, motivation, and a chance to win prizes.\u00a0 Time to change your fitness culture.\u00a0 <a href=\"https:\/\/firerescuefitness.com\/first-responder-50-day-resilient-challenge\/\">Get started today (click here).<\/a><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2024\/01\/GET-FRF-CHALLENGE-COIN-2024-1.png?resize=379%2C379&#038;ssl=1\" alt=\"\" width=\"379\" height=\"379\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Do not let the excuse of a &#8220;lack of time&#8221; time ruin your fitness progress.  Here is a great workout option from FRF that will help you stay fit and healthy even if you don&#8217;t have a lot of time.  No Excuses, get fire rescue fit&#8230;<\/p>\n","protected":false},"author":3,"featured_media":14923,"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":"Do not let the Pandemic ruin your workouts and fitness.  Here is a great workout option from FRF that will help you stay fit and healthy even if your gym is closed.  No Excuses, get fire rescue fit...","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":[6,92,472,135],"tags":[73,471,307],"class_list":["post-14880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-best-firefighter-workout","category-bodyweight-firefighter-exercise","category-fire-station-workout","tag-firefighter-workout","tag-first-responder-fitness","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3S0","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/02\/blog-post-image-first-responder-workout-option.png?fit=1650%2C1275&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/14880","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=14880"}],"version-history":[{"count":10,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/14880\/revisions"}],"predecessor-version":[{"id":22092,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/14880\/revisions\/22092"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/14923"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=14880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=14880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=14880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}