{"id":21215,"date":"2025-03-10T11:25:16","date_gmt":"2025-03-10T16:25:16","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=21215"},"modified":"2025-03-10T11:25:21","modified_gmt":"2025-03-10T16:25:21","slug":"get-frf-fire-rescue-fit-500-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2025\/03\/get-frf-fire-rescue-fit-500-workout\/","title":{"rendered":"Improve Your Performance with this 500 Rep Firefighter Workout"},"content":{"rendered":"\n<h2>\n\t\tTry this quick and efficient Workout for First Responders.  No equipment Needed.\n\t<\/h2>\n\t<p>This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn&#8217;t have any fitness equipment. \u00a0 \u00a0I 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 exercise for a total of 500 reps. \u00a0**You can substitute out any of the exercises if you would like. \u00a0Beginners 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<p><iframe src=\"\/\/www.youtube.com\/embed\/3Ks_8kBSbjg\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Perform a couple of minutes of active warm-up movements first then try to complete the 500 reps as swiftly as possible. \u00a0Rest when you need it, especially if your form is starting to fail. \u00a0<strong>Don&#8217;t perform poor reps!<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/08\/cropped-FRF-500-rep-Workout-Info.png?resize=600%2C600&#038;ssl=1\" alt=\"\" width=\"600\" height=\"600\" \/><\/p>\n<p>Start with this active warm-up:<\/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<p><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<p><strong>After completing the active warm-up perform these 500 reps&#8230;<\/strong><\/p>\n<div id=\"attachment_1602\" style=\"width: 196px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/04\/prisoner-squat.jpg\"><img data-recalc-dims=\"1\" decoding=\"async\" aria-describedby=\"caption-attachment-1602\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/04\/prisoner-squat.jpg?resize=186%2C220\" alt=\"prisoner squat\" width=\"186\" height=\"220\" \/><\/a><p id=\"caption-attachment-1602\" class=\"wp-caption-text\">Prisoner Squats (in flip-flops)<\/p><\/div>\n<p>50- Prisoner Squats<\/p>\n<p>50- Push-ups<\/p>\n<p>50- Lunges- (25 each leg)<\/p>\n<p>50- Towel Rows or TRX Rows (if you have the equipment)-<\/p>\n<p>**I wrapped a towel around a door to perform these bodyweight rows. \u00a0You can <a href=\"https:\/\/www.youtube.com\/watch?v=upS-3_worok\" target=\"_blank\" rel=\"noopener\">click here <\/a>to see some great options for pull-ups and\/ or body rows if you don&#8217;t have a lot of equipment.**<\/p>\n<p>50- Plank Pulses &#8211; (start with a plank, push hips up, then return)<\/p>\n<p>50- Biker Crunches- (that&#8217;s 50 on each side)<\/p>\n<p>50- Mountain Climbers- (50 each leg)<\/p>\n<p>50- Single leg touchdowns- (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<p><em><strong>Total of 500 reps<\/strong><\/em>!<\/p>\n<p>&nbsp;<\/p>\n<p>Follow the workout with an FRF 4-minute Stretch routine (hold 4 stretches for 30 seconds, reapeat x2).\u00a0<\/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=600%2C503&#038;ssl=1\" alt=\"\" width=\"600\" height=\"503\" \/><\/p>\n<p>Give this workout a try. \u00a0This is an example of the type of workouts you get in the Fire Rescue Fitness Ultimate Fire Rescue Athlete Workout&#8230;along with a workout calendar, eating guidelines, exercise guidelines, and cardio interval workouts.<\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/product\/ultimate-fire-athlete\/\" target=\"_blank\" rel=\"noopener\">Check what other Firefighters are saying about this great workout (click here to get FRF).<\/a><\/p>\n<p>Make it a great day (or shift).<\/p>\n<p>Stay safe and Get FRF,<\/p>\n<p>Aaron Zamzow (ZAM)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/07\/zam-signature.png?resize=109%2C62&#038;ssl=1\" alt=\"\" width=\"109\" height=\"62\" \/><\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system?  Try this workout&#8230;<\/p>\n","protected":false},"author":3,"featured_media":11338,"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":"Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system?  Try this workout...","jetpack_publicize_feature_enabled":false,"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":[6,92,107,68,80],"tags":[382,73],"class_list":["post-21215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-best-firefighter-workout","category-fire-fighter-circuit","category-fire-rescue-workout","category-fire-rescue-workouts","tag-fire-fitness","tag-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-5wb","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/08\/fit-for-duty-500-workout-1.png?fit=1280%2C720&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/21215","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=21215"}],"version-history":[{"count":5,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/21215\/revisions"}],"predecessor-version":[{"id":22546,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/21215\/revisions\/22546"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/11338"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=21215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=21215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=21215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}