![](\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/03\/sprints-150x150.jpg\")
<\/a>\nInterval 1. \u00a0Sprints.\u00a0<\/u><\/b>\u00a0This interval requires a little space, you can use the garage bay or parking lot. \u00a0Set your interval timer to 30 seconds of work and 30 seconds of rest for 10 rounds (10 minutes total). \u00a0Start the timer and walk around the bay or parking lot for the first 30 seconds. \u00a0The second 30 seconds you should sprint at 50% pace. \u00a0Continue to walk during the first 30 seconds (recovery or rest) of each minute and running (sprints) the second 30 seconds for 10 rounds total. \u00a0As each minute progresses your speed and effort level should follow suit. \u00a0For example the first sprint should be at 50%, the second 60%, the third 70%, the fourth 80% and so on. \u00a0As soon as you finish your last interval\u00a0immediately\u00a0reset the timer and proceed to interval #2.<\/p>\n **Repeat this circuit 3 times then hold the plank for the final minute. \u00a0After you complete the plank rest the times and progress to interval 3.<\/p>\n Interval 3. \u00a0Fire ground Movements.<\/u><\/b>\u00a0\u00a0This interval should be performed with the same time\u00a0parameters\u00a0as interval 2. \u00a0This interval will require you to perform exercises (or movements) that are\u00a0synonymous with the fire ground.\u00a0 Here are the exercises” I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before. \u00a0When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.<\/p>\n I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “<\/p>\n Thanks Aaron and FRF! –Lisa Charbonneau<\/p>\n I came across the Ultimate Fire Athlete Workout and thought I would give it a try.\u00a0I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!<\/p>\n I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.<\/p>\n I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.”<\/p>\n Thanks Aaron for an Awesome Program! \u00a0–Doug Franklin<\/p>\n I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout. \u00a0This workout will get your heart racing, challenge your core and work your muscles. You can change the variables (times, weights…<\/p>\n","protected":false},"author":3,"featured_media":4653,"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":[38,153,125,96,197,15,206],"tags":[],"class_list":["post-2991","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness-program","category-cardio-for-firefighters","category-cardio-interval-fire-fighting","category-firefighter-cardiovascular-workout","category-firefighter-interval-workout","category-firefighter-workout","category-firefighter-workout-option"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-Mf","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/03\/pushups.jpg?fit=737%2C416&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2991","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=2991"}],"version-history":[{"count":2,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2991\/revisions"}],"predecessor-version":[{"id":22663,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2991\/revisions\/22663"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4653"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=2991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=2991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=2991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/a>\nInterval 2. Full body strength.<\/u><\/b>\u00a0\u00a0This interval consists of 3 exercise performed with either 30 or 40 seconds of work (40 for intermediates and 30 seconds for beginners) and 20 or 30 seconds of rest. \u00a0You should do each exercise 3 times for a total of 9 minutes, the last minute you should\u00a0hold a plank<\/a>.
\nHere are the exercises:\n\n
<\/a><\/p>\n\n
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\n<\/b>\nFire Rescue Fitness is dedicated to getting firefighters, EMTs and medics “fit for duty.” \u00a0Each one of the FRF workouts include the above components and are\u00a0guaranteed\u00a0to get you stronger, leaner and moving\u00a0better on the fire ground. \u00a0Take a look at the results other Fire Rescue Athletes are getting with the FRF Ultimate Fire Rescue Workout<\/a>…<\/h3>\n
<\/a>\u00a0“I happened to be on Facebook one day and Fire Rescue Fitness popped up in my news feed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.<\/p>\nTake a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..<\/strong><\/h3>\n
<\/a>“Last summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.<\/p>\nClick Here to read more and\u00a0Get started today with the “FRF Ultimate Fire Athlete” downloadable package, and receive this cutting edge program along with $139.96\u00a0worth of FREE bonuses!<\/a><\/h4>\n\n","protected":false},"excerpt":{"rendered":"