{"id":3873,"date":"2018-01-02T16:53:39","date_gmt":"2018-01-02T22:53:39","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=3873"},"modified":"2018-03-21T19:23:30","modified_gmt":"2018-03-21T19:23:30","slug":"get-strong-lean-frf-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/01\/get-strong-lean-frf-bodyweight-workout\/","title":{"rendered":"Get Strong and Lean with this FRF Bodyweight Workout."},"content":{"rendered":"<p>It can be very difficult to try to stay &#8220;fit for duty&#8221; on vacation,\u00a0\u00a0during the Holidays, \u00a0or if you\u00a0\u00a0don&#8217;t have access to a lot of equipment. \u00a0This 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 when on the road, all you need is a little floor space and a towel (or webbing).<\/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>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><span style=\"text-decoration: underline;\">Don&#8217;t perform poor reps!<\/span><\/strong><\/p>\n<div id=\"attachment_1599\" style=\"width: 156px\" class=\"wp-caption alignright\"><img data-recalc-dims=\"1\" decoding=\"async\" aria-describedby=\"caption-attachment-1599\" class=\" wp-image-1599\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/04\/Cross-over-action-left-300x225.jpg?resize=146%2C110\" alt=\"Cross over action left\" width=\"146\" height=\"110\" \/><p id=\"caption-attachment-1599\" class=\"wp-caption-text\">Cross overs<\/p><\/div>\n<p>Start with this active warm-up:<\/p>\n<p>-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)<\/p>\n<p style=\"text-align: center;\">Click the video below for a demonstration.\u00a0 Repeat the active warm-up circuit 1 or 2 times.<\/p>\n<p style=\"text-align: center;\"><iframe src=\"https:\/\/www.youtube.com\/embed\/4BGrT6QcBPE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>After completing the active warm-up perform these 500 reps&#8230;<\/strong><\/span><\/p>\n<div id=\"attachment_1602\" style=\"width: 173px\" class=\"wp-caption alignright\"><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\" class=\"wp-image-1602 size-full\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/04\/prisoner-squat.jpg?resize=163%2C193\" alt=\"prisoner squat\" width=\"163\" height=\"193\" \/><\/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<\/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<div id=\"attachment_1600\" style=\"width: 245px\" class=\"wp-caption alignright\"><img data-recalc-dims=\"1\" decoding=\"async\" aria-describedby=\"caption-attachment-1600\" class=\"wp-image-1600 \" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/04\/Balance-Pic-300x253.jpg?resize=235%2C198\" alt=\"Balance Pic\" width=\"235\" height=\"198\" \/><p id=\"caption-attachment-1600\" class=\"wp-caption-text\">Single-leg touchdowns (great for balance).<\/p><\/div>\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><strong>Total of 500 reps!<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Follow up the workout with a 10-minute stair interval.<\/span> \u00a0Run steps for 30 seconds as fast as you can, rest for 30 seconds then repeat for a total of 10 minutes.<\/p>\n<p>Finish with a light stretch and some water!<\/p>\n<p>Give this workout a try. \u00a0This is an example of the type of workouts you get in the Get FRF (Fire Rescue Fit) workout Program.\u00a0 This program was designed to get firefighters, emts and medics leaner and stronger using minimal equipment.\u00a0 So, no equipment, no problem!\u00a0 <a href=\"http:\/\/firerescuefitness.com\/get-frf-fire-rescue-fit-workout-program\/\">Click here to get more information on this program<\/a> or just read below.<\/p>\n<p>Make it a great day (or shift).<\/p>\n<p>Stay safe and Get FRF,<\/p>\n<p>Aaron Zamzow<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"h-custom-headline cs-ta-center h2 accent\" style=\"text-align: center;\"><a href=\"http:\/\/firerescuefitness.com\/get-frf-fire-rescue-fit-workout-program\/\"><span style=\"color: #ff6600;\"><strong>Discover the Get FRF (Fire Rescue Fit) Workout Program trusted and used by thousands of Firefighters.<\/strong><\/span><\/a><\/h3>\n<p><a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/06\/get-frf-testimonials.png\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-3871 size-full aligncenter\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/06\/get-frf-testimonials.png?resize=600%2C200\" alt=\"\" width=\"600\" height=\"200\" \/><\/a><\/p>\n<p align=\"left\">The Get FRF Workout is the culmination of the lessons learned from the feedback and results seen from my previous program creations.\u00a0 I decided to take the best workouts and training aspects and put them to use in this one effective workout program.\u00a0 The Get FRF Workout is born from the efforts of thousands of hours of research and from the impressive results from the thousands of firefighters, EMTs and medics that have used FRF workouts and training protocols.<\/p>\n<p align=\"left\">This is the most comprehensive workout system for Firefighters, EMTs and Paramedics. It will improve every aspect of your fitness (conditioning, strength, cardiovascular recovery, core power) and make you strong, lean, athletic and efficient. The workouts are easy to follow with exercise tutorials and are very practical.\u00a0 I have also designed this program to be \u201cexcuse-proof.\u201d\u00a0 You can literally do these workouts anywhere; at home, in the gym, at the firehouse, or even outside.\u00a0 Couple these efficient and effective workouts with the updated and easy-to-follow Eating Guidelines and I guarantee you will see results. This program is 20 years in the making and is endorsed by thousands of fire rescue athletes and hundreds of elite trainers.<\/p>\n<p align=\"left\"><a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/09\/frf-get-frf-cover-1.png\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-3412 aligncenter\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/09\/frf-get-frf-cover-1-200x300.png?resize=347%2C521\" alt=\"\" width=\"347\" height=\"521\" \/><\/a><\/p>\n<h2 class=\"h-custom-headline h3\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>The Get FRF (Fire Rescue Fit) Program Includes:<\/strong><\/span><\/span><\/h2>\n<div class=\"x-text\">\n<ul>\n<li>\n<h5>8-week Get FRF Workout Training calendar<\/h5>\n<\/li>\n<li>\n<h5>9\u00a0 Different efficient and effective resistance training options including 5 challenge workouts.\u00a0 There are also 4 different\u00a0 cardio workout options that you can customize to your specific goals.<\/h5>\n<\/li>\n<li>\n<h5>Done for you interval workouts that you can adapt to meet your own needs based on equipment and preferences.<\/h5>\n<\/li>\n<li>\n<h5>Workout options for the firehouse, gym or home.\u00a0\u00a0Includes workout options for on-duty and crew workouts (group workouts)<\/h5>\n<\/li>\n<li>\n<h5>Over 60 different exercises that will get you stronger, leaner and moving better than ever!\u00a0 These exercises will burn fat, improve flexibility and increase your strength.<\/h5>\n<\/li>\n<li>\n<h5>Versatile workout options that you can vary based on level of fitness and equipment available.\u00a0 You can no longer use the excuse of not having a place to workout or know what exercises to do!<\/h5>\n<\/li>\n<li>\n<h5>Fire Rescue Athlete Training rationale.\u00a0 You will learn how to workout to perform better on the fireground and in life.<\/h5>\n<\/li>\n<li>\n<h5>Core exercises and stretches (including easy to follow 4-minute stretch routines that you can do after workouts or before a shift).<\/h5>\n<\/li>\n<li>\n<h5>Easy to follow exercise tutorials and video links<\/h5>\n<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><a href=\"http:\/\/firerescuefitness.com\/get-frf-fire-rescue-fit-workout-program\/\">Click here for more information on this revolutionary workout program for firefighters&#8230;<\/a><\/h2>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It can be very difficult to try to stay &#8220;fit for duty&#8221; on vacation,\u00a0\u00a0during the Holidays, \u00a0or if you\u00a0\u00a0don&#8217;t have access to a lot of equipment. \u00a0This 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&hellip;<\/p>\n","protected":false},"author":3,"featured_media":9575,"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],"tags":[291,354,73,355],"class_list":["post-3873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness-program","tag-best-firefighter-workout","tag-firefighter-bodyweight-workout","tag-firefighter-workout","tag-frf-weight-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-10t","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/01\/FRF-Bodyweight-500.png?fit=1200%2C444&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3873","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=3873"}],"version-history":[{"count":1,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3873\/revisions"}],"predecessor-version":[{"id":9576,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3873\/revisions\/9576"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/9575"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=3873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=3873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=3873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}