{"id":701,"date":"2014-10-16T02:18:00","date_gmt":"2014-10-16T02:18:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/firefighter-workout-progressive-bodyweight-challenge\/"},"modified":"2014-10-16T02:18:00","modified_gmt":"2014-10-16T02:18:00","slug":"firefighter-workout-progressive-bodyweight-challenge","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2014\/10\/firefighter-workout-progressive-bodyweight-challenge\/","title":{"rendered":"Firefighter Workout- Progressive Bodyweight Challenge"},"content":{"rendered":"

I get a lot of requests for workouts that require a minimal amount of equipment.  Here is a great Firefighter Bodyweight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire\/rescue scene).
Click on the video below for a recap.<\/p>\n

<\/object><\/div>\n

Please like, comment and share this video!<\/b><\/i><\/p>\n

Here is a recap of the workout (you can change the exercises based on your available equipment)…<\/span><\/o:p><\/span><\/div>\n
5 burpees<\/span><\/o:p><\/span><\/div>\n
10 Pull-ups (or body rows)<\/span><\/o:p><\/span><\/div>\n
15 Push-ups<\/span><\/o:p><\/span><\/div>\n
20 Prisoner Squats<\/span><\/o:p><\/span><\/div>\n
25 Biker crunches (25 each side)<\/span><\/o:p><\/span><\/div>\n
30 seconds plank<\/span><\/o:p><\/span><\/div>\n
1 minute of running stairs<\/span><\/o:p><\/span><\/div>\n
Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds). <\/span><\/o:p><\/span><\/div>\n

<\/span><\/div>\n

Looking for more great challenge workouts?  Check out the Ultimate Fire Rescue Athlete Workout Program, a comprehensive 12-week Firefighter Workout Program designed to get you in the shape of your life! <\/a><\/span><\/h2>\n","protected":false},"excerpt":{"rendered":"

I get a lot of requests for workouts that require a minimal amount of equipment.  Here is a great Firefighter Bodyweight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire\/rescue scene).Click on the video below for a recap. Please like, comment and share this…<\/p>\n","protected":false},"author":3,"featured_media":0,"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":[170,183,43,6,15,187],"tags":[5,184,44],"class_list":["post-701","post","type-post","status-publish","format-standard","hentry","category-10-tips-for-fire-rescue-athlete","category-3-things-for-firefighter-fit","category-best-core-exercise","category-firefighter-fitness","category-firefighter-workout","category-progressive-challenge","tag-10-tips-for-fire-rescue-athlete","tag-3-things-for-firefighter-fit","tag-best-core-exercise"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-bj","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/701","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=701"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/701\/revisions"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}