{"id":9512,"date":"2025-08-18T08:52:49","date_gmt":"2025-08-18T13:52:49","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=9512"},"modified":"2025-08-18T08:52:52","modified_gmt":"2025-08-18T13:52:52","slug":"try-this-firefighter-bodyweight-challenge-workout-get-lean-and-strong","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2025\/08\/try-this-firefighter-bodyweight-challenge-workout-get-lean-and-strong\/","title":{"rendered":"Try this Firefighter Bodyweight Challenge Workout- Get Lean and Strong"},"content":{"rendered":"

It can be very difficult to try to stay “fit for duty” on vacation,\u00a0\u00a0during the Holidays, \u00a0or if you\u00a0\u00a0don’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’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

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 all<\/strong> the reps of one exercise before moving to the next.<\/p>\n

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. \u00a0Don’t perform poor reps!<\/span><\/strong><\/p>\n

\"Cross

Cross overs<\/p><\/div>\n

Start with this active warm-up:<\/p>\n

-Knees side to side (6-10 reps each side)
\n-Straight leg raises\u00a0(6-10 reps each side)
\n-Cross-overs\u00a0(6-10 reps each side)
\n-Step back, reach and twist\u00a0(6-10 reps each side)<\/p>\n

Click Here for a Video of this \u00a04 exercise Active Warm-up routine<\/a>.<\/p>\n

After completing the active warm-up perform these 500 reps…<\/strong><\/span><\/p>\n

\"prisoner<\/a>

Prisoner Squats (in flip-flops)<\/p><\/div>\n

— 50 Prisoner Squats<\/p>\n

— 50 Push-ups<\/p>\n

— 50 Lunges<\/p>\n

— 50 Towel Rows- \u00a0I used a towel and wrapped it around a door to perform these body weight rows. \u00a0You can click here <\/a>to see some great options to pull-ups and\/ or body rows if you don’t have a lot of equipment.\u00a0 You can also use webbing and tie some handles in them.<\/p>\n

— 50 Plank Pulses (start with a plank, push hips up then return)<\/p>\n

— 50 Biker Crunches (that’s 50 each side)<\/p>\n

— 50 Mountain Climbers (50 each leg)<\/p>\n

— 50 Single leg touchdowns (25 each leg)<\/p>\n

\"Balance

Single-leg touchdowns (great for balance).<\/p><\/div>\n

— 25 Burpees<\/p>\n

— 25 Close Grip Push -ups<\/p>\n

— 25 Reverse Grip Towel Rows- I used the same towel but grabbed it palms down to work grip and biceps<\/p>\n

— 25 V-ups (or hanging leg raises)<\/p>\n

Total of 500 reps!<\/p>\n

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

And then stretch….(Try this 4-minute routine, click here)<\/a><\/p>\n

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…along with workout calendar, eating guidelines, exercise guidelines and cardio interval workouts.<\/p>\n

\u00a0Check what other Firefighters are saying about this great workout (click here to get FRF).<\/a><\/span><\/p>\n

Make it a great day (or shift).<\/p>\n

Stay safe and Get FRF,<\/p>\n

Aaron Zamzow<\/p>\n","protected":false},"excerpt":{"rendered":"

It can be very difficult to try to stay “fit for duty” on vacation,\u00a0\u00a0during the Holidays, \u00a0or if you\u00a0\u00a0don’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’t have any fitness equipment. \u00a0 \u00a0I actually performed…<\/p>\n","protected":false},"author":3,"featured_media":9515,"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,"enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[15,190,55],"tags":[364,354,73,279],"class_list":["post-9512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-workout","category-best-exercise-for-firefighters","category-fire-athletes-workouts","tag-firefighter-bodyweight","tag-firefighter-bodyweight-workout","tag-firefighter-workout","tag-firefighter-workout-program"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2tq","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/02\/FRF-Bodyweight-500.png?fit=1200%2C444&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9512","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=9512"}],"version-history":[{"count":4,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9512\/revisions"}],"predecessor-version":[{"id":22849,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9512\/revisions\/22849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/9515"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=9512"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=9512"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=9512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}