Firefighter Fitness

welcome to the gym.

workout routines and exercises for functional fitness that will keep you in shape for the next JOB.

Workouts

Full Body - Full Gear with SCBA

10 ceiling pulls with Olympic bar or mace - each arm

50 Bear crawls

1 minute Assault bike or 15 squats

15 Pushups

10 Bent over row

30 Mountain Climbers

10 Wall ball throw - each side or 20 Hanging Ab raises

Repeat each exercise until bottle is empty.

Upper Body - Full Gear with SCBA

20 pushups

8 dumbbell military press

20 bear crawls

8 bent over dumbbell rows

20 sledge hammer strikes to tire or 10 ceiling pulls (each arm) with Olympic bar or mace.

8 dumbbell curls

8 triceps extension with dumbbells or cables

1 minute assault bike or incline walk

Repeat each exercise until bottle is empty.

Lower Body - Full Gear with SCBA

10 med ball squat wall throw (throw the ball up as high as possible on the wall and catch during squat or catch then squat)

8 dumbbell lunges

8 straight leg dead lift

20 duck walks

20 search slide (10 each side) - skip to 5:33 in video if you are unsure what this is, watch how they move during search. Search with the Water Can - YouTube

2 min assault bike (10 second sprint - 25 second cruise)