Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Each FF complete 4 sets as fast as possible (each time through the list is one set)
20 dumbbell swings (heavy as possible without sacrificing form)
20 push ups
400m run (place a cone at 50m then run to it and back 4x) 50m is approx. 65 walking paces
rest 5 min
hold and accumulated 3 min plank
rest 1 min
side plank – 3×30 sec each side
rest 1 min
Make a Change
Our individual Fitness Programs
hero elite - Advanced
This daily program is designed for firefighter strength and performance. It will challenge you everyday to step out of your comfort zone and into the world of elite fitness. With a focus on strength and muscular endurance, this is the perfect program for those who want to take it to the next level.
hero ignite - beginner
This 12-week program is created for firefighters who want and need to drop weight quickly and safe. Starting at a slow pace this is perfect for those who are ready to ignite permanent shift to complete health and wellness.