HERO SHIFT
Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Shift Workout – December 1-3rd
Perform as many push ups as possible in 1 min
rest 1 min
perform as many sit ups in 1 min
rest 1 min
perform as many push ups as possible in 30 sec
rest 30 sec
perform as many sit ups as possible in 30 sec
rest 3 min
run 400m
rest 45 sec
run 400m
rest 45 sec
run 400m
rest 3 min
run 400m
rest 45 sec
run 400m
rest 45 sec
run 400m
walk for 4 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 mucsular 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 ingnite permanent shift to complete health and wellness.
