Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Seated dumbbell shoulder press 1×10, 5×3, 1×15
then 4×10 bent over row DEMO
rest 3 min
Stamina – perform the following as fast as possible:
30 box jumps or step ups (if no box, use bench)
30 butterfly sit ups
20 box jumps
20 butterfly sit ups
10 box jumps
10 butterfly sit ups
20 box jumps
20 butterfly sit ups
30 box jumps of step ups (if no box, use bench)
30 butterfly sit ups
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Created Specifically for a Firefighter's Schedule
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Plus great tips and tricks from the world of firefighter fitness
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