Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Back squat
5×5
rest 4 min
Bench Press
5×5
rest 5 min
Stamina – complete 3 sets as fast as possible, a set is:
10 body squats
10 lunges
10 jumping squats
10 jumping lunges
25 push ups
rest 3 min
Core – Weighted planks
4×45 sec on and 45 sec off with 25-45lb plate on lower back
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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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