Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Bench Press (rest 2 min between each set)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×8 @ 70%
1×8 @ 75%
1×8 @ 80%
rest 3 min
Stamina – do as many sets as possible in 10 min (go through entire list over and over again until 10 min is up)
14 butterfly sit ups
12 leg raises
10 push ups
8 burpees
6 air squats
4 walking lunges (per leg)
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Plus great tips and tricks from the world of firefighter fitness
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