Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – weighted pull ups 6 sets of 5 (use dumbbell between feet)
rest 2 min
Stamina – complete 4 sets as fast as possible (each time through the list is one set)
25 lunges
10 box jumps or box step ups
5 burpees
rest 4 min
Core – 4 sets of 45 sec weighted planks holds, rest 1 min between sets and put either a 25 or 35lb 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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