Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – complete a set of 10,9,8,7,6,5,4,3,2,1 of each (perform 10,10, 9,9,8,8…)
Bench Press Body Weight (or whatever you can do, make it challenging)
pull ups
Rest 4 min
Stamina – complete 30 manmakers as fast as possible – 30 lbs dumbbells (guys)/20 lbs (girls) DEMO
Rest 5 min
Core – 50 butterfly sit ups as slow as possible
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Plus great tips and tricks from the world of firefighter fitness
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