One of the 10 Best Exercises for Firefighters

I recently completed a FREE report of the "10 Best Exercises for Firefighters." You can get a copy of all 10 exercises for FREE by Clicking HERE Now.  Here is one that made the list.

The Side Plank- a great core exercise...

1. Plank(s) and variations of it.  --It's no surprise that the one of the exercises on this list is a core exercise. Back injuries are the number one reason firefighters and medics go on early disability so it's imperative that as a fire rescue athlete you focus on strengthening the core. The plank exercise requires no equipment and is an incredible exercise for improving core strength, endurance, and power. As mention previously, core strength is integral for the fire rescue athlete, as all movement occurs around the core. The plank will increase core efficiency allowing the body to have greater control and stability. All fire rescue athletes should include some version of the plank in their workout program. Use multiple positions: plank, side plank, and bridge.

The Prone Plank (one of the best core exercises)

Try these other variations...

Stability ball plank- a great core challenge

Opposite arm leg/ raises (super mans)

Want to know how to incorporate this exercise into your program?  Click here to get my FREE Report and a great Firefighter Workout

Stay Safe and Healthy,

Aaron Zamzow

www.FireRescueFitness.com

Start your Next Firefighter Workout with This...

Are you still warming up before your workout by jogging or biking or maybe not at all?  Each one of your workouts should start with specific active stretching movements.  In the past you may have skipped this part, but I assure you these exercises will help strengthen and even tone your body.  In fact, if you had just 15 minutes to workout I would want you do to this waram-up routine (or one like it).  Nothing else provides so much value in so little time.  The warm-ups prepare the body for movement, boosts heart rate, blood flow to the muscles, and core temperature.  These movements also improve the function of your nervous system.  Think of this routine the same as taking a few minutes to warm-up a car that has been sitting outside in cold temperatures all night.  The main goal of this routine (and those like it) is to improve the long-term mobility and flexibility of your muscles.  By doing these exercises, you will be able to increase your strength, and muscle mass which, as you know, is important to burn more fat. 

How do you do the movement?  Rather than have you hold your stretches, as in traditional stretching, you move your body into position just for a few seconds and then go back to your starting position.  The warm-up routine wakes up your muscles and not just for your workout, they remain flexible for the rest of the day.  Generally, I  would recommend performing 5 to 10 repetitions of each exercise (or just set an interval timer for 30 to 35 seconds of movement.   

Start these today and your body will quickly condition itself to the exercises, and when you're done, you'll feel warmed up, and more flexible.  You will be better prepared for not only your workout but for whatever challenges your shift or day will bring.  Give this routine a try (see video below)...

Perform 2 circuits of the following 5 exercises:
1.  Chops (5-10 reps)
2.  Knee Hugs (5-10 reps each)
3.  Spidermans (5-10 reps each)
4.  Knees side to side (5-10 reps each)
5.  Quadraped Rotations (5-10 reps each)

Stay Safe and healthy,
A. Zamzow
www.FireRescueFitness.com

Find out the Top 10 exercises for Fire Rescue Athletes (Click Here)

The Ultimate Fire Athlete 9-11 Tribute Challenge Workout

Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day).  I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th).    This "tribute" workout is difficult but has a great significance to September 11th.  You will climb 110 flights of stairs and perform 343 reps of various strength exercises.   Before you begin this workout, like every workout, perform an active warm-up.

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)

1. Standing Chops
2. Step Forward toe reaches
3. Spidermans
4. Knees side to side 
5. Cross overs

(Repeat for a total of 2 circuits)

Now that your ready...its on to the fun.  All you need for this workout are some steps (or a stepmill) and a way to do pull-ups or body rows.  You should time the workout from the first step to the last so you can track your fitness progress from year to year.

Rest when you feell you need to (try to keep it at a minimum),  go from exercise to exercise at your own pace.  Have fun and remember the significance.

Start the timer.....then:

1.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

2.  Perform 100 push-ups (rest as little as possible)

3.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

4.  Perform 100 prisoner squats (rest as little as possible)

5.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

6.  Perform 100 lunges (50 each leg)

7.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

8.  Perform 43 pull-ups or body rows (rest as little as possible)

9.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

Record your time....then pass out (just kidding). Please take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year.

Give this challenge a try, share with your friends and Never Forget.

Stay Safe and Healthy,
A. Zamzow
www.FireRescueFitness.com



Did you look at the above workout and think..."no way?"  If you followed the Ultimate Fire Athlete Workout Program you know you could do it.  Get in the shape of your life and fit for duty today (Click Here to get started).

The Ultimate Firefighter 9-11 Tribute Workout

Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day).  I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th).    This "tribute" workout is difficult but has a great significance to September 11th.  You will climb 110 flights of stairs and perform 343 reps of various strength exercises.   Before you begin this workout, like every workout, perform an active warm-up.

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)

1. Standing Chops
2. Step Forward toe reaches
3. Spidermans
4. Knees side to side 
5. Cross overs

(Repeat for a total of 2 circuits)

Now that your ready...its on to the fun.  All you need for this workout are some steps (or a stepmill) and a way to do pull-ups or body rows.  You should time the workout from the first step to the last so you can track your fitness progress from year to year.

Rest when you feell you need to (try to keep it at a minimum),  go from exercise to exercise at your own pace.  Have fun and remember the significance.

Start the timer.....then:

1.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

2.  Perform 100 push-ups (rest as little as possible)

3.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

4.  Perform 100 prisoner squats (rest as little as possible)

5.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

6.  Perform 100 lunges (50 each leg)

7.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

8.  Perform 43 pull-ups or body rows (rest as little as possible)

9.  Run stairs (or step mill) as fast as possible for 396 steps or 22 flights

Record your time....then pass out (just kidding). Please take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year.

Give this challenge a try, share with your friends and Never Forget.

Stay Safe and Healthy,
A. Zamzow
www.FireRescueFitness.com



Did you look at the above workout and think..."no way?"  If you followed the Ultimate Fire Athlete Workout Program you know you could do it.  Get in the shape of your life and fit for duty today (Click Here to get started).