Top 3 websites for Firefighter Fitness
01
WodWell
A Hero WOD (workout of the day) is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty.
02
555Fitness
555 Fitness provides daily workouts for free. There goal is to help reduce cardiac related deaths within the Fire Service.
Workout favorites
Never Give Up!
Stair Runs with Packs
Run up and down the stairwell while carrying a high rise pack, or another item of heavy equipment. This method warms up your body and prepares it for when you have to put on your turnout gear. Instead of dumbbells, do this at home.
Battle Ropes Using Hoses
Wrap the 1-34" fire hose around a strong anchor. Hold one end of the hose in each hand. Bring one hand up to your shoulder and the other down to your knee to make alternating waves. This exercise engages every muscle in your body.
Box Jumps Using the Fire Engine
Land on the rear bumper of the fire engine by leaping upward with both feet together. Repeat the jump down with your feet together. You can take step ups instead of jumping if you aren't very proficient at jumping.
Farmer’s Carry Using Foam Pails
In each hand, hold a foam pail by the handle. Carry the pail back and forth, lifting it to hip height. This improves your grip strength, which you'll need to transfer victims or haul ladders. Use a hand exerciser at home to improve your grip strength.
Hose Pull Using Resistance Bands
An anchor point should be used to secure the resistance band. With your arms extended straight, hold one end loop in each hand. Pull the band tighter around your waist, bringing your elbows to your sides and establishing a 90-degree angle. This exercise uses muscles that are comparable to those used to draw a hose. It can be done standing or kneeling. You can also walk forward against the resistance by holding the resistance band over your shoulder. Alternatively, you can suspend it above your head and use it to imitate a chopping action.
Pull Ups / Push Ups
Pull ups are a great upper body exercise. Use a large diameter bar to target your grip strength at the same time. Push-ups are one of the few workouts that use all of your main muscles, including your biceps, core muscles, triceps, anterior deltoids, and lower body muscular groups. You can strengthen your circulatory system and heart health by exercising all of these muscles at the same time.
Challenging exercise
Deck Of Cards
Workout
A deck of cards workout is a fun and challenging exercise routine that involves using a deck of playing cards to determine the exercises and repetitions you need to perform. Here are the basic rules for a deck of cards workout:
Assign exercises to each suit
Assign four different exercises to the four suits of a deck of cards. For example:
- Hearts: Push-ups
- Diamonds: Squats
- Clubs: Sit-ups
- Spades: Lunges
Assign repetitions to each card
Assign a specific number of repetitions to each card value. For example:
- Number cards (2-10): Corresponding number of repetitions (e.g., 2 reps for a 2, 7 reps for a 7).
- Face cards (Jacks, Queens, Kings): 10 reps each.
- Ace: Choose a challenging number of repetitions (e.g., 15 reps).
Shuffle the deck
Shuffle the deck of cards thoroughly.
Draw a card
Draw the top card from the deck.
Perform the exercise
Perform the exercise associated with the suit of the drawn card for the number of repetitions indicated by the card value. For example, if you draw a 7 of Hearts, you would do 7 push-ups.
Repeat
Continue drawing cards one at a time and performing the corresponding exercises and repetitions until you have completed the entire deck.
Optional variations
You can introduce additional exercises or modify the repetitions based on your fitness level and preferences. For instance, you could incorporate jokers as wildcards where you get to choose any exercise you want, or you could assign different exercises to different face cards.
Remember to warm up before starting the workout and listen to your body. If an exercise becomes too challenging, feel free to modify it or take a short break. Enjoy your deck of cards workout!
Top Workout Apps!
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