The 300- Rep Firefighter Workout Challenge

300 Rep Challenge for the Firehouse
This is a great 300 challenge workout that you can do in the firehouse with minimal weight.  The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting….

All you need for this challenge workout is a stability ball and a weight.  The object of the workout is to complete 50 reps of each exercise (300 total) as quickly as possible.  There is a catch of course, each rep has to be performed in a controlled manner and bad reps don’t count.   Safety first, form is your biggest focus.

You can do the reps in any order and even mix and match if needed as long as you do 50 of each.  Personally I like to choose two exercises and alternate between them until the reps are completed.  As a guideline choose a weight that is around 25% your body weight.  For example if you weigh around 180 pounds use a 45 pound weight.   Don’t forget to record your total workout time.  Enjoy!
Perform this warm-up before timing the workout.  Perform 10 reps of each warm-up for 2 circuits.

Click the Video below for an overview of the workout

Warm-up Exercises (perform 2 circuits)
Chops (10 reps)
Prisoner Squat (10 reps)
Step forward toe touch (5 reps each)
Spidermans (5 reps each)
Step back reach and twist (5 reps each)

Squat to press (50 reps)
One arm rows (25 reps each, 50 total)
Sumo Bicep Curls (50 reps)
Tricep Skulls (50 reps)
V-ups (50 reps)
Hands on Ball Push-ups (50 reps)

To add to the challenge:  Run 1 mile or bike 3 as fast as possible or run a certain number of stairs (with a vest or SCBA).

Don’t forget to record your total workout time (try to improve on this time each workout).

Need a new workout Program?

Check out the 3 new workout programs available from Fire Rescue Fitness.  There is a program for every level of fitness, guaranteed to take you to the next level. 

Firefighter Fitness Tip- Eat more Fruits and Veggies....

Firefighters have physically and mentally demanding jobs which means we (as fire rescue athletes) have demanding nutritional needs to match.  Unfortunately, research confirms that most are deficient in some essential nutrients. The most common deficiencies are in protein, water (hydration), healthy fatty acids, and the essential vitamins. Research confirms these same deficiencies for all athletes, not just fire rescue athletes.  Let's face it, with all the demands of the job  it’s really hard to get all the essential vitamins and minerals from food alone.  So, I came up with a couple of tips to help you manage your diet  and get more of the essential nutrients needed to stay "fit for duty."

Firefighter Fitness Tip- Eat more Fruits and Veggies... (mom was right)   

Eat more foods rich in vitamins and minerals (eat those fruits and veggies). Depending on your age, gender and activity level, you should consume between five and nine servings of fruits and vegetables each day.  This should include fruits and vegetables of a number of different colors to maximize the nutrients.  Varieties that steam in-the-bag in the microwave make it quick and easy for you to prepare your vegetables and they also help minimize nutrient losses.  Don't worry about BPA getting into your food with these "steam-ables," research shows that (Good Housekeeping 2012) these vegetables found no phthalates or BPA -steam bag vegetables are just as good for you as other frozen vegetables that you cook outside of the bag.

To get an adequate vegetable and fruit intake you need to be creative and consistent.   Add them to each meal and prepare snacks with fruits and vegetables.  Also, try to cut a wide variety of vegetables like celery, carrots, pea pods, and assorted peppers one or two nights a week and store them in bags or containers.  Instead of reaching for an unhealthy snack you will have these cut vegetables instead.   If you haven't been accustomed to eating much produce, start small -- aim for a couple of servings a day at first.

Firefighter Holiday Metabolic Workout

Happy Holidays- Yes that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush.   To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout..  This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day). The workout is adoptable for  various levels of fitness.  

Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use body-weight for each exercise.  Each rep should be performed with control (safety first) and good form.  You must perform 2 circuits of the warm-up.  After the warm-up follow the appropriate circuit (beginner or intermediate/ advanced) as quickly as possible.  Your goal is to complete the entire circuit as quickly as possible.  You can record your total time (of the metabolic circuit) so you can measure your fitness progress from workout to workout.  

Holiday Metabolic Circuit
Perform the active warm-up exercises in a circuit, no rest between exercises; follow the suggested reps for each.  Repeat the circuit 2x. 

Warm-up Exercises (reps)

  1. Prisoner Lunges (6x each side) 
  2. Step forward Toe Touches (6x ea side)
  3. Chest hugs (20x)
  4. Waiters bow (6 each arm)
  5. Step Back, Reach Twist (6x each side)
  6. Spiderman’s (6 each side)
  7. Knees side to side (6 each side)
  8. Straight Leg Raises (6x each side)
  9. Hip Cross-overs (6x each side)

Repeat the warm-up circuit (total of 2x)

Metabolic Circuit
After the warm-up, perform the exercises in a circuit, rest as little as possible between exercises.  Remember to take rest if you need it.  The idea of the workout is to complete it as fast as possible (using good form) and try to improve your time each workout.  The suggested reps are listed in parenthesis. Click on the video below for an overview of the exercise for the beginner circuit.   Remember to record your total time (minus the active warm-up) and try to improve on it from workout to workout.  Enjoy.

Beginner Exercises                                                
  1. Push-ups (10x)                                                    
  2. Body Row (10x)                                                                             
  3. Prisoner Squats  (10x)                                                 
  4. Prone Plank Pulses (10x)                                                            
  5. Walking Lunges (10 each side)                                                   
  6. Bike 2 miles (as fast as possible)                                               
Repeat the circuit again (for a total of 2x).  Click on  the video above for an overview.            

For an even greater calorie burn and challenge try the Intermediate/ Advanced Circuit.  You must perform 2 circuits of the active warm up first.

Intermediate/ Advanced Exercises  

Click on the video below for an overview of the exercises of the Intermediate/ Advanced circuit.
  1. Spider Push-ups (5 each leg)
  2. Pull-ups (10x)
  3. Squat to Press (10x)
  4. Weighted V-ups (10x)
  5. Prone Plank Pulses (marching 10 ea leg)
  6. Weighted Walking Lunges (10x each leg)
  7. Run 1 mile or bike 3 miles (as fast as possible)
Repeat the Circuit 2 more times (for a total of 3 circuits).  You may want to leave out the last run or bike to keep the total workout time under 45 minutes.  Click on  the video to the right for an overview.     

Don't forget to record your times and try to improve from workout to workout.

Happy Holidays!
A. Zamzow

 You can get a "printable" copy of each workout by CLICKING HERE