Fitness
Exercising on and off shift can take a lot of motivation and discipline.
We wanted to make it easier to get started, so we created a library of workout videos that were made at real fire stations by firefighters who understand the fitness level required by the job.
If you already have workouts you like and are just looking to try something different or mix up your routine, you can browse through the full library of videos by scrolling the various muscle groups and searching through the individual videos by clicking the button below
If you are looking for a step-by-step workout plan, you can get started by selecting one of the plans below.
GETTING STARTED
1. BASIC WORKOUT PRINCIPLES
2. GUIDE TO SUPPLEMENTS
3. STATION EQUIPMENT OVERVIEW
4. WORKOUTS FOR FIREFIGHTERS
5. PRE-WORKOUT WARM-UPS
6. POST-WORKOUT COOL DOWN
Workout Plans
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![Firefighter fitness video's]()
Bicep-Tricep v1 ~ 45-60 min
-Tyler Scriver
3 sets each repeated 4 times with a focus on bicep and tricep muscles. -
![Firefighter fitness video's]()
Chest Back v1 ~ 45-60 min
-Tyler Scriver
3 sets, each repeated 4 times with a focus on the chest and back muscles. -
![Firefighter fitness video's]()
Leg Day v1 ~ 45-60 min
-Tyler Scriver
3 sets, each repeated 4 times with a focus on quads and hamstring muscles. -
![Firefighter fitness video's]()
Abs and Calves v1 ~ 20-30 min
-Tyler Scriver
2 sets, each repeated 4 times with a focus on calves and ab muscles. -
![Firefighter fitness video's]()
Shoulders v1 ~ 20-30 min
-Tyler Scriver
3 sets, each repeated 4 times with a focus on shoulder muscles.
Recommended Fitness Apps
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![Firefighter]()
MyFitness Pal
-Recommended by Tyler Scriver
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![Firefighter]()
Apple Fitness +
-Recommended by Brent Harding
FAQs
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First, no one needs to be in rhabdo on shift. Be smart and listen to your body. Give 60%-70% while working out on shift so you know that you'll have plenty in the tank for "the big call". Save those “new PR” workouts for days when you're not on shift but still get a decent workout in.
Second, make sure you hydrate and feed the machine following your workout. Getting a good meal as soon as possible following a workout will help keep you prepared for the demands of being on duty. -
A good starting point would be at least two days of full body resistance training and 120-180 minutes of cardio per week. However, this ultimately depends on your fitness goals. Contact your peer support team and they can give you a customized recommendation.
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This page is a great resource for everyone regardless of their fitness goals! Whether you want to be the cardio king or queen or built like a greek statue this page offers a wide variety on how to achieve your speed, strength, power, conditioning, or endurance desires.
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We work 48 hour shifts! These can be long and grueling. Endurance, both physical and mental, is key for, not just surviving, but enjoying our career. This page offers ways we can build both strength and endurance, both play key roles in what we do, day in and day out.
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The peer team has your back! We have Certified Peer Fitness Trainers that want to and are excited to help you reach your goals. Reach out to your peer team to setup a 1-on-1 training session.
PODCASTS on Fitness
NEWSLETTERS on Fitness
