Crush These First Responder-Inspired Workouts

Wanna be in shape like a centerfold firefighter? Secure your spot in next year’s steamy rescue calendar with this first responder full-body workout.

The weight, reps, and intensity should be determined by what you can handle, and what will push you to grow. Do them all at once, or pepper these exercises into your current routine. It is important to tailor your workout to your workplace demands to avoid injury, and lengthen your career.

Warm up: Start with a two-mile run. Nothing too out of the ordinary, especially for our Army and Marine veterans joining the force. Get your heart rate up! Having good cardio is important when handling a dire emergency. To add to the reality of the job, training with a weighted vest or rucksack will mimic the weight of the firefighter uniform. 

Deadlifts: This workout is to make sure you can perform the best you can in the heat of the moment. Part of the job is being able to pick people up, so work on your technique to avoid injury. You may have a stretcher, but you have to get the patient on to them, and sometimes stretchers can get stuck. When dealing with a true emergency, people may already be unconscious and will be completely limp when you need to move them. You can transition this mechanic into a fireman’s carry if you have a buddy.

Overhead press: Similar to deadlifts, picking things up and being able to safely maneuver weight with your full body may actually save your life. Lifting things out of your way, catching things when falling towards you, and even loading the truck are all pertinent tasks. 

Body weight supplementary: You may have gotten enough pull-ups, sit-ups, and push-ups in the military, but buckle up buttercup, they’re not going anywhere. Before the final event of the work out, getting a fair amount of body weight movements in is important. These help the interlocking muscles that help with the previous workouts to really make them worth it. 

Lastly… more cardio: Finish your workout with some serious sprints and the StairMaster. You might hate cardio, but your patient’s lives will seriously thank you. A wise man once said, “Every minute could be the difference between success or failure.” Take those words to heart, as someone’s life may one day depend on how quickly you are able to respond to their call of help.

Bonus round: Jiu Jitsu! Grappling is a killer workout that may save your life. First responders may encounter aggressive or panicking patients, knowing your way around some grappling is clutch. Read our must know Jiu Jitsu techniques by clicking here.

A workout may not always feel great, and you may not always want to do it. But putting it into the perspective of making your body the machine it needs to be to work at max performance may help motivate you. The effort you put into your workout is the effort you put into saving someone later on down the line. Work out for ability, agility, and functionality. The stronger you get, the more capable you become.