10–15 Minute Workouts
Designed to be manageable through call schedules, these micro workouts address impairments identified in yearly screenings and firefighter-specific fitness needs. Each session targets a specific area — core stability, upper body, lower body, or total body — with optional Tabata HIIT for added intensity.
15-Minute Lower Body Workout with Tabata HIIT
A lower body strength session with gluteal ham raises, double KB front rack squats, and a Tabata interval on the assault bike or treadmill — preceded by dynamic lower body prep.
15-Minute Total Body Kettlebell Workout
A total body kettlebell circuit combining push press, swings, and deadlifts — following a Zone 2 cardio warm-up and kettlebell-specific mobility prep.
15-Minute Total Body Kettlebell Workout with Tabata HIIT
A total body kettlebell circuit — push press, swings, and deadlifts — followed by a Tabata HIIT interval on the assault bike or rower.
15-Minute Upper Body Workout
A focused upper body strength session with bench press, reverse rows, and rotator cuff strengthening — following a Zone 2 cardio warm-up and upper body mobility prep.
15-Minute Upper Body Workout with Tabata HIIT
An upper body strength session combining bench press, reverse rows, and rotator cuff work — finished with a Tabata HIIT interval on the assault bike or rower.
Lower Extremity Mobility Workout
A targeted lower-body mobility session designed to improve hip, knee, and ankle range of motion using banded mobilizations, stretching, and foam rolling.
Exercise is not without its risks. Stop immediately if you experience dizziness, shortness of breath, or discomfort. Adjust reps and intensity to your fitness level. Consult a physician before beginning any new exercise program.