TRAINING

Strength & Conditioning

High-intensity workouts built for the physical demands of firefighting. From bodyweight HIIT to endurance lifts, find your workout and get after it.

Body Weight HIIT

High-intensity interval training using only your bodyweight — no equipment needed. Perfect for the station or on shift.

01 Body Weight 1 02 Body Weight 2 03 Body Weight 3 04 Body Weight 4 05 Body Weight 5 06 Body Weight 6 07 Bodyweight Workout 1 08 Bodyweight Workout with Aerobic Tabata 09 GPAT HIIT Workout

Cardio HIIT

Cardio-focused high-intensity intervals designed to build endurance and cardiovascular fitness for the demands of firefighting.

01 A Quicky 02 KB/DB HIIT 1 03 KB/DB HIIT 2

Endurance & Strength

Full-body strength and endurance programs built for firefighters. Functional movements that carry over directly to job performance.

01 Endurance Lift Workout 02 Firefighter Functional Fitness 03 Total Body 1 04 Total Body 2 — No HIIT

Upper / Lower Body

Targeted upper and lower body split workouts with Tabata intervals. Build balanced strength from head to toe.

01 Lower Body 1 02 Lower Body With Tabata HIIT 03 Lower Body Workout with Aerobic Tabata 04 Upper Body 1 05 Upper Body With Tabata HIIT 06 Upper Body Workout with Aerobic Tabata

Exercise is not without its risks. Stop immediately if you experience dizziness, shortness of breath, or discomfort. Adjust reps and weights to your fitness level. Consult a physician before beginning any new exercise program.