Firefighter Fit Guide

Complete 3 sets of 8-10 reps. Once you can achieve this increase your reps to 10 -12 per set.

• Lateral Pulldown. Start seated, grasp the overhead bar just wider than shoulder width. Lean back slightly and pull the bar down, drawing the elbows in towards the side of your body until the bar comes to your chest and return.
• Seated Row. From a seated position, with arms extended in front of the body and knees slightly flexed, draw your hands into your abdominal area squeezing the shoulder blades together.
• Tricep Pulldown. Keep your feet hip-width apart, slightly bent with core engaged. Use an overhand grip to slowly pull the handles down toward your hips, keeping elbows close to your body. Once your arms are almost straight return the handles to the starting position.
• Farmer walks. Holding a weighted bar or a weight in each hand, walk around 8/10 paces in one direction turn around and walk back to complete a ‘rep’.
• Shoulder press. Keep your feet hip-width apart, slightly bent with core engaged. Start with with dumbbells or a weighted bar overhead, slowly lower the weight to shoulder level. Push the weight back up to the start position.
• Bicep curl. Stand legs shoulder width apart, core engaged. Bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Slowly lower the weights to starting position.