Firefighter’s Inferno Workout

“I’m a fire fighter and fortunately we have a mandatory PT program we get an hour a day but usually turns into a little more. Sometimes our workouts get interrupted due to the fact that we are at the mercy of the 911 system. I work 3 on and 4 off. What would you recommend as far as workouts since I live two different life styles between here at work and civilian life? Mon-Tue I live at the fire house and go home Thurs-Sun.” ~ Amado Rodriguez

First of all thank you, for keeping our communities safe! You have a very stressful and demanding job, both mentally and physically. I understand how frustrating you must feel when you have to abruptly leave a workout. I have created the Firefighter’s Inferno Workout.

The workout is a 4 day split with two optional workouts for the days at the fire house. Day 1 can start on Thursday, giving you until Sunday to train the entire body. You can then train weak muscle groups and add additional ab training sessions while at the fire house. The Firefighter’s Inferno Workout is as follows:

Day 1 (Chest & Shoulders)

  • Bench Press – 3 sets of 8-12 reps
  • Incline Press – 3 sets of 8-12 reps
  • Dips- 3 sets of 8-12 reps
  • Military Press -3 sets of 8-12 reps

Day 2 (Back)

  • Dead Lifts-3 sets of 8-12 reps
  • Cable Rows-3 sets of 8-12 reps
  • Pull Ups-3 sets of 8-12 reps

Day 3 (Arms & Abs)

  • Bicep Curls-3 sets of 8-12 reps
  • Skull Crushers-3 sets of 8-12 reps
  • Leg Raises-4 sets of 20 reps
  • Crunches-4 sets of 20 reps
  • Oblique Crunches-4 sets of 20 reps

Day 4 (Legs)

  • Squats-3 sets of 8-12 reps
  • Leg Extensions-3 sets of 8-12 reps
  • Leg Curls-3 sets of 8-12 reps
  • Seated Calve Raises-3 sets of 8-12 reps
  • Standing Calve Raises-3 sets of 8-12 reps

Day 5 (Optional Weak Point Training)

  • Select 2 muscle groups that you want to improve
  • Complete 2-3 exercises per muscle group
  • Each exercise should consist of 5 sets of 6-8 reps

Day 6 (Optional Ab Training)

  • Decline Reverse Crunches-4 sets of 20 reps
  • Cable Crunches-4 sets of 20 reps
  • Alternate Heel Touches-4 sets of 20 reps
Melt The Fat, Don’t Burn Out

Clean eating habits will accelerate your results and over time those results will compound. Opt for lean meats and fibrous vegetables. The lean meat will provide your body with the necessary nutrients to build and maintain muscle. This is important because muscle revs up your metabolism. Eating fibrous vegetables will help you maintain healthy arteries and digestive system. Enabling your body to absorb vital nutrients more efficiently.  

Fibrous vegetables also burn extra calories because our bodies must use more calories to digest them than it will absorb from them.

Stay consistent and motivate yourself by challenging your fellow firefighters to see who can get SIX PACK ABS first. Friendly competition is a great way to stay focused. Try creating teams and see what team can loose the most fat in a month. Make it fun, make it challenging, make it a lifestyle.

Depending on you body type you may have to dedicate a few minutes or a few hours to cardio on a regular basis. I always recommended using High Intensity Interval Training (HIIT) style cardio. It will burn the most fat while allowing you to maintain muscle. Use cardio machines that will vary the intensity for you and try various types of cardio.

As a Firefighter, you risk your life to keep our communities safe.

I hope this article has been useful and that you can use the advice to start looking and feeling great. YOU DESERVE IT!

About The Ab Pro

Fitness Model, Personal Trainer, Writer
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