Fire Engineering Training Community

Where firefighters come to talk training

Start your Next Firefighter Workout with This...

Are you still warming up for your workout by jogging or biking or maybe not at all?  Each one of your workouts should start with specific active stretching movements.  In the past you may have skipped this part, but I assure you these exercises will help strengthen and even tone your body.  In fact, if you had just 15 minutes to workout I would want you do an active warm-up routine (or one like it). 
Every FRF Workout program (click here) begins with these warm-ups.  Nothing else provides so much value in so little time.  Active warm-ups prepare the body for movement, boosts your heart rate, core body temperature and increases blood flow to your muscles. These movements also improve the function of your nervous system.  The main goal of active warm-ups is to improve the long-term mobility and flexibility of your muscles.  By doing these exercises, you will be able to increase your strength, and muscle mass which is important to burn more fat. 
How do you do actively warm-up? Rather than have you hold your movements, as in traditional stretching, you move your body into position just for a few seconds and then go back to your starting position.  The warm-up routine wakes up your muscles and not just for your workout, they remain flexible for the rest of the day.  Generally, I recommend performing 5 to 10 repetitions of each exercise (or just set an interval timer for 30 to 35 seconds of movement.)   
Start these today and your body will quickly condition itself to the exercises, and when you're done, you'll feel warmed up, and more flexible.  You will be better prepared for not only your workout but for whatever challenges your shift or day will bring.  Give this routine a try (see video link below)...

Perform 2 circuits of the following 5 exercises:
1.  Chops (5-10 reps)
2.  Knee Hugs (5-10 reps each)
3.  Spidermans (5-10 reps each)
4.  Knees side to side (5-10 reps each)
5.  Quadraped Rotations (5-10 reps each)

Stay Safe and healthy,
Aaron Zamzow

Do you actively warm-up?  Do you perform the top 10 exercises for firefighters?

Find out the Top 10 exercises for Fire Rescue Athletes (Click Here)

Views: 188


You need to be a member of Fire Engineering Training Community to add comments!

Join Fire Engineering Training Community

Policy Page


The login above DOES NOT provide access to Fire Engineering magazine archives. Please go here for our archives.


Our contributors' posts are not vetted by the Fire Engineering technical board, and reflect the views and opinions of the individual authors. Anyone is welcome to participate.

For vetted content, please go to

Fire Engineering Editor in Chief Bobby Halton
We are excited to have you participate in our discussions and interactive forums. Before you begin posting, please take a moment to read our policy page. -- Bobby Halton

Be Alert for Spam
We actively monitor the community for spam, however some does slip through. Please use common sense and caution when clicking links. If you suspect you've been hit by spam, e-mail

FE Podcasts

Check out the most recent episode and schedule of

Podcast Archive

Loading… Loading feed

© 2022   Created by fireeng.   Powered by

Badges  |  Report an Issue  |  Terms of Service