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Fighting fires isn't for the faint of heart- or those with weak shoulders. If you're training to become a fireman in LA, you're already a fireman (or just want to have the body of a fireman), this fireman workout will help focus on specific muscles and movements so you're always ready to help others in danger.

Fireman workout main

What to Focus On in a Fireman Workout

Fireman's bodies have to be able to handle a lot of physical stress. Lifting, climbing, and other motions are everyday requirements of firemen. Endurance is also essential as firemen exercise strength in conditions where it can be difficult to breathe, where there are many hazards, and their active hours can be long and intense.

Given these requirements of the job, a smart fireman workout will focus on:

  • Cardio capacity
  • Core strength
  • Flexibility
  • Upper body strength

It's also important to keep workouts fresh and change them up often so you can keep building muscle.

Best Exercises to Include

Fireman workout HIITHigh-Intensity Interval Training (HIIT)

To support cardiovascular health and endurance, a fireman's workout should always include HIIT. The intervals are reminiscent of the kind of exercise regimen the body faces while performing firemen duties. It also equips the body to respond to adrenaline rushes, like the emergency situations firemen deal with.

Fireman workout Plank Variations

Core strength can be built using planks. There are plenty of variations of planks to make the exercise even more intense and effective. Try:

  • Side planks
  • Balancing planks
  • Rotating planks
  • Plank walks on a stability ball

Fireman workout squatsSquat Variations

Upper body strength is important and can be built through:

  • Back squats
  • Front squats
  • Overhead squats
  • Zercher squats
  • Bulgarian split squats

fireman workout crawlDifferent Kinds of Crawls

Your back and core strength, as well as flexibility, are important too. You can improve those using:

  • Crab crawls
  • Bear crawls
  • Side-to-side crawls

Fireman workout rowsRow Variations

Like deadlifts, rows help prepare the upper body for hard work, especially the shoulders. Practice row variations like:

  • Cambered bar row
  • Trap bar row
  • Dumbbell row
  • Low cable row

Fireman workout farmers walkDeadlifting and Farmer Walks

Being able to lift large amounts of weight can be important for firemen. Deadlifts strengthen the body and help perfect form so this can be done safely. Farmer walks, on the other hand, prepare the body to carry things that have been deadlifted.


Moves like these can also be incorporated into functional fitness workouts, too, so that firemen can perform the many moves required for the job.

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