FIREFIGHTER

Train like a firefighter with this intense exercise routine!

  • 3
    Weeks
  • 20
    Average duration
  • Equipment
1226 ratings
81% of users recommend this program

Ever wanted to see what it takes to train like a firefighter? Now you can! Start FizzUp’s Firefighter program now to feel the heat with these challenging workouts.

This exercise routine includes a selection of the best exercises to sharpen every athletic skill a firefighter absolutely can’t do without.

If you want to start a career as a firefighter, passing the physical ability test is the first step! FizzUp’s Firefighter program is for you, whether you’re actually going to take this test or are just wanting to experience what it’s like to work out like a firefighter.

In order to meet the physical demands of the test, following a structured program like this one is key. The Firefighter routine will test and improve your strength, cardio, muscular endurance and mental toughness.

This physical conditioning will help you successfully prepare for the core strength, lower body and upper body muscular endurance, pull-up, push-up, flexibility and beep tests.

During this 21-day training plan, you’ll do 4 workouts a week. Each week, you’ll do exercises that simulate a firefighter’s fitness test. By the end of this program, you’ll see how you’ve maximized your performance and know you’re ready to take the test.

After these three weeks, you’ll have experienced the first critical step of becoming a firefighter: prepping your body for the physical ability test. With this FizzUp program, experience the daily fitness routine of the men and women who fight flames now!

Week 1
  • Day 1: First evaluation
    13 min
  • Day 2: Upper body strengthening
    17 min
  • Day 3: Lower body strengthening
    14 min
  • Day 4: Core strength test
    14 min
Week 2
  • Day 1: Full body
    18 min
  • Day 2: Upper body strengthening
    13 min
  • Day 3: Lower body strengthening
    14 min
  • Day 4: Core strength test
    9 min
Week 3
  • Day 1: Squat challenge
    16 min
  • Day 2: Upper body strengthening
    11 min
  • Day 3: Lower body strengthening
    10 min
  • Day 4: Final evaluation
    22 min

  • Key exercises

    Pull-ups

    Push-ups

    Elbow plank

    Pulse squats

  • Gabriel
    "This program wasn’t only physically challenging, but mentally challenging, too. Firefighter has definitely helped me feel prepared for the fitness test."
  • Ford
    "An incredible program! It’s got everything you need: from strength training to physical conditioning to abdominal exercises. I would recommend it to anyone wanting a physique that can take the heat!"
  • Eddie
    "This is a really great program if you want to take the firefighter’s fitness test. I never got bored with this wide range of exercises that pushed my limits every time!!!"
  • Gabriel
    "This program wasn’t only physically challenging, but mentally challenging, too. Firefighter has definitely helped me feel prepared for the fitness test."
    Ford
    "An incredible program! It’s got everything you need: from strength training to physical conditioning to abdominal exercises. I would recommend it to anyone wanting a physique that can take the heat!"
    Eddie
    "This is a really great program if you want to take the firefighter’s fitness test. I never got bored with this wide range of exercises that pushed my limits every time!!!"