How to workout like calendar model firefighter - Good Morning America

To do this move, simply start with the d-ball weight on the ground, lift it up over your shoulder and drop it on the ground behind you. Then turn around and repeat.

2. Off-loaded forward lunges

Firefighters, especially in urban settings, are often tasked with moving heavy loads vertically, and while it may be nice to work out with a balanced load, their tools and situations don't always allow for that.

Using an unevenly loaded weight while doing lunges helps to build leg strength, but also helps to build a strong core and upper body. Tanzosh says they typically will use a rolled-up fire hose as their uneven weight.

3. Push press

This move works out your upper body, and the pushing strength that is built is essential for firefighting operations, according to Tanzosh. To do this move, simply start with your weights at about shoulder height and then press them overhead.

4. Kettlebell dead lifts

This workout move helps to build brute strength as well as functional movement patterns for firefighters, Tanzosh said.

Simply do a classic deadlift using a kettlebell weight of your choice.

5. Row

Because cardiovascular endurance is critical when you are a firefighter, the FDNY tasks their firefighters to work out on a row machine to give them a low-impact, full-body cardiovascular workout with a machine that does not take up a whole lot of space.

6. American kettlebell swing

If you have limited time for your workout, this is a great move because it gives you great bang for your buck. Firefighters use the swing to build their shoulder mobility and strength, but if shoulder mobility is an issue than you can always modify by doing an eye-level Russian kettlebell swing.

Simply start with the kettlebell just below your groin and swing the weight up to your chest level and then over the top of your head.

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