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Fit for duty.
fit for life.

Burn Workouts

30 Day Burn

The Burn Program is designed for the First Responder that wants to build some lean muscle and burn some fat.

The Burn Program is set up in 4 week blocks.

Please watch the videos below so that you are familiar with how to perform the Burn Program effectively to maximize your results.

We recommend you perform the full body warmup before each workout, which can be found under “Start Here”.

We’ve also provided a downloadable PDF called “Overview” that outlines the program for you on how to perform and maximize the Burn Program.

Block 1 – Week 1-4

 

Burn Program Overview

Click Here for the PDF – Burn Program – Block 1

HIIT

Click Here for the PDF – FFR HIGH INTENSITY INTERVAL PROGRAM

Burn Intro with Coach JC

Burn Block 1 – week 1-4- overview from Fit First Responders on Vimeo.

Upper Body Burn

Burn -Upper Body – Block I from Fit First Responders on Vimeo.

Lower Body Burn

Burn- Block I -Lower Body from Fit First Responders on Vimeo.

Full Body Burn

Burn – Block I – Full Body Burn from Fit First Responders on Vimeo.

Block II – Week 5-8

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