The No-Excuse Workout for Fire, LEO, and Military

John Annillo


Hoboken, New Jersey, United States

Military Fitness, Law Enforcement and Firefighters


Sometimes with just a couple of minutes to spare before, during, or after your shift, you have a decision to make: get a quick workout in or reach for the refrigerator. Not only will this workout rid all excuses, but it’s also a great one for any firefighter, police, or military to do if they are looking for a change in their routine.


The No-Excuse Workout for Fire, LEO, and Military

In our lines of work, we are often faced with less than adequate workout equipment (if any), and with little time to spare, excuses are prevalent. This workout can be done fifteen minutes before your shift starts or during a quick break.



Perform the following exercises in a circuit fashion, one right after another with no rest in-between. Complete as many sets as possible in fifteen minutes.


Inchworm - 5 Reps

Standing up tall with your legs straight (can have slight bend), bring your fingertips down to the ground and slowly walk your hands forward until you are in a pushup position, complete two pushups (that's one more than what's in this demo video), then walk your feet up back to the original position. That’s one rep.



Squat With Pause - 15 Reps

With your feet shoulder-width apart, core engaged, bring your butt back and down until your hips are aligned with your knees. Pause for a three-count and then bring yourself back up to the original position. If this is too easy, then grab a weighted object to hold close to your chest.



T-Push Up - 6 Reps (each side)

Start with your hands and feet shoulder-width apart and the crease of your elbow facing forward. Keep your core engaged as you lower yourself until your nose is an inch off of the ground. Push up to the starting position as you rotate your body to one side and extend that hand overhead, forming a T with your torso and arms.



Squat Jump - 15 Reps

Stand with your feet shoulder-width apart and lower yourself until you are in a quarter squat position, then explosively jump straight in the air. Land with soft feet by lowering right into the quarter-squat position with minimal force.




Elbow Plank-to-Push Up - 6 Reps (each side)

Start in a plank position with both elbows/forearms on the ground, then place one hand flat on the ground and push yourself up into the top of a push-up position, pause for a second, then bring yourself back down to the original plank. Repeat this process, alternating the hand you place down on the ground first



Side Plank - 10 Reps (each side)

Start out on your side with your elbow directly under your shoulder and your legs straight. Keep your core engaged as you drive your hip into the air, pause for a three-second count, then return to the starting position. Repeat these steps on your other side.



Diamond Push Up - 15 Reps

Start out in the top of a push-up position with your hands forming a diamond. Lower yourself until your nose is about an inch off the ground, then push yourself back up to the starting position.



Lunge Jump - 10 Reps (each side)

Start in a standing position. Take a step forward lowering yourself until your back knee is a couple of inches off the ground. Explosively jump up, landing back in the original position. That’s one. Complete all prescribed reps on one leg before switching to the other.



Bonus Workout - Deck of Cards

Grab a buddy or coworker, a deck of cards, and prepare for something a little tougher than Go Fish:


  1. Pick a bodyweight exercise: my recommendation is either push-ups or squats.
  2. Pick a card.
  3. Perform the number of reps that you see on the card with the exercise you choose. Either: 2, 3, 4, 5, 6, 7, 8, 9, 10, Jack (11), Queen (12), King (13), or Ace (15).
  4. Have your buddy pick a card and do the reps on the card.
  5. Go through all the cards in the deck.


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