Attention Firefighters, EMT’s and Paramedics (Fire Rescue Athletes)

Discover the Ultimate Firefighter Workout designed to transform you into the Ultimate Fire Rescue Athlete….

Get Lean, Strong and “Fit for DUTY” Now!

Stop Wasting your time and money on workouts that don’t address the physical demands of the Fire Ground….


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Hello Fellow Fire Rescue Athlete,
If you are interested in getting in the shape of your life (quickly) and Ultimately “Fit for Duty” using a simple to follow workout program that uses exercises and movements that are applicable to the Fire Rescue Athlete….then this may be the most important letter you ever read.

Here’s why:

About the FRF Ultimate Fire Athlete Workout Program…

My name is Aaron Zamzow. I’m a Firefighter and EMT in Madison Wisconsin and also a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness ( a company dedicated to creating products and articles focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”DSC_0296

First and foremost I am a firefighter/ EMT and have been for over 12 years. I have also been working in the fitness industry as a Fitness Trainer, Strength Coordinator and author for over 20 years. I’ve been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.

I created the FRF Ultimate Fire Athlete Training System (FRF Foundations Program, FRF Rapid Fat Loss for Firefighters, The Chiefs Workout and the FRF Ultimate Fire Athlete Workout) because I was discouraged by all of the programs on the market claiming to be geared toward firefighters. In most of these cases these programs were written by trainers and not by firefighters that truly understood the functional and physical challenges of our job.

This is the most comprehensive workout system for Firefighters, EMTs and Paramedics. It will improve every aspect of your fitness (conditioning, strength, cardiovascular recovery, core power) and make you strong, lean, athletic and efficient. The workouts are easy to follow with exercise tutorials and are very practical. This program is 20 years in the making and is endorsed by hundreds of fire rescue athletes and elite trainers.

“Train like a life depends on it.”

Aaron Zamzow Signature
Aaron Zamzow

Firefighter/EMT, BS and Certified Personal Trainer

Author of the FRF Ultimate Fire Athlete Training System


The FRF Ultimate Fire Athlete Workout Program includes: 

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  • 12-week training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)
  • 12 full-body efficient and effective (strength, power and conditioning) workouts
  • 5 different challenge workouts to test your level of fitness and bring it up to the next level. These workouts are great to use with a group or your crew to push each other.
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  • Core exercises and stretches that will make you move more efficiently and PAIN FREE. These exercises alone can add 5 years to your Fire Rescue Athlete career.
  • Interval Cardio Workouts that incorporate fire ground movement patterns.  These workouts are less than 30 minutes and can be completed on-duty, at home… anywhere really.
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  • Over 150 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why and when to do each exercise.
  • Fire Rescue Athlete Training Rationale- why the program is so effective…

You will become a better Fire Rescue Athlete thanks to these innovative components…

Active Warm-ups and Prehab: A routine that replaces traditional pre-exercise stretching. The warm-up will increase blood flow to your joints and muscles and get you ready for an effective workout. The prehab section takes a proactive approach to protecting yourself from injury. These exercises will improve hip, core, and shoulder strength and focus on core stability.
Functional “Fire Movement” Strength Training: A new approach to resistance training based on training body movements for increased power, stability, mobility and cardiovascular fitness. These exercises not only challenge your muscles, but your heart, and your will. Watch your form, as you get tired you want to make sure you don’t lose it.
 Cardio Interval Training: A departure from traditional cardio work, creating a call for bursts of effort. This component challenges the heart, as well as boosts metabolism and mimics the high intensity of work performed on the fire ground.
10-minute Interval Overhauls: These interval Overhauls are a combination of exercises that challenges the total body, allows you to work on firefighter skills and simulates work on the fire ground! You’ll discover these Overhauls can more realistically simulate the exhaustion felt on the fire ground and rescue scene.
Recovery: You’ll discover foam rolling and its benefits..

  Normally $99.99

 2017 Fit for Duty Special Offer

Order Today for $29.99

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This is a downloadable e-book program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download and get started right away after ordering. This program is NOT available in stores, so you can only access it through this website.


Limited Time Offer!

Order Today and get these Bonuses…

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Bonus #1– The FRF Standard Operating Procedures to Eating Healthy in the Firehouse  (Retail Value $39.99) –Eating healthy in the firehouse (or any house) isn’t the easiest thing to do. It takes discipline and an avoidance of the kitchen (or whatever place in the firehouse where all the goodies are). Obviously, it is impossible to avoid the kitchen entirely but it is possible to lean out the firehouse. Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. The goal of this e-book is to provide some guidelines (and some recipes) on how to cook and eat healthy in the firehouse (and at your own house)

  • Six easy to follow guidelines to get you lean and “fit for duty.”

  • Healthy Firehouse shopping lists

  • Example meal plans

  • Healthy snack ideas that are easy and quick to prepare

  • Healthy Recipes

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Bonus #2– FRF Ultimate Fire Athlete Gym Companion and Log Sheets ($39.99 Value). -Print these out and take the workouts and nutrition tips with you anywhere. The Quick Reference Guide and Workout Logs contains exercise photos and descriptions, coaching tips, log sheets for each workout and can be viewed on any mobile device (with the free adobe mobile reader). Great to print out and take to the gym.


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Free Bonus #3 FRF Stretch and Recovery Manual ($29.99 value) . This manual includes pictures and coaching tips to help your body recover faster and move more efficiently and “pain-free.” Easy to follow and a great addition to the FRF Ultimate Fire Athlete Workouts.


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 Free Bonus #4 ($29.99 value) – FRF Healthy Firehouse Recipes Cookbook.  This Cookbook has over 30 healthy, easy, quick and “crew approved” recipes.  This bonus is offered for a limited time.

Take a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..

*The Results shown are based on active and strict participation in our program. Results may vary based on individual user and are not guaranteed.  The program does have a money-back guarantee.  If you are not happy with the program I will give you a refund.*

“I recently moved from being a part-time fire fighter and full-time pastor to a full-time fire fighter and full-time pastor. I needed to find some form of exercise to help me get back into shape, work with my arthritic knee, and work in my busy schedule. I came across the Ultimate Fire Athlete Workout and thought I would give it a try.

When I started the program I had a 34 in waist. I just finished the 12th week and I am now 170 lbs and have a 30 in. waist! 28 lbs weight lost and 4 inches! I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.

I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.

Thanks Aaron for creating this great program!”

-Doug Franklin

Lisa Charbonneau had great results with the FRF Ultimate Fire Rescue Athlete.  She was a finalist in the 2016 Fit for Duty Challenge.  Take a look at her great progress…


Lisa Charbonneau Pics “I happened to be on Facebook one day and Fire Rescue Fitness popped up in my newsfeed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.

I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before.  When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.

I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “

Thanks Aaron and FRF! –Lisa Charbonneau

Look at the amazing results Josh Fulk got with this effective workout program and eating guide!

I tried other workout programs in the past,  only to fail and gain back everything I had lost (and even more).  I messaged Fire Rescue Fitness Facebook page.  Aaron suggested that I do the FRF Ultimate Fire Rescue program. I started doing some reading about the program and watching YouTube videos he had posted. Right around Christmas I purchased the program which at that time I had become the heaviest I had ever been 424 lbs. at 6’3” height that put me at a BMI of 53.0.  As I looked at my before picture of me and my nephew I didn’t see what I wanted to be.  I knew something had to change.

So, I printed out the log book and set the start date. I planned the week before starting the workouts to transition into the healthier eating to get my body ready.  I noticed my weight dropped right away which motivated my wife to start doing the diet with me which was a big help to my success.  One of the best aspects of the Fire Rescue Fitness programs is that each program has a log workbook which shows how to do each exercise and track your workouts (and help motivate you to improve).

After the 12-week program, I noticed a lot of healthy improvements.  I get a full night’s sleep a lot easier, I wake up ready for the day and not dragging (except when we have those 2 am medical calls but it’s what we do), and I also notice I get fuller faster with the healthier food choices.   Most importantly, I have also lost a total of 50lbs now down to 374 lbs!  I have also lost over 10% bodyfat have lost over 4 inches in my pants waist. I have a lot of people around me that see my results and as what I am doing.  I am quick to tell them my results and direct them to Fire Rescue Fitness. I have tried a lot of programs this is the first that I have ever seen this big of results.

My work is not done, however, as I have already started another workout with Fire Rescue Fitness and see a round 2 of Ultimate Fire Rescue in the near future.   Thanks FRF for the great work out program!

Click Here to Order Today for $29.99

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Here is what other Fire Rescue Athletes are saying about the Program…

I started the workout t 193 lbs. and ended the 12 weeks at 174 lbs! I lost over 19 pounds and a ton of bodyfat.
I really enjoyed the mix of cardio sprints and lifting that the Ultimate Fire Athlete Program included. That along with the better portion control and using a few of the recipes from the included cookbook really helped me break through the rut I was in.   I feel that one of the major results I got from the program was the stretching and emphasis on core work, I noticed I recovered faster with the help of the foam roller and that my lower back became stronger with the core drills.

-J Hattrup


 “Hey Aaron, I’ve done a lot of different fitness programs…..P90X got me ripped but made me feel slow and tired on the fire ground. Then I tried CrossFit, it got me in great shape, but eventually my joints were hurting and my performance struggled. I bought the FRF Ultimate Athlete (actually to prove you wrong) but you NAILED It! I finished the first 8 weeks and I am in the best shape of my life…strong, lean and able to “fly” on the fire ground….Nice work!”
-T Higgins (Illinois)

“I must admit, I was that guy that everybody on the department was afraid to work with. I was 60 pounds overweight and a “heart attack waiting to happen.” I decided to purchase the FRF Foundations program and FRF Ultimate Fire Athlete and give it a go. I am happy to say that I am down 50 pounds and halfway through the FRF Ultimate Athlete program. I have some more things to improve on but had to tell you how your program has changed my career. I am now the guy people ask about fitness (to which I send them to you). Thank You!”
-Mike Miller (NSW Fire Department)

“Aaron, Thank you very much for creating the FRF Ultimate Fire Athlete! I started the workouts in prep for the Civil Service PAT, trying to get on the job FT. I tried Crossfit a few months ago and got the same feeling after your workout, without the painful back and knees! Your workouts are great, easy to follow and man, do they kick my a$$. Thank you!”
-Charlie K (Massachusetts)

“So far, I LOVE IT! Lost 8 pounds in the first month and my core is stronger than ever. I feel more flexible and move faster. The interval overhauls are a great idea and an easy way to incorporate “real” fire ground movements. Looking forward to the next 8 weeks…..”
-R. Heltsrtun (Wisconsin)

“Great stuff! Since I incorporated your workouts into my training, my ability on the fire ground has skyrocketed. That cardio spike can be felt at nearly every fire I ever fight.”
-A Willis (Tennessee)

“Finally someone gets it! I’m a professional firefighter searching for a fitness program that understands the demands of my job. Aaron’s program not only makes you a more efficient firefighter but a leaner, stronger athlete. The program is written for athletes yet is practical and easy to follow. I use the workouts with my crew, we are all seeing great progress. I HIGHLY recommend this program to anyone who is serious about being the best Fire Rescue Athlete they can be. …losing weight and reaching their fitness goals.”
-C. Gaylord (Minnesota)

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**    This is an Instant Download eBook  **

 Normally $99.99

 2017 Fit for Duty Special Offer!

Click Here to Order Today for $29.99

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 You can get access to the revolutionary FRF Ultimate Fire Athlete system for less than a month’s membership at your gym or a dinner for two at a nice restaurant.

Are You Ready to be Fire Rescue Fit? (Click HERE to START Today!)


The above order links will take you to our guaranteed secure server and you can instantly download the printable PDF format E-book package and start reading. Instead of waiting for a typical package in the mail, you can download this program immediately and get started on your new body in just minutes from now!

You can choose to read the program on your computer, or print it out to read anytime, anywhere.


Don’t delay, because the FREE bonus package valued at $139.96 will only be available for a limited time…

The FRF Ultimate Fire Athlete Program is the combined result of years of University study (including a BS in Kinesiology), 22 years of hands-on, in the gym and field experience, over 10,000 personal and group training sessions, and careful scrutiny of hundreds of “other” fitness programs.
My Story…
Over ten years ago I was a successful fitness trainer in Minneapolis. At that time I had over 10 years of experience and had a great business and client base which included working with both professional and young athletes. I loved fitness and was constantly working to improve my clients level of fitness (including my own). I was however, looking for something more in my life. The fire department down the street from my house was taking applications for on-call paid firefighters. I’ve always been an athlete and was missing the team camaraderie. I decided to apply. Little did I know that many years later I would be a professional firefighter and training officer in Madison, Wisconsin.
Firefighter Workouts and My Fitness Background…
When I first got involved in firefighting I was quickly introduced to the high demands on the job and desperately wanted to improve my performance in the academy and fire ground. My passion for fitness took over and I started reading and buying any program aimed towards firefighting….Wow, was I disappointed. Back then (10 years ago) all of the programs that I found were very unimpressive. They claimed to be oriented toward firefighters but in actuality didn’t contain any real “fire athlete” functionality. One of the books I purchased didn’t teach me anything more than what I learned in a high school weight training class…..frustrating.
The birth of Fire Rescue Fitness…
My frustrations fueled me to research and create the Fire Rescue Fitness Program. This program has been in the making for 10 years. I have personally tested, scrutinized (probably way too much) and perfected the FRF Ultimate Fitness Athlete Program. It works! How do I know..I’m not only the owner, I’ve been sing this programs for years!


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  Normally $99.99

 2017 Fit for Duty Special Offer….Order Now

Order Today for $29.99

add to cart fire workout period
This is a downloadable e-book program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download and get started right away after ordering. This program is NOT available in stores, so you can only access it through this website.


FRF Ultimate Fire Athlete Program contains the most efficient and effective workouts for firefighters, EMTs and paramedics (Fire Rescue Athletes). Follow the step-by-step plan and get “fit for duty” and “ripped” at the same time.


In just a few minutes, you’ll be able to download and start absorbing the info in the program and see for yourself why I think this program is the most comprehensive and effective Firefighter Workout.

Get started today with the “FRF Ultimate Fire Athlete” downloadable package, and receive this cutting edge program along with $139.96 worth of FREE bonuses, click the following order button below to go to our secure processing page.

ultimate fire athlete-paperbackbookstanding

This is an Instant Download eBook

 Normally $99.99

 2017 Fit for Duty Special Offer!

Order Today for $29.99

add to cart fire workout period
Clicking the above order button will take you to a secure page for the transaction by Clickbank, the most popular online payment processor of digital products in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the free bonuses. If you have a high speed internet connection, the downloads usually take less than a minute. The e-book download and free bonuses will be in PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.


If you don’t see results in 60 days or think this is ‘honestly” the best workout program for Firefighters, EMT’s and Paramedics than I will give you 100% of your money back. I am trying to change the culture of the Fire Service–to be more healthy and fit. I believe in this program…You have nothing to lose…

Train like a life depends on it…because it does (yours and your crews).

Stay safe and Healthy,
Aaron Zamzow Signature

Aaron Zamzow

Firefighter, Training Officer, B.S., Peer Fitness Trainer, NASM-Certified Personal Trainer

Owner/ Creator


P.S. Don’t delay any longer in developing your Ultimate Fire Athlete body. People that keep putting off their goals rarely ever get around to pursuing them. STOP procrastinating and making excuses for why you aren’t in the shape you want to be in! Order today, you have nothing to lose.

You spend more for a greasy, unhealthy night out. Why not do something that will improve your health instead! If you really desire a strong, lean and healthy body and longer career as a fire athlete, don’t miss out on this offer… Order NOW before the bonus package expires!

ultimate fire athlete-paperbackbookstanding

This is an Instant Download eBook

 Normally $99.99

 2017 Fit for Duty Special Offer

Order Today for $29.99

add to cart fire workout period
This is a downloadable e-book program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download and get started right away after ordering. This program is NOT available in stores, so you can only access it through this website.

Click HERE to order the most effective workout for Firefighters (period)