How to work out like a New York City firefighter

Captain Thomas Tanzosh from the FDNY shares a simple circuit routine you can do at home to train like New York's bravest.
3:48 | 07/18/18

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Transcript for How to work out like a New York City firefighter
and we're show you how to get in firefi shape. Here within thomasan sob of the fdny. We're so happy you're here. I've been wor out with you. I'm a little outf breath already. In your unit you're theho recruits ready to acing into those buildings. We're responding Toor emergencies now today than ever be. Really need our new rits toe tactical athletes so we're training them to be operationallyrong. They nd to he endurance and have mobity anthey need to maintain that over thee of their entire career. You say that these are exercises that can really translate into real life. Absolutely. All of the exclusivestoday, functional fitness at a tively high intensity. Will prode with results. We'll show you three worktsthat you guys do as a as unit. We're starting with one Y daal the D ball go ts 100 pounds.those gs are using a100-poun sandbag andowing it over their should when Youd somebody at a on't hav Hane. You have to scoop them up and pick them up. This is thing they do. Translation for us at home. Wee going with a 30-pounder Okay, ING to put this down. An -- You'll scoop it up back at, keep it close to your up to the shoulder. Tely. Thenack down. We can do one more. It's noteasy. And back down. How mano you do? These guys workis team and going 30ne guy, 30 seconds the next. 0-second break. You get a little bit of a break. At home by lf, 30 seconds then rest 30seconds. About 30 seconds so it's not umber you do it's the time. We're looking the time domain. While you G continueith the D ball, we'reking at lunges. You guys do it wh 35-pound hoses in training. The hoses they're carrying is 35 pounds and D lunge on the of side a challenges the core and trains the major scles in T legs. For real life we're Ung is. If you don't have the hose we can use a kettlebell. Ck put our right side and STE with our left leg. Nice lunge. I went wrong way. D to theleft. Rey? Ll the way down to the knee. A back . Nice and easy. Down and back up. This is really working the core. That's it right there. That's great.30 sec on, 30 seconds off. 30 seconds on, 30 seconds off. I think a lot of people have kettlebells at me. Pretty readily available. One more withhe kettlebell you guys do We'll do a M kettlebell dead lift. Allenges the grip, down, bk flat standing up J like that. Hips come forward ae P. Lower back is flat. Chest is up. Ck is flutevel. Stand up. O you fee itn the glutes? That's fanttic. Us in great shape but a life-saving for you when you're inhe field. Absolutely. Grip stren I impor for firefighters whether carrying tools or removing victims or advancg hose Lin and does translate over the peoe at

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