Here is a great Firefighter Bodyweight workout that doesn't require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene). For more great workouts to take your level of fitness to the ultimate level please visit www.FireRescueFitness.com. Please like, comment and share this video!
Here is a recap of the workout (you can change the exercises based on your available equipment)...
10 Pull-ups (or body rows)
20 Prisoner Squats
25 Biker crunches (25 each side)
30 seconds plank
1 minute of running stairs
Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds).