LIVN FIRE
LIVNTOUGH
First RespondersFire Daily is for those who refuse to settle for average. Designed for everyday athletes, busy professionals, and driven individuals who crave a consistent challenge, this program is built for people who want to ignite their discipline, push past limits, and build mental and physical toughness, one day at a time. No matter your fitness level, if you’re ready to show up and bring the heat daily, this is for you.
Fire Daily isn’t another fitness plan, it’s a mindset and a movement. Every session is structured to keep you fired up with time-efficient, purpose-driven training that blends grit, progression, and intensity. Backed by LIVNTOUGH’s “Built to Live Tough” philosophy, this program doesn’t just build your body, it builds your resilience.
Expect clear instructions, daily accountability, and the energy to attack every workout with purpose. You won’t just get fitter, you’ll become someone who thrives under pressure and shows up no matter what.
Warm-Up
A
3 min row or ski erg Dynamic circuit ×2: 8 walking lunges 8 KB swings 5 box jumps 10 band pull-aparts
B
Back Squat
5 x 5
C
Power Clean
6 x 3
D
DB Bulgarian Split Squat
3 x 10
E
Romanian Deadlift
3 x 8
F
Sled Push
3 x 30
Cooldown / Rehab
G
Pigeon stretch, hamstring banded stretch, foam roll glutes/quads Ankle mobility rocks ×10/side
Warm-Up
A
3 min easy assault bike Dynamic drills: high knees ×20m, butt kicks ×20m, A-skips ×20m, 3×30m build-up sprints
Sprint Intervals
B
10×100m sprints (track, rower, or assault bike) Work: 15–20 sec sprint / Rest: 60–75 sec walk or slow pedal Score: Fasted 100m
Finisher
C
Row or ski erg: 20 sec sprint / 40 sec easy ×5
Cooldown / Rehab
D
Walking lunges ×12, quad stretch 30s/side, foam roll calves/quads Breathing drill: 3 min nasal breathing, hands on belly
Active Recovery
A
20–30 min light swim, cycle, or jog
Mobility
B
Shoulder mobility flow: banded dislocates, sleeper stretch, wall angels Foam roll lats, pecs, low back
Warm-Up
A
3 min ski erg 2 rounds: 8 push-ups 8 inverted rows 8 KB strict presses
B1
Bench Press
5 x 5
B2
Weighted Pull Ups
5 x 5
C1
Push Press
4 x 6
C2
Barbell Row
4 x 8
D1
Incline DB Bench Press
3 x 12
D2
Band Face Pull
3 x 15
Cooldown / Rehab
E
Pec stretch on wall, banded lat stretch Hip-openers + T-spine extensions Banded shoulder external rotations ×10
Zone 2 Training
A
Choice: Row, assault bike, jog, swim Time: 45 minutes HR: 60–70% max Pace: Smooth, sustainable Score: Time Spent in Zone 2
Cooldown / Rehab
B
Foam roll calves/hamstrings Couch stretch 30s/side Breathing reset (box breathing 4-4-4-4)
Warm-Up
A
5 min light row or jog Dynamic mobility: 10 air squats 8 push-ups 10 band pull-aparts 5 burpees
"BURNER" FF Circuit
B
(30 min AMRAP – as many rounds as possible) Sled Push – 25m (heavy, like hose drag) Sandbag Carry or Farmer Carry (DB/KB) – 40m walk Box Step-Ups (weighted vest optional) – 20 reps DB Clean & Press – 10 reps Row/Ski/Assault Bike – 250m fast Push-Ups – 15 reps Bear Crawl – 20m Score: Most Rounds Complete
Finisher
C
On-air mask or full gear stair climb – 5 min continuous
Cooldown / Rehab
D
Foam roll lats, quads, glutes Hip flexor stretch, doorway pec stretch 2 min slow nasal breathing in child’s pose
Cardio Flush
A
10 min Easy bike, swim, or jog, just enough to get blood moving.
Mobility Flow
B
3 rounds: World’s Greatest Stretch ×5/side 90/90 Hip Rotations ×8/side Shoulder CARs ×5/side Banded Lat Stretch ×20s/side
Foam Rolling
C
Quads, glutes, lats, calves 30s each.
Breathing Reset
D
5 min - Supine 90/90 position - in for 4 sec, out for 6–8 sec (teaches parasympathetic recovery).
Bryce A.
Founder & CEO of LIVNTOUGH Fitness. With years of fitness experience, he helps hard working people build real strength, endurance, and grit, both physically and mentally. Every program reflects the LIVNTOUGH philosophy: Built to Live Tough.
No shortcuts. No excuses. Fire Daily is your commitment to show up, push harder, and grow stronger, every single day. Join the movement, fuel the fire, and live tough with purpose.
Start My 7-Day Free Trial
Mike Ramirez
Firefighter
Verified Athlete"Fire Daily keeps me accountable and ready for the job. The programming is tough, but it’s exactly what I need to feel confident on every call."
Trevor Bay
Firefighter
Verified Athlete"I’ve tried plenty of workout plans, but nothing has felt this dialed in for firefighting. Every cycle I notice I’m stronger, moving better, and lasting longer on scene. The structure and testing keep me motivated, and training alongside other firefighters gives me that extra push."
When you join a team you’re getting more than programming, you’re joining an online community.
LIVN FIRE
LIVN FIRE
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