Workout Routine

Fire Rescue Fitness Workout #1

by bteng

Workouts

Warm Up Exercises

Knees Side-to-side

Set
Intensity
Weight
Reps
Rest time
1
6
0 sec

Knees Side-to-side

1 sets

Waiter's Bow

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Waiter's Bow

1 sets

spider-man mountain climbers

Set
Reps
Rest time
1
6
0 sec

spider-man mountain climbers

1 sets

Chest Hugs

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec

Chest Hugs

1 sets

Core Exercises (Circuit)

Crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec

Crunches

2 sets

Hip extension (feet on ball)

Set
Intensity
Weight
Reps
Rest time
1
12
0 sec
2
12
0 sec

Hip extension (feet on ball)

2 sets

plank

Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec

plank

2 sets

Opposite Arm-Leg Raises (over ball)

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

Opposite Arm-Leg Raises (over ball)

2 sets

Strength Exercises

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

bench press

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

dumbbell row

3 sets

squat to overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

squat to overhead press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

seated cable row

3 sets

Captain Morgan Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Captain Morgan Curls

3 sets

Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Walking Lunges

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

tricep pushdown

3 sets

Workout 4

10 Min Incline Treadmill Intervals

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec
6
30 sec

10 Min Incline Treadmill Intervals

6 sets