FF WORK OUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Amarshall on April 04, 2011

Users:

Comments:

See comments

Workout Category:

Cardio Training Only

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Biceps, Triceps, Back, Shoulders, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

Description

firefighter work out

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Ball Crunches	-	20	30
	-	20	30
	-	20	30
Dumbbell Side Bends	-	20	30
	-	20	30
	-	20	30
Bridge (Plank)	-	20	30
	-	20	30
	-	20	30
Mountain Climbers	-	20	30
	-	20	30
	-	20	30
Biceps
Superband Hammer Curl	-	10	15
	-	10	15
	-	10	15
Triceps
Superband Overhead Triceps Extension	-	10	15
	-	10	15
	-	10	15
Back
Superband Pulldown	-	10	15
	-	10	15
	-	10	15
Shoulders
Superband Band Splitter	-	10	15
	-	10	15
	-	10	15
Abs
Superband Split Squat and Anti-Rotation	-	10	15
	-	10	15
	-	10	15
Back
Superband Squat with One-Arm Row and Rotation	-	10	15
	-	10	15
	-	10	15
Thighs
Overhead Superband Lateral Walk	-	10	15
	-	10	15
	-	10	15
Box Squat	-	1	20
	-	1	20
	-	1	20
Jump Squats: Body Weight	-	20	20
	-	20	20
	-	20	20
Squats: Body Weight	-	20	20
	-	20	20
	-	20	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3 miles	30	-
Outdoor Running	3 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Ball Crunches	-	20	30
	-	20	30
	-	20	30
Dumbbell Side Bends	-	20	30
	-	20	30
	-	20	30
Bridge (Plank)	-	20	30
	-	20	30
	-	20	30
Mountain Climbers	-	20	30
	-	20	30
	-	20	30
Biceps
Superband Hammer Curl	-	10	15
	-	10	15
	-	10	15
Triceps
Superband Overhead Triceps Extension	-	10	15
	-	10	15
	-	10	15
Back
Superband Pulldown	-	10	15
	-	10	15
	-	10	15
Shoulders
Superband Band Splitter	-	10	15
	-	10	15
	-	10	15
Abs
Superband Split Squat and Anti-Rotation	-	10	15
	-	10	15
	-	10	15
Back
Superband Squat with One-Arm Row and Rotation	-	10	15
	-	10	15
	-	10	15
Thighs
Overhead Superband Lateral Walk	-	10	15
	-	10	15
	-	10	15
Box Squat	-	1	20
	-	1	20
	-	1	20
Jump Squats: Body Weight	-	20	20
	-	20	20
	-	20	20
Squats: Body Weight	-	20	20
	-	20	20
	-	20	20

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3 miles	30	-
Outdoor Running	3 miles	30	-

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