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Workout Routine
Free
Fire Rescue Fitness Workout #1
by bteng
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Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Warm Up Exercises
Knees Side-to-side
Start
in App
Set
Reps
Rest time
1
6
0 sec
Knees Side-to-side
1×6
Start
in App
Waiter's Bow
Start
in App
Set
Reps
Rest time
1
10
0 sec
Waiter's Bow
1×10
Start
in App
spider-man mountain climbers
Start
in App
Set
Reps
Rest time
1
6
0 sec
spider-man mountain climbers
1×6
Start
in App
Chest Hugs
Start
in App
Set
Reps
Rest time
1
20
30 sec
Chest Hugs
1×20
Start
in App
Core Exercises (Circuit)
Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
Crunches
2×12
Start
in App
Hip extension (feet on ball)
Start
in App
Set
Reps
Rest time
1
12
0 sec
2
12
0 sec
Hip extension (feet on ball)
2×12
Start
in App
plank
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec
plank
2×45 s
Start
in App
Opposite Arm-Leg Raises (over ball)
Start
in App
Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
Opposite Arm-Leg Raises (over ball)
2×10
Start
in App
Strength Exercises
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
bench press
3×12
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
dumbbell row
3×12
Start
in App
squat to overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
squat to overhead press
3×12
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
seated cable row
3×12
Start
in App
Captain Morgan Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Captain Morgan Curls
3×8
Start
in App
Walking Lunges
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec
Walking Lunges
3×8
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
tricep pushdown
3×12
Start
in App
Workout 4
10 Min Incline Treadmill Intervals
Start
in App
Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec
4
60 sec
30 sec
5
60 sec
30 sec
6
60 sec
30 sec
10 Min Incline Treadmill Intervals
6×60 s
Start
in App