Fire House Workout #1
This first workout is a great workout for the firehouse. Adjust this workout to meet your own fitness level. This workout was developed as a simple workout that members could add or take away from to build themselves to their maximum fitness level. For example, if you are not able to complete a push up as of yet, maybe start with a modified push up or even a plank held for 60 seconds. Start somewhere and work up to completing the challenge. This work out was designed in a superset fashion where one exercise would be repeated right after the other, again modify this to meet your needs. Our Peer Motivated Fitness Trainers are on hand to help you if assistance is needed. You can find their Contact information on the Fitness Page of this website.
Fire House Workout #1
50 Stories
Warm up
10 flights of stairs, Jog (you can run up and down one flight of steps 10x’s) – if no stairs are available jump rope or high knee march for 3 minutes
5 minute stretch
Superset #1 – complete each exercise one after the other for 4 sets with 15 repetitions (e.g.-chest, bicep,chest,bicep,chest,bicep,etc…)
Push em’ Ups (modify if need be)
Dumbbell Hammer Curl, 25 lbs (modify your weight accordingly)
10 Flights Jog (modify the speed and number of flights to meet your fitness level)
Superset #2
10 Flight Jog
Superset #3
Olympic Barbell curl 45lb (modify your weight)
10 Flight Jog
Superset#4
Burpees – 60 sec. with 20 secs. rest x3
10 Flight Jog
Abdominal Set– to be performed for 15 seconds then rest for 10 seconds. Each exercise is done for 3 sets consecutively!!!!
10 Flight Cooldown
STRETCH!!!!!!! 10 Minutes