June Fireman Drills.

All upper Body: All Bungee

workout by: Curtis Lomanski – Edmonton Fireman

Going on vacation? Working on the road? No gym in sight, things must not look bright. There is a solution for those who are on the road or travel abroad. There are many exercises you can do in the comfort of your hotel room or even at the beach.

No tricky machines, heavy weights, or a lot or real estate required, when you have an inexpensive ”Bungee Cord.”

Almost anywhere & anytime, without any worry, bungee cords (high tension surgical rubber tubing) are perfect for achieving a consistent Range Of Motion (ROM) & constant tension.

Bungee cords are user friendly, come with clip on adjust- able handle lengths, which in turn make it accommo- dating for people with all types of abilities and athletic levels. To top it off, this piece of equipment is light, durable, & can be stored or carried in almost any pocket of your luggage when coiled!

There are only 6 sets to this workout, but many reps. You’ll be hitting every muscle group in your upper body. Even your abdominals are worked, as they are engaged (tensioned) with almost every rep. This workout may seem easy at first, but the on-going muscular burn will let you know otherwise!

sets 1-3:

start with 20 reps of shoulder width pushups, into 10 reps each arm bicep curls, then 10 more reps of one arm behind-the-head tricep extensions, plus 10 reps each arm lateral deltoid raises, &finally 20 reps of dual arm seated rows on the mat/floor.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Rest: 1.5-2 minutes in between sets.
*Try not to break between exercises, other than transitioning.

sets 4-6 are similar but: same chest exercise & reps as sets 1-3, just change your push up stance from shoulder width to narrow. The only change to the bicep & tricep exercises is dual arm from single arm. Front deltoid raise instead of lateral raise & one arm rows from dual arm rows.

Time: 20min.

 

 

 

 

 

 

 

 

 

 

 

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