UFF Newsletter
1 Recipe, 1 Workout, 1 Training Topic (4/24/23)
FIREHOUSE RECIPE: Crispy One-Pan Paleo Bacon Wrapped Chicken {Whole30}
Source: Paleo Running Momma
FIREHOUSE WORKOUT: “The 1,000 Return Reps Challenge”
What?
1,000 Return Reps over a three-month period.
How?
Whenever you return from a run, perform a set of an exercise that targets one of your weaker muscles to near failure. Do these until dinner time each shift.
Examples:
Weak triceps? Return Reps could be 1,000 dumbbell tricep extensions over a three-month period.
Weak hamstrings? Return Reps could be 1,000 seated leg curls over a three-month period.
Weak pecs? Return Reps could be 1,000 dumbbell chest presses over a three-month period.
Log your lifts and complete the challenge in 90 days.
Why?
The 1,000 Return Rep Challenge will increase the size and strength of your chosen muscle. Return Reps are a great way to stay active while on duty.
The challenge begins May 1st. Let’s go!!!
Remember to take before and after photos and tag us @unfuckedfire in your workout photos and videos.
FIREHOUSE WELLNESS TRAINING:
Toward a new definition of mental health
Source: ncbi
Twitter: @unfuckedfire
Instagram @UnfuckedFire
Thank you all for supporting the UFF movement.