Fire Rescue Fitness Thanksgiving Workout…

  November 23, 2016

Happy Thanksgiving!  Here is a great “FRF” way to celebrate.  thanksgiving-workoutThis is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good Thanksgiving food.  I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel better all day and don’t eat as much.  Please give this a try!

Try to do as many circuits as possible in 15 or 20 minutes. Remember to perform an active warm-up before you begin.  (Click here for a good active Firefighter workout warm-up routine.) Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises.

  1. Burpees x 10 reps
  2. Pull-ups or Body Rows x 10 reps
  3. Prisoner Lunges  x 5 reps per leg
  4. Squat to Press (around 20% body weight) x 10 reps
  5. Feet on Stability Ball (or bench) Push ups x 10 reps
  6. Plank (hold) for 30 seconds

Repeat the circuit as many times as you can for the allotted time (15 or 20) minutes.

Click on the video below for more instructions…

To help you eat a healthy during the holidays try to incorporate these Holiday Eating Guidelines…
-Always drink water, it will help fill your belly and aid in digestion
-Load up on vegetables not desserts (or sugars)
-Eat leaner proteins
-Avoid seconds
-Don’t graze around the appetizer table
-If you really overeat, consider fasting for 14-16 hours after

AND MOST IMPORTANTLY.…Remember the true meaning of the Holidays, be safe, be happy and enjoy family and friends.  On that note, Thank You for being a member of the FRF Nation, I wish you a Happy and Safe Thanksgiving (and Holiday) weekend.

Stay Safe and Healthy,
Aaron Zamzow

Fire Rescue Fitness is dedicated to getting firefighters, EMTs and medics “fit for duty.”  In just 6 weeks you can see incredible results with our programs.  Check out the results other fire rescue athletes got with the FRF Rapid Fat Loss Workout.  You could be leaner for the Holidays with this program!    Check out the FRF Firefighter Fat Loss Workout Program… Guaranteed to get you results

This is the same workout that the 2016 Fit for Duty Challenge Winner used.  Take a look at his and other firefighters results with this efficient and effective workout…

Kevin Glover Pics

When I started the FRF Rapid Fat Loss Workout I weighted 310.3 lbs with a body fat of 36%. I was able to lose over 60 pounds at the end I weighted 243.2 lbs with a body fat of 24.5%! 

My health was starting to get in the way of my life and the job was starting to get hard for me.  My weight was really starting to slow me down in every aspect of life and the job.

The program truly helped me not only lose weight but I’ve seen a huge change in my day to day life (and not just at work).  I have more energy and I look forward to getting outside and being active.  Around the station I’m the guy now that says let’s go outside and train, do some hands on stuff.

The programs was really easy to follow–everything was laid out for you and if you didn’t know how to do a workout you could go online and check it out (which was really nice for me). I’m still working (every day) to get in even better shape to insure that I am always “fit for duty.” Thanks for this great program!    -Kevin Glover

Click here for more information!

 Take a look the results Adam Hurford got using the FRF Rapid Fat Loss Workout…

Adam Hurford Pics

When I started the program, I saw weight loss initially, then noticed my cardio was much improved. People kept saying man you look good. After about a month then the body transformation just started booming. My final numbers were even surprising to me.  I lost a total of 45 pounds from 280 to 235, my body fat % went down from 33.2% to 25.8% and I lost a total of 22.25 inches and 6 pant sizes!  I can even see my abs again, the first time since high school.

The weight loss is great but the biggest change with using FRF was that my cardio and my ability in bottle drills was amazing. I could last on my bottle 2-3X longer. The guys at the station noticed and their confidence in me (and in the crew in general) improved.

I enjoyed the FRF workouts, they were easy to follow yet allowed for diversity.  They also used and followed a progression that allowed me to build a very solid “fitness” base. I used the stretching portion at the station and even got my crew involved.  We all noticed the increase in our flexibility!

My life is better because now, I feel like I can perform at a much higher level–I have more strength and stamina, which I was lacking before.  Thank you Aaron for breaking me free of my eating and working out demons and showing me the proper way to maintain a healthy lifestyle.   –Adam Hurford

Here are the results  other firefighters got with the program…


“Hey Aaron.  Just wanted to say thanks for the easy to follow workout program and eating guidelines. Today is day 28 of the program for me and I am happy to report I had great success. Total weight loss for me in the 28 days was 10.5#, I lost 1 1/2 inches off my waist, 5 inches off my belly.  What a nice feeling it is to have loose fitting pants again. Thanks again and I will let you know the results when the program is finished.  Thanks Again and Take Care.”

-Charlie Bau

“So far, I LOVE IT!  Lost 8 pounds in the first month and my core is stronger than ever. I feel more flexible and move faster.  The interval overhauls are a great idea and an easy way to incorporate “real” fire ground movements.  Looking forward to the next 6 weeks…..”

-R.  Heltsrtun

“Hey Aaron, I just have to send you a message to thank you for the workout program.  As of today I have lost 22 lbs., my body has definitely changed and become more defined and my turnouts are fitting me better.  The Eating Guidelines were a huge help and the cardio intervals kicked my butt in-shape.  I have a lot more energy!  I don’t feel rundown and tired after long calls now.  Thank You!”

-J. Markels

“Hey Aaron, Thank God for your program.  I’ve only been on it for just over a couple of weeks and I’m already seeing results. I’m fitting into pants that I couldn’t get into a couple of weeks ago.  I really notice a difference on calls now, I’m able to climb in my gear and don’t fatigue like I used to.  I’m moving better, stronger and definitely leaner!”

-T Heptins

  Click HERE to Order The FRF Rapid Fat Loss for Firefighters Program

fat loss for firefighters cover

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