Firefighter Metabolic Workout

  November 5, 2016

Baseball season is now over.  Congrats to the Chicago Cubs for FINALLY breaking their streak.  I hope you enjoyed the game, the stress eating, the cocktails and treats that with this epic World Series.   I do not hope you carry the extra weight and lethargy that can occur after an epic victory and party… We all have a tendency to overindulge in celebrations and workouts seem to take second place because of it. So, don’t let the Cubs “streak breaking” performance break the streak of getting your workouts done (like how I did that…).    In honor of the Cubs victory  I created this FRF Metabolic Workout…

This workout requires minimal time, maximal effort and will give you6190031acd136392a0baf195cb746c58 an extreme calorie burn (throughout the day).  Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use body-weight for each exercise.  Each rep should be performed with control (safety first) and good form.  

You must perform 2 circuits of the warm-up.  After the warm-up follow the appropriate circuit (beginner or intermediate/ advanced) as quickly as possible.  Your goal is to complete the entire circuit as quickly as possible.  Remember to record your total time (of the metabolic circuit) so you can measure your fitness progress from workout to workout.  

Post- World Series Metabolic Circuit

Perform the active warm-up exercises in a circuit, no rest between exercises; follow the suggested reps for each.  Repeat the circuit 2x.

Warm-up Exercises (reps)

  1. Prisoner Lunges (6x each side) 
  2. Step forward Toe Touches (6x ea side)
  3. Chest hugs (20x)
  4. Waiters bow (6 each arm)
  5. Step Back, Reach Twist (6x each side)
  6. Spiderman’s (6 each side)
  7. Knees side to side (6 each side)
  8. Straight Leg Raises (6x each side)
  9. Hip Cross-overs (6x each side)
Repeat the warm-up circuit (total of 2x)

Metabolic Circuit

After the warm-up, perform the exercises in a circuit, rest as little as possible between exercises.  Remember to take rest if you need it.  The idea of the workout is to complete it as fast as possible (using good form) and try to improve your time each workout.  The suggested reps are listed in parenthesis. Click on the video below for an overview of the exercise for the beginner circuit.   Remember to record your total time (minus the active warm-up) and try to improve on it from workout to workout.  Enjoy.
Beginner Exercises                                                
  1. Push-ups (10x)                                                    
  2. Body Row (10x)                                                                             
  3. Prisoner Squats  (10x)                                                 
  4. Prone Plank Pulses (10x)                                                            
  5. Walking Lunges (10 each side)                                                   
  6. Bike 2 miles (as fast as possible)                                                                                                                  

Repeat the circuit again (for a total of 2 or 3x)             

For an even greater calorie burn and challenge try the Intermediate/ Advanced Circuit.  You must perform 2 circuits of the active warm up first.
Intermediate/ Advanced Exercises  
Click on the video below for an overview of the exercises of the Intermediate/ Advanced circuit.
  1. Spider Push-ups (5 each leg)
  2. Pull-ups (10x)
  3. Squat to Press (10x)
  4. Weighted V-ups (10x)
  5. Prone Plank Pulses (marching 10 ea leg)
  6. Weighted Walking Lunges (10x each leg)
  7. Run 1 mile or bike 3 miles (as fast as possible)

Repeat the Circuit 2 more times (for a total of 3 circuits).  You may want to leave out the last run or bike to keep the total workout time under 45 minutes.

Don’t forget to record your times and try to improve from workout to workout.
Stay safe and Get FRF!
Aaron Zamzow

Fire Rescue Fitness is dedicated to getting firefighters, EMTs and medics “fit for duty.”  This includes reducing injuries and educating fire rescue athletes to improve their fitness.  Each one of the FRF workouts are guaranteed to get you stronger, leaner and moving better on the fire ground.  Take a look at the results other Fire Rescue Athletes are getting with the FRF Ultimate Fire Rescue Workout

Lisa Charbonneau Pics “I happened to be on Facebook one day and Fire Rescue Fitness popped up in my news feed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.

I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before.  When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.

I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “

Thanks Aaron and FRF! –Lisa Charbonneau

Take a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..

ffd challenge Doug FrainklinLast summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.

I came across the Ultimate Fire Athlete Workout and thought I would give it a try. I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!

I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.

I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.”

Thanks Aaron for an Awesome Program!  –Doug Franklin

Click Here to read more and Get started today with the “FRF Ultimate Fire Athlete” downloadable package, and receive this cutting edge program along with $139.96 worth of FREE bonuses!

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