Fire Rescue Fitness Holiday Weekend Workout

Here is a great way to start your 4th of July weekend.   This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good summer food and spirits.  I always like to do some morning workout or fun run with the family on 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.

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 4th of July weekend.

Stay Safe and Healthy,
Aaron Zamzow

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