Fire Rescue Fitness Memorial Day Workout

Here is a great way to start your Memorial weekend.   This is a little workout that will burn some 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!  This is also a great workout to do at the firehouse if you are working for the holiday (and thank you for your service).

Before you perform the nuts and bolts of the workout, perform this active warm-up.

Click Here for a Video of a 4 exercise Active Warm-up routine

-Knees side to side (6-10 reps each side)
-Straight leg raises (6-10 reps each side)
-Cross-overs (6-10 reps each side)
-Step back, reach and twist (6-10 reps each side)

Repeat the above circuit 2x before moving to the strength portion

After the active warm-up, perform the following exercises in a circuit.  Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises.  Try to do as many circuits as possible in 15 or 20 minutes.

  1. Burpees x 10 reps
  2. Pull-ups or Body Rows x 10 reps
  3. Prisoner Lunges  x 5 reps per leg
  4. Deadlift, Curl 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

Stay Safe and Healthy,
Aaron Zamzow

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