Get Fire Rescue Fit- Thanksgiving Workout Option

Happy Thanksgiving!  Here is a great “FRF” way to celebrate.  This 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.  Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises.

Click on the video.

Start with these active warm-up exercises.  Perform each exercise for the prescribed number of reps.  You only need to perform each one of the active warm-up exercises one time.

  1. Step forward lunge with twist (5 each leg)
  2. Chops (10x)
  3. Spidermans (5 each)
  4. Thoracic Rotations (5 each)
  5. Foam Roll (3-5 mins)

After the warm-up, perform the exercises below in a circuit.  Rest when needed, see how many rounds you can complete in 15 -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. 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.

Finish with a 4-minute stretch routine (click here for a great option).
This entire workout should take less than 30 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 Thanksgiving (and Holiday) weekend.

Stay Safe and Healthy,
Aaron Zamzow

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