Get Ready for Summer with this Metabolic Firefighter Workout…
Its now almost Summer (I hope). Time to get into your summer uniform. I hope it still fits… I do not hope you carry the extra weight and lethargy that can occur after a long winter.
We all have a tendency tendency to overindulge throughout the winter and workouts seem to take second place during the colder and darker days. To combat the accumulation of post-winter pounds and feelings of sluggishness, I created this FRF Metabolic Workout. It will help burn some extra calories…
This workout requires minimal time, maximal effort and will give you 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 (you MUST do 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- Winter 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)
- Prisoner Lunges (6x each side)
- Step forward Toe Touches (6x ea side)
- Chest hugs (20x)
- Waiters bow (6 each arm)
- Step Back, Reach Twist (6x each side)
- Spiderman’s (6 each side)
- Knees side to side (6 each side)
- Straight Leg Raises (6x each side)
- 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
- Push-ups (10x)
- Body Row (10x)
- Prisoner Squats (10x)
- Prone Plank Pulses (10x)
- Walking Lunges (10 each side)
- Bike 2 miles (as fast as possible) or run .5 miles (as fast as possible) or do a couple flights of steps…
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.
- Spider Push-ups (5 each leg)
- Pull-ups (10x)
- Squat to Press (10x) **Choose a weight that you can do around 12 to 15 reps.**
- Weighted V-ups (10x) **Choose a weight that you can do around 12 to 15 reps.**
- Prone Plank Pulses (marching 10 ea leg)
- Weighted Walking Lunges (10x each leg) **Choose a weight that you can do around 12 to 15 reps.**
- Run 1 mile or bike 3 miles (as fast as possible) or run some sprints or stairs..
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.” Each one of the FRF workouts include the above components and are guaranteed to get you stronger, leaner and moving better on the fire ground. Take a look at the results thousands of Fire Rescue Athletes are getting with the FRF Firefighter Fat Loss Workout Program… Guaranteed to get you results…
This is the same workout that the Fit for Duty Challenge Winner used. Take a look at his and other firefighters results with this efficient and effective workout…
*The Results shown are based on active and strict participation in our program. Results may vary based on individual user and are not guaranteed.*
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…
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…
*The Results shown are based on active and strict participation in our program. Results may vary based on individual user and are not guaranteed.*
“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
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Summer is a Holiday!!!