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.
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)
- 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)
- 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.
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
Take a look the results Adam Hurford got using the FRF Rapid Fat Loss Workout…