Earn Your Cake with this Fire Rescue Fitness Birthday Workout.
The last 5 years (including this one) I have completed this special "Birthday" workout (on my birthday..lol) to help me measure my fitness and determine where I need improvement. This particular workout doesn't require a lot of equipment and can be done at home or at the gym or firehouse (even if its 22 degrees below zero).
I encourage you to do this workout (or a similar one) every once in a while to help keep you motivated and to gauge your level of fitness. I call these OBWs or outcome-based workouts because you are working out until you complete the goal (prescribed time or reps).
I like these challenge workouts because:
#1 They are fun and scalable,
#2 They are a great way to measure your level of fitness and
#3 they can improve performance (if they include an active warm-up and some stretching).
This "Birthday" workout can be scaled to meet your available equipment and level of fitness. Give it a shot, add or substitute some of the exercises as needed. You must however begin this workout, like every workout, by performing an active warm-up.
Active warm-up (perform for 30 seconds or 6 reps per side of each exercise for 2 circuits wit no rest between exercises)
Start the timer.....then:
Repeat for a total of 4 rounds. I perform 4 rounds (one for each decade) if your just starting out try 2 or 3. After you complete the last round, record your time then perform some stretching and foam rolling. Make sure to rehydrate!
I try this every year on my birthday to make sure I am maintaining my level of fitness. You should pledge to at least maintain or improve your fitness level from year to year. Give this challenge a try, and remember to always "Train like a life depends on it."
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