First Responders- Burn Calories and Improve mobility with this Memorial Day Workout Option

Try this highly metabolic workout to help you burn some of those added Holiday calories.

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 do not 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 if you are).

Before you perform the nuts and bolts of the workout, make sure you take a few minutes to actively warm up.

Perform each movement for the suggested reps in a circuit.  Repeat the circuit twice before moving to the next section of the workout.  Control each repetition and try not to rest between each exercise of the warm-up.  You can click here for a video overview of this 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.  Finish with a FRF 4-minute stretch routine (if time permits).

  • Burpees (Perform 10 reps)

  • Pull-ups or Body Rows  (Depending on available equipment, perform 10 reps of either exercise).

  • Prisoner Lunges  (Perform 5 reps with each leg).

  • Deadlift, Curl to Press – (Select a weight that is around 20% body weight and perform for 10 reps).  If you do not have weights to lift you could perform bodyweight squats instead.

  • Push-ups (Perform 10 reps)

  • Plank (Hold the plank for 30 seconds).

Repeat the circuit as many times as you can for the allotted time (either 15 or 20) minutes.

If time permits (which I highly suggest) finish with this great 4-minute stretch routine (click here).

To help you eat healthy during the holidays try to incorporate these Holiday Eating Guidelines...

-Always drink water (at least 75 ounces per day).  It will help fill your belly and aid in digestion. And, make sure you avoid the sugary juices and drinks, they contain empty calories that can add up to unwanted fat.

-Load up on vegetables, not desserts (or sugars).

-Eat leaner proteins with every meal.   Protein sources help you feel fuller, so you do not overload on the carbs (chips, etc.).

-Avoid seconds!  Take one plate and that is it.

-Don't graze around the appetizer table.  If you are around the food table, you will be more likely to eat.  Move conversations to the other side of the room or yard.

-And finally, if you really overeat, consider fasting for 14-16 hours after.  Fasting gives your digestive process a chance to catch up and rest.  It is not as difficult as you think- stop eating by 8 pm, then skip breakfast the next morning, and do not eat until noon.  It really works.  Click here for a great post/ article on fasting for first responders.


Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings, and participating in parades. Unofficially, it marks the beginning of the summer season.   As you celebrate, please take a moment to pause, remember, reflect, and honor the fallen.

Stay Safe and Healthy,
Aaron (ZAM) Zamzow


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