Earn Your Cake with this Metabolic (Birthday) Workout for First Responders.
For the last 7 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 it's 2 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 or outcome-based workouts because:
#1 They are fun and scalable,
#2 They are a great way to measure your level of fitness and
#3 They can help First Responders 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 of each exercise for 2 circuits with no rest between exercises)
- Standing Chops
- Step Forward toe reaches
- Knees side to side
- Cross overs
Start the timer.....then:
Personally, I perform 4 rounds (one for each decade). If you are 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 perform this workout on my birthday to make sure I am maintaining my level of fitness. This year I had a few challenges with an injury but I was able to overcome it and modify some exercises.
You should pledge to at least maintain or improve your fitness level from year to year. Give this challenge a try!
Stay safe and Happy Birthday FRF!
Did you look at the above workout and think..."no way?"
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