Earn Your Cake with this Metabolic (Birthday) Workout for First Responders.
For the last 8 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, and add or substitute some 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 was a little better than last so I must be doing something right.
I also monitor my body comp (body fat percentage) and weight from year to year. This year is similar to last (by a pound or two) so I know I am on the right path. And, lastly, I make sure that I have my annual medical appointment set up. I try to make the appointment every year around my birthday. I highly suggest that every firefighter, EMT, and or medic should get an annual medical, regardless of your age.
You should pledge to maintain or improve your fitness level from year to year. Give this challenge a try!
Stay safe and Happy Birthday FRF!
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