{"id":10218,"date":"2018-11-20T04:39:13","date_gmt":"2018-11-20T04:39:13","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=10218"},"modified":"2018-11-20T18:05:29","modified_gmt":"2018-11-20T18:05:29","slug":"frf-fire-rescue-fitness-thanksgiving-workout-to-burn-some-calories","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/11\/frf-fire-rescue-fitness-thanksgiving-workout-to-burn-some-calories\/","title":{"rendered":"FRF (Fire Rescue Fitness) Thanksgiving Workout to burn some calories&#8230;"},"content":{"rendered":"<p>Happy Thanksgiving! \u00a0Here is a great &#8220;FRF&#8221; way to celebrate. \u00a0This is a little workout that will burn some early morning (or afternoon) calories, ignite your metabolism, and make room for some good Thanksgiving food. \u00a0I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel better all day and don&#8217;t eat as much. \u00a0Please give this a try!<\/p>\n<p>Try to do as many circuits as possible in 15 or 20 minutes. Remember to perform an active warm-up before you begin.\u00a0 Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises.<\/p>\n<p>Click on the video.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/hDlUJ7PoK0s?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Start with these active warm-up exercises.\u00a0 Perform each exercise for the prescribed number of reps.\u00a0 You only need to perform each one of the active warm-up exercises one time.<a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/11\/foam-roll-upper-back.jpg\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\" wp-image-3673 alignright\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/11\/foam-roll-upper-back-300x169.jpg?resize=266%2C150\" alt=\"\" width=\"266\" height=\"150\" \/><\/a><\/p>\n<ol>\n<li>Step forward lunge with twist (5 each leg)<\/li>\n<li>Chops (10x)<\/li>\n<li>Spidermans (5 each)<\/li>\n<li>Thoracic Rotations (5 each)<\/li>\n<li>Foam Roll (3-5 mins)<\/li>\n<\/ol>\n<p>After the warm-up, perform the exercises below in a circuit.\u00a0 Rest when needed, see how many rounds you can complete in 15 -20 minutes).<\/p>\n<ol>\n<li>Burpees x 10 reps<img data-recalc-dims=\"1\" decoding=\"async\" class=\" wp-image-10219 alignright\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press-300x300.png?resize=188%2C188\" alt=\"\" width=\"188\" height=\"188\" srcset=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press.png?resize=600%2C600&amp;ssl=1 600w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Squat-to-Press.png?w=800&amp;ssl=1 800w\" sizes=\"(max-width: 188px) 100vw, 188px\" \/><\/li>\n<li>Pull-ups or Body Rows x 10 reps<\/li>\n<li>Prisoner Lunges \u00a0x 5 reps per leg<\/li>\n<li>Squat to Press (around 20% body weight) x 10 reps<\/li>\n<li>Feet on Stability Ball (or bench) Push ups x 10 reps<\/li>\n<li>Plank (hold) for 30 seconds<\/li>\n<\/ol>\n<p>Repeat the circuit as many times as you can for the allotted time (15 or 20) minutes.<\/p>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div>Finish with a 4-minute stretch routine <span style=\"color: #3366ff;\"><strong>(<a style=\"color: #3366ff;\" href=\"https:\/\/www.youtube.com\/watch?v=Pese3Uyj4nU\" target=\"_blank\" rel=\"noopener\">click here for a great option)<\/a><\/strong><\/span>.<\/div>\n<div><\/div>\n<div>This entire workout should take less than 30 minutes!<\/div>\n<div><\/div>\n<div><strong>AND&#8230;.<\/strong><\/div>\n<p><strong><span style=\"text-decoration: underline;\">To help you eat a healthy during the holidays try to incorporate these Holiday Eating Guidelines&#8230;<\/span><\/strong><br \/>\n-Always drink water, it will help fill your belly and aid in digestion<br \/>\n-Load up on vegetables not desserts (or sugars)<br \/>\n-Eat leaner proteins<br \/>\n-Avoid seconds<br \/>\n-Don&#8217;t graze around the appetizer table!<br \/>\n-If you really overeat, consider fasting for 14-16 hours after.<\/p>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<p><b><span style=\"text-decoration: underline;\">AND MOST IMPORTANTLY.<\/span><\/b>&#8230;Remember the true meaning of the Holidays, be safe, be happy and enjoy family and friends.<\/p>\n<p>On that note, Thank You for being a member of the FRF Nation, I wish you a Happy and Safe Thanksgiving (and Holiday) weekend.<\/p>\n<p>Stay Safe and Healthy,<br \/>\nAaron Zamzow<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-medium wp-image-10220 aligncenter\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout-300x300.png?resize=300%2C300\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?resize=600%2C600&amp;ssl=1 600w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?w=800&amp;ssl=1 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Happy Thanksgiving! \u00a0Here is a great &#8220;FRF&#8221; way to celebrate. \u00a0This is a little workout that will burn some early morning (or afternoon) calories, ignite your metabolism, and make room for some good Thanksgiving food. \u00a0I always like to do some morning workout or fun run with the family on the Holidays, I find that&hellip;<\/p>\n","protected":false},"author":3,"featured_media":10220,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[100,38,15],"tags":[73,307,421],"class_list":["post-10218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-components-of-firefighter-workout","category-firefighter-fitness-program","category-firefighter-workout","tag-firefighter-workout","tag-fit-for-duty","tag-thanksgiving-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2EO","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/FRF-Turkey-Day-Workout.png?fit=800%2C800&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10218","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=10218"}],"version-history":[{"count":3,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10218\/revisions"}],"predecessor-version":[{"id":21295,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10218\/revisions\/21295"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/10220"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=10218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=10218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=10218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}