{"id":11607,"date":"2019-11-28T03:41:22","date_gmt":"2019-11-28T03:41:22","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=11607"},"modified":"2019-11-28T03:41:26","modified_gmt":"2019-11-28T03:41:26","slug":"firefighters-turkey-day-metabolic-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2019\/11\/firefighters-turkey-day-metabolic-workout\/","title":{"rendered":"Firefighters Turkey Day Metabolic Workout"},"content":{"rendered":"\n<h4>\n\t\tGive thanks, eat some bird then burn off those calories with this fun workout.  Thank You to all you First Responders especially those working on the holiday&#8230;\n\t<\/h4>\n\t<p>Happy Thanksgiving! &nbsp;Here is a great &#8220;FRF&#8221; way to celebrate. &nbsp;This is a little workout that will burn some early morning (or afternoon) calories, ignite your metabolism, and make room for some good Thanksgiving food. &nbsp;I 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. &nbsp;Please 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.&nbsp; 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\t<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/hDlUJ7PoK0s\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe>\n\t<p>Start with these active warm-up exercises.&nbsp; Perform each exercise for the prescribed number of reps.&nbsp; You only need to perform each one of the active warm-up exercises one time.<\/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><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\" 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<p>After the warm-up, perform the exercises below in a circuit.&nbsp; 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\" 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\"><\/li>\n<li>Pull-ups or Body Rows x 10 reps<\/li>\n<li>Prisoner Lunges &nbsp;x 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>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Repeat the circuit as many times as you can for the allotted time (15 or 20) minutes.<\/p>\nFinish with a 4-minute stretch routine <strong>(<a href=\"https:\/\/www.youtube.com\/watch?v=Pese3Uyj4nU\" target=\"_blank\" rel=\"noopener\">click here for a great option)<\/a><\/strong>.\nThis entire workout should take less than 30 minutes!\n<strong>AND&#8230;.<\/strong>\n<h3><strong>To help you eat a healthy during the holidays try to incorporate these Holiday Eating Guidelines&#8230;<\/strong><\/h3>\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.\n<p><b>AND MOST IMPORTANTLY.<\/b>&#8230;&nbsp; &nbsp;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>\nStay Safe and Healthy,<br>\nAaron Zamzow\n<p><img data-recalc-dims=\"1\" decoding=\"async\" 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\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is a great workout option that will help you burn all those Thanksgiving Day calories.  Thank you for your service&#8230; Give Thanks, eat some bird, stay fit.<\/p>\n","protected":false},"author":3,"featured_media":11610,"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":"Here is a great workout option that will help you burn all those Thanksgiving Day calories.  Thank you for your service... Give Thanks, eat some bird, stay fit.","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,191,138],"tags":[165,459],"class_list":["post-11607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-firefighter-workout-options","category-firehouse-workout","tag-firefighter-fitness","tag-thank-you-firefighter"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-31d","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/11\/FRF-Turkey-Day-Workout.png?fit=800%2C800&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/11607","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=11607"}],"version-history":[{"count":3,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/11607\/revisions"}],"predecessor-version":[{"id":11611,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/11607\/revisions\/11611"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/11610"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=11607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=11607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=11607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}