{"id":11905,"date":"2020-02-20T19:49:31","date_gmt":"2020-02-20T19:49:31","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=11905"},"modified":"2020-09-05T15:50:43","modified_gmt":"2020-09-05T15:50:43","slug":"fire-rescue-fitness-birthday-challenge-workout-2-2","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/02\/fire-rescue-fitness-birthday-challenge-workout-2-2\/","title":{"rendered":"Fire Rescue Fitness Calorie Burning Challenge Workout"},"content":{"rendered":"

\n\t\tBurn some calories and Earn Your Cake with this Fire Rescue Fitness Birthday Workout.\n\t<\/h2>\n\t

The last 6 years (including this one) I have completed this special workout on my birthday to help me measure my fitness and determine where I need improvement. <\/p>\n

This particular workout doesn’t require a lot of equipment and can be done at home or at the gym \u00a0or firehouse (even if its 22 degrees below zero). \u00a0<\/p>\n

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.\u00a0 \u00a0 I call these OBWs or outcome-based workouts because you are working out until you complete the goal (prescribed time or reps).\u00a0\u00a0<\/p>\n

I like these challenge workouts because: <\/p>\n

\u00a01 They are fun and scalable.<\/p>\n

#2 They are a great way to measure your level of fitness.<\/p>\n

#3 They can improve performance (if they include an active warm-up and some stretching).<\/p>\n

This “Birthday” workout can be scaled to meet your available equipment and level of fitness.\u00a0 Give it a shot, add or substitute some of the exercises as needed.\u00a0 You must however begin this workout, like every workout, by\u00a0performing an active warm-up.<\/p>\n

\"active<\/a><\/p>\n

Active warm-up (perform for 30 seconds or 6 reps per side of each exercise for 2 circuits wit no rest between exercises)<\/p>\n

    \n
  1. Standing Chops<\/li>\n
  2. Step Forward toe reaches<\/li>\n
  3. Spidermans<\/li>\n
  4. Knees side to side<\/li>\n
  5. Cross overs<\/li>\n<\/ol>\n(Repeat for a total of 2 circuits then foam roll<\/a><\/strong>)\n\u00a0\nNow that your ready…its on to the fun!\nAll you need for this workout is some type of cardio equipment- treadmill,\u00a0 jump rope, steps (or a step-mill) and a way to do pull-ups or body rows. \u00a0You should time the workout from the first movement to the last so you can track your fitness progress from year to year.\n\u00a0\nRest when you feel you need to (try to keep it at a minimum), \u00a0go from exercise to exercise at your own pace. Remember if your form starts to fail, take time to rest. \u00a0\nPoor reps DO NOT count.\n

    Start the timer…..then:<\/p>\n1. \u00a0Run 400 meters on the tread. \u00a0If you don’t have a treadmill you could\u00a0create your own cardio\u00a0component like jump rope 200x or running stairs. \u00a0Aim for a high-intensity cardio exercise that takes 1 to 2 minutes. \u00a0After you complete this part then move to the next exercise.\n2. \u00a0Push-ups – 10 reps\n3. \u00a0Pull-ups (or body rows)- 10 reps\n4. \u00a0Prisoner (hands on your head) squats- 10 reps\n5. \u00a0V-ups- 10 reps\n6. \u00a0Burpees- 10 reps\n7. \u00a0Lunges- 10 with each leg\n8. \u00a0Narrow Push-ups – 10 reps\n9. \u00a0Body Rows (or TRX Rows)- 10 reps\n10. \u00a0Super Planks (click here for a demonstration)<\/a><\/strong>\u00a0– 10 each side\n\"\"\n

    Repeat for a total of 4 rounds. \u00a0I perform 4 rounds (one for each decade) if your just starting out try 2 or 3.\u00a0 After you complete the last round, record your time then perform some stretching and foam rolling.\u00a0 Make sure to re-hydrate!<\/u><\/b><\/em><\/p>\n

    <\/h3>\n

    I try this every year on my birthday to make sure I am maintaining my level of fitness.\u00a0 You should pledge to at least maintain or improve your fitness level from year to year. Give this challenge a try, \u00a0and remember to always “Train like your depends on it.”<\/strong><\/em><\/p>\nStay safe,\nAaron Zamzow\nwww.firerescuefitness.com<\/a>\n

    \n

    Did you look at the above workout and think…”no way?”\u00a0 FRF was created to help motivate\u00a0 firefighters, EMTs and medics to get more fit for duty.\u00a0 \u00a0 We have workout programs, eating guides, recipes and coaching that can help you!\u00a0 Here is a great example.<\/i><\/strong><\/strong><\/p>\n

    Need an effective workout for firefighters by firefighters? \u00a0Get the same program Kevin Glover used to lose over 40 pounds and get Fit for Duty…. \u00a0Get more details by clicking HERE!<\/a><\/h5>\n

    \"\"<\/p>\n

    Congrats Kevin!<\/p>\n

    Join the thousands of Firefighters, EMTs and Medics using Fire Rescue Fitness to get results!<\/p>\n

    \"\"<\/p>\n

    Click Here to read more and Get started today with the GET FRF Challenge.\u00a0 Choose your goal and get workouts, eating guides, recipes and coaching.\u00a0 Click here to start getting FRF!<\/a><\/h5>\n","protected":false},"excerpt":{"rendered":"

    Great challenge workout for firefighters, EMTs and medics to try. Burn some calories with this FRF metabolic workout for firefighters. Its a fun and scalable workout that does not require a lot of equipment and time.<\/p>\n","protected":false},"author":3,"featured_media":10902,"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":[92,207,134,176,39,147,1],"tags":[394,165,73,307],"class_list":["post-11905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-firefighter-workout","category-boost-metabolism","category-cardiovascular-fitness-firefighters","category-challenge-workout","category-components-of-fire-fighter-fitness","category-fat-loss-for-firefighters","category-uncategorized","tag-fire-training","tag-firefighter-fitness","tag-firefighter-workout","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-361","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/02\/frf-bday-post.png?fit=1280%2C720&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/11905","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=11905"}],"version-history":[{"count":7,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/11905\/revisions"}],"predecessor-version":[{"id":12626,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/11905\/revisions\/12626"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/10902"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=11905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=11905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=11905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}