{"id":15298,"date":"2021-05-30T19:17:21","date_gmt":"2021-05-30T19:17:21","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=15298"},"modified":"2023-05-26T08:38:29","modified_gmt":"2023-05-26T13:38:29","slug":"first-responders-burn-calories-and-improve-mobility-with-this-memorial-day-workout-option","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2021\/05\/first-responders-burn-calories-and-improve-mobility-with-this-memorial-day-workout-option\/","title":{"rendered":"First Responders- Burn Calories and Improve mobility with this Memorial Day Workout Option"},"content":{"rendered":"\n<h2>\n\t\tTry this highly metabolic workout to help you burn some of those added Holiday calories.\n\t<\/h2>\n\t<p>Here is a great way to start your Memorial weekend.&nbsp;&nbsp; This is a little workout that will burn some calories, ignite your metabolism, and make room for some good summer food and spirits.<\/p>\n<p>I always like to do some morning workout or fun run with the family on Holidays, I find that I feel better all day and do not eat as much. &nbsp;Please give this a try! &nbsp;This is also a great workout to do at the firehouse if you are working for the holiday (and thank you for your service if you are).<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/metabolic-memorial-day-workout.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p>Before you perform the nuts and bolts of the workout, make sure you take a few minutes to actively warm up.<\/p>\n<p>Perform each movement for the suggested reps in a circuit.&nbsp; Repeat the circuit twice before moving to the next section of the workout.&nbsp; Control each repetition and try not to rest between each exercise of the warm-up.&nbsp; <a href=\"https:\/\/www.youtube.com\/watch?v=4BGrT6QcBPE&amp;feature=youtu.be\" target=\"_blank\" rel=\"noopener\">You can click here for a video overview of this active warm-up routine<\/a>.<\/p>\n<p>-Knees side to side (6-10 reps each side)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/feet-up-knees-side-to-side.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p>-Straight leg raises&nbsp;(6-10 reps each side)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/straight-leg-raises.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p>-Cross-overs&nbsp;(6-10 reps each side)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/cross-overs.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p>-Step back, reach and twist&nbsp;(6-10 reps each side)<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/step-back-reach-and-twist.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p><em>Repeat the above circuit 2x before moving to the strength portion.<\/em><\/p>\n<p>After the active warm-up, perform the following exercises in a circuit. &nbsp;Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises. &nbsp;Try to do as many circuits as possible in 15 or 20 minutes.&nbsp; Finish with a FRF 4-minute stretch routine (if time permits).<\/p>\n<ul>\n<li>Burpees (Perform 10 reps)<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/FRF-Burpee.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<ul>\n<li>Pull-ups or Body Rows &nbsp;(Depending on available equipment, perform 10 reps of either exercise).<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/pull-up-.png?resize=300%2C251&#038;ssl=1\" alt=\"\" width=\"300\" height=\"251\"> <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/body-row-blanket-option.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<ul>\n<li>Prisoner Lunges &nbsp;(Perform 5 reps with each leg).<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/prisoner-lunges-movement-prep.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<ul>\n<li>Deadlift, Curl to Press &#8211; (Select a weight that is around 20% body weight and perform for 10 reps).&nbsp; If you do not have weights to lift you could perform bodyweight squats instead.<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/deadlift-curl-to-press-test.png?resize=300%2C92&#038;ssl=1\" alt=\"\" width=\"300\" height=\"92\"><\/p>\n<ul>\n<li>Push-ups (Perform 10 reps)<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/push.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<ul>\n<li>Plank (Hold the plank for 30 seconds).<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/Plank-Hold.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p><strong>Repeat the circuit as many times as you can for the allotted time (either 15 or 20) minutes.<\/strong><\/p>\n<p>If time permits (which I highly suggest) finish with this great 4-minute stretch routine <a href=\"https:\/\/firerescuefitness.com\/2017\/10\/4-minute-stretch-can-improve-firefighter-performance\/\">(click here).<\/a><\/p>\n<p><strong><u>To help you eat healthy during the holidays try to incorporate these Holiday Eating Guidelines&#8230;<\/u><\/strong><\/p>\n<p>-Always drink water (at least 75 ounces per day).&nbsp; It will help fill your belly and aid in digestion. And, make sure you avoid the sugary juices and drinks, they contain empty calories that can add up to unwanted fat.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/FRF-Stay-Hydrated-Stay-Alive.png?resize=300%2C157&#038;ssl=1\" alt=\"\" width=\"300\" height=\"157\"><\/p>\n<p>-Load up on vegetables, not desserts (or sugars).<\/p>\n<p>-Eat leaner proteins with every meal.&nbsp; &nbsp;Protein sources help you feel fuller, so you do not overload on the carbs (chips, etc.).<\/p>\n<p>-Avoid seconds!&nbsp; Take one plate and that is it.<\/p>\n<p>-Don&#8217;t graze around the appetizer table.&nbsp; If you are around the food table, you will be more likely to eat.&nbsp; Move conversations to the other side of the room or yard.<\/p>\n<p>-And finally, if you really overeat, consider fasting for 14-16 hours after.&nbsp; Fasting gives your digestive process a chance to catch up and rest.&nbsp; It is not as difficult as you think- stop eating by 8 pm, then skip breakfast the next morning, and do not eat until noon.&nbsp; It really works. &nbsp;<a href=\"https:\/\/firerescuefitness.com\/2021\/02\/intermittent-fasting-for-first-responders\">Click here for a great post\/ article on fasting for first responders. <\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings, and participating in parades. Unofficially, it marks the beginning of the summer season. &nbsp;&nbsp;As you celebrate, please take a moment to pause, remember, reflect, and honor the fallen.<\/p>\nStay Safe and Healthy,<br>\nAaron (ZAM) Zamzow\n<p>&nbsp;<\/p>\n<h2>\n\t\t<a href=\"https:\/\/firerescuefitness.com\/28-day-catalyst-program\/\" title=\"Looking for a workout program designed to help first responders improve performance, lose fat, and increase strength?  FRF is offering a free 28-day Catalyst Workout FREE.  Click here to get started.\" target=\"_self\" rel=\"noopener\">\n\t\tLooking for a workout program designed to help first responders improve performance, lose fat, and increase strength?  FRF is offering a free 28-day Catalyst Workout FREE.  Click here to get started.\n\t\t<\/a>\n\t<\/h2>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"300\" width=\"231\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/10\/catalyst-app-graphic.png?resize=231%2C300&#038;ssl=1\" alt=\"catalyst app graphic\" itemprop=\"image\" title=\"catalyst app graphic\" onerror=\"this.style.display='none'\">\n","protected":false},"excerpt":{"rendered":"<p>Firefighters, EMTs and Medics, earn your Memorial Day carbohydrates with this highly metabolic workout.  This is a great option for the firehouse (or home) to help burn calories and improve mobility.  Give it a try!  #GETFRF<\/p>\n","protected":false},"author":3,"featured_media":15306,"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":"Firefighters, EMTs and Medics, earn your holiday carbohydrates with this highly metabolic workout.  This is a great option for the firehouse (or home) to help burn calories and improve mobility.  Give it a try!  #GETFRF","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":[6,147,55],"tags":[510,165,416],"class_list":["post-15298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-fat-loss-for-firefighters","category-fire-athletes-workouts","tag-best-first-responder-workout","tag-firefighter-fitness","tag-fit-for-duty-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3YK","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/05\/metabolic-memorial-day-workout.png?fit=1280%2C720&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/15298","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=15298"}],"version-history":[{"count":9,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/15298\/revisions"}],"predecessor-version":[{"id":20869,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/15298\/revisions\/20869"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/15306"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=15298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=15298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=15298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}