{"id":21296,"date":"2023-11-22T19:23:44","date_gmt":"2023-11-23T01:23:44","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=21296"},"modified":"2023-11-22T19:23:52","modified_gmt":"2023-11-23T01:23:52","slug":"firefighter-thanksgiving-workout-to-burn-calories","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2023\/11\/firefighter-thanksgiving-workout-to-burn-calories\/","title":{"rendered":"Turn up the Heat this Turkey Day with (Fire Rescue Fitness) FRF&#8217;s  Calorie-Crushing Routine!"},"content":{"rendered":"\n\n\t<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, and 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\" 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 a 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\" 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 \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>\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<p><strong>To help you eat healthy during the Holidays try to incorporate these Holiday Eating Guidelines&#8230;<\/strong><\/p>\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 overeat, consider fasting for 14-16 hours after.\n<p><b>AND MOST IMPORTANTLY.<\/b>&#8230;<\/p>\n<p>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,<\/p>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/03\/zam-sig-trans.png?resize=79%2C45&#038;ssl=1\" alt=\"\" width=\"79\" height=\"45\" \/><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.png?resize=600%2C600&#038;ssl=1\" alt=\"firefighter calorie burning workout for thanksgiving\" width=\"600\" height=\"600\" \/><\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>FRF&#8217;s calorie-crushing routine is the perfect way to turn up the heat this Turkey Day. Burn calories and improve your overall performance. With a focus on high-intensity exercises and targeted movements, this routine will leave you feeling energized and ready to tackle the day ahead. <\/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":false,"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":[38,15],"tags":[73,307,421],"class_list":["post-21296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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-5xu","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\/21296","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=21296"}],"version-history":[{"count":7,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/21296\/revisions"}],"predecessor-version":[{"id":21303,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/21296\/revisions\/21303"}],"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=21296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=21296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=21296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}