{"id":2370,"date":"2016-02-07T22:06:49","date_gmt":"2016-02-08T04:06:49","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=2370"},"modified":"2016-02-07T22:06:49","modified_gmt":"2016-02-08T04:06:49","slug":"post-superbowl-firefighter-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2016\/02\/post-superbowl-firefighter-workout\/","title":{"rendered":"Post Superbowl Firefighter Workout…"},"content":{"rendered":"

Its now Monday, post superbowl, I hope you enjoyed the game, wings, cocktails and treats that go with it. \u00a0 I do not hope you carry the extra weight and lethargy that can occur after a Superbowl weekend. \u00a0We all have a tendency <\/span>tendency to overindulge and workouts seem to take second place during the days following the Superbowl. \u00a0 To combat the accumulation of post-Superbowl pounds and feelings of sluggishness \u00a0I created this FRF Metabolic Workout…<\/span>\"\"<\/a><\/p>\n


\n<\/span>This\u00a0workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day).\u00a0 Intermediate\/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use\u00a0body-weight\u00a0for each exercise.\u00a0 Each rep should be performed with control (safety first) and good form.\u00a0\u00a0<\/span>
\n
\n<\/u><\/p>\n

You must perform 2 circuits of the warm-up<\/u>.\u00a0 After the warm-up follow the appropriate circuit (beginner or intermediate\/ advanced) as quickly as possible. \u00a0Your goal is to complete the entire circuit as quickly as possible.\u00a0 Remember to record your total time (of the metabolic circuit) so you can measure your fitness progress from workout to workout. \u00a0<\/span><\/p>\n

\u00a0<\/span><\/u><\/b><\/div>\n
Post- Superbowl\u00a0Metabolic Circuit<\/span><\/u><\/b><\/div>\n
\n

Perform the active warm-up exercises in a circuit, no rest between exercises; follow the suggested reps for each.\u00a0 Repeat the circuit 2x.<\/span><\/p>\n

\u00a0Click HERE for a video overview of the warm-up.<\/a><\/span><\/div>\n


\n<\/span>Warm-up Exercises (reps)<\/u><\/b><\/span><\/p>\n<\/div>\n

\n
\"\"<\/span><\/a><\/div>\n
    \n
  1. Prisoner Lunges<\/span>\u00a0(6x each side)<\/span>\u00a0<\/span><\/li>\n
  2. Step forward Toe Touch<\/span>es<\/span>\u00a0(6x ea side)<\/span><\/li>\n
  3. Chest hugs (20x)<\/span><\/li>\n
  4. Waiters bow (<\/span>6 each arm)<\/span><\/li>\n
  5. Step Back, Reach Twist<\/span>\u00a0(<\/span>6x each side)<\/span><\/li>\n
  6. Spiderman\u2019s (<\/span>6 each side)<\/span><\/li>\n
  7. Knees side to side (<\/span>6 each side)<\/span><\/li>\n
  8. Straight Leg Raises\u00a0(6x each side)<\/span><\/li>\n
  9. Hip Cross-overs (<\/span>6x each side)<\/span><\/li>\n<\/ol>\n<\/div>\n
    Repeat the warm-up circuit (total of 2x)<\/span><\/div>\n

    \n<\/span><\/u><\/b>Metabolic Circuit<\/span><\/u><\/b><\/span><\/p>\n
    After the warm-up, perform the exercises in a circuit, rest as little as possible between exercises.<\/span>\u00a0\u00a0<\/span>Remember to take rest if you need it.<\/span>\u00a0\u00a0<\/span>The idea of the workout is to complete it as fast as possible (using good form) and try to improve your time each workout.<\/span>\u00a0\u00a0<\/span>The suggested reps are listed in parenthesis. Click on the video below for an overview of the exercise for the beginner circuit.<\/b><\/i> \u00a0<\/span>\u00a0<\/span>Remember to record your total time (minus the active warm-up) and try to improve on it from workout to workout.<\/span>\u00a0\u00a0<\/span>Enjoy.<\/span><\/span><\/div>\n
    \u00a0<\/span><\/u><\/b><\/div>\n
    <\/object><\/div>\n
    Beginner Exercises\u00a0<\/u>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><\/b><\/div>\n
    <\/div>\n
      \n
    1. Push-ups (10x)<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span><\/li>\n
    2. Body Row (10x)<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><\/li>\n
    3. Prisoner Squats<\/span>\u00a0\u00a0<\/span>(10x)<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><\/li>\n
    4. Prone Plank Pulses (10x)<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span><\/li>\n
    5. Walking Lunges<\/span>\u00a0<\/span>(10 each side)<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><\/li>\n
    6. Bike 2 miles (as fast as possible)<\/span>\u00a0 \u00a0or run .5 miles (as fast as possible)\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span><\/li>\n<\/ol>\n

      Repeat the circuit again (for a total of 2 or 3x) \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span><\/p>\n

      \u00a0<\/span><\/b><\/div>\n
      For an even greater calorie burn and challenge try the Intermediate\/ Advanced Circuit. \u00a0You must\u00a0perform\u00a02 circuits of the active warm up first.<\/span><\/div>\n
      \u00a0<\/span><\/div>\n
      Intermediate\/ Advanced Exercises\u00a0\u00a0<\/u><\/span><\/b><\/div>\n
      \u00a0<\/span><\/span><\/div>\n
      Click on the video below for an overview of the exercises of the Intermediate\/ Advanced circuit.<\/span><\/span><\/div>\n
      <\/div>\n
      <\/object><\/div>\n
        \n
      1. Spider Push-ups (5 each leg)<\/span><\/li>\n
      2. Pull-ups (10x)<\/span><\/li>\n
      3. Squat to Press (10x)<\/span><\/li>\n
      4. Weighted V-ups (10x)<\/span><\/li>\n
      5. Prone Plank Pulses (mar<\/span>ching 10 ea leg)<\/span><\/li>\n
      6. Weighted Walking Lunges (10x each leg)<\/span><\/li>\n
      7. Run 1 mile or bike 3 miles (as fast as possible)<\/span><\/li>\n<\/ol>\n

        Repeat the Circuit 2 more times (for a total of 3 circuits). \u00a0You may want to leave out the last run or bike to keep the total workout time under 45 minutes.<\/span><\/p>\n

        \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/span><\/div>\n
        Don’t forget to record your times and try to improve from workout to workout.<\/span><\/b><\/span><\/div>\n
        \u00a0<\/span><\/span><\/div>\n
        Stay safe and Get FRF!<\/span><\/span><\/div>\n
        Aaron Zamzow<\/span><\/span>
        \n
        \n<\/span><\/span><\/p>\n
        Want more acticles and workouts created for Fire Rescue Athletes (firefighters)…? Join the Fire Rescue Fitness Nation (Click HERE to Join)<\/a>.<\/b><\/span><\/span><\/div>\n
        \u00a0<\/b><\/span><\/span><\/div>\n<\/div>\n
        \u00a0<\/span><\/span><\/div>\n
        \n
        P.S. \u00a0Want the most effective workout for firefighters? \u00a0Click here now.<\/b><\/span><\/a><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

        Its now Monday, post superbowl, I hope you enjoyed the game, wings, cocktails and treats that go with it. \u00a0 I do not hope you carry the extra weight and lethargy that can occur after a Superbowl weekend. \u00a0We all have a tendency tendency to overindulge and workouts seem to take second place during the…<\/p>\n","protected":false},"author":3,"featured_media":4555,"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":[55,97,197,206],"tags":[250,296,297,298],"class_list":["post-2370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fire-athletes-workouts","category-firefighter-challenge-workouts","category-firefighter-interval-workout","category-firefighter-workout-option","tag-fire-rescue-workout","tag-firefighter-fitness-workout","tag-post-superbowl-workout","tag-super-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-Ce","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2013\/11\/Firefighters_in_Iraq.jpg?fit=1024%2C680&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2370","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=2370"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2370\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4555"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=2370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=2370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=2370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}