PFR Wellness

- Workout of the Week - FULL BODY CIRCUIT

1 Full Body Circuit
~8 Stations/Exercises
~Perform each Station/Exercise for 60 Seconds OR perform 20 Reps of each (at own pace)
~Perform 2-3 Rounds/Sets Total
~ Substitute/modify exercise as needed

WARMUP
~60 Sec Light Cardio of choice
~60 Sec Slow Mt. Climbers
~60 Sec Squat Hold
~60 Sec Standing Alternating Reach Behind
Repeat - 2 Rounds Total 🟰 8 min

FULL BODY CIRCUIT
1.) Inverted Rows (use barbell on squat rack) or Pull-ups (sub any pull movement)
2.) DB Hammer 🔨 Curl to Narrow Shoulder Press OR DB Clean & Press
3.) Prone (lay on stomach) Alternating Reach Behind OR Core exercise of choice
4.) Floor DB Chest Press OR Pushups
5.) Floor DB Skull Crushers OR Dips/Tricep Push-ups
6.) Bear 🐻 Plank Hold OR Core exercise of choice
7.) Squats (any kind)
8.) Low Squatting Alternating Lunges (maintain a low squat hold, step one leg🦵🏿back lower to a lunge, return to squat hold, then step other leg back and lunge, return to squat, continue alternating lunging leg)
REST then Repeat - 2-3 Rounds Total

FINISHER - Aerobic 🥵
50 Calories for Time on AirBike or Rower
Rest 3 Minutes
Repeat 3-6 Rounds (depending how much time the 50 calories take, give yourself a 15-20 minute cut off, only perform what you can in 15-20 minutes)

COOLDOWN 😎 - 8 min
~ Lacrosse/tennis ball 🎾 roll shoulders 💪🏼 - 1 min per side
~ 🦂 - 1 min per side
~ 🛋️ - 1 min per side
~ #90/90stretch 〽️ - 1 min per side

Workout of the Week - LOWER BODY 🦵🦵🏼🦵🏿CIRCUIT WORKOUT

FOCUS - Improvement on Squats for Firefighter 👨‍🚒👨🏾‍🚒👩🏻‍🚒 Fitness Assessment

3 Lower Body Circuits
4 Stations/Exercises 🚉 per circuit
60 Seconds Per Station/Exercise
3 Rounds/Sets of each circuit (if time allows, decrease to 2 rounds/sets if needed)
~ Sub/modify exercises as needed

WARMUP 🏃‍♂️ 🏃‍♀️ 🏃
60 Sec Light Cardio of choice
60 Sec Slow Mt. Climbers
60 Sec Squat Hold
60 Sec Alternating Iron Cross Stretch
Repeat - 2 Rounds Total 🟰 8 min

CIRCUIT 1 - Legs 🦵🦵🏽🦵🏿
~60 Sec Squats w/ 3-3-1 TEMPO (down 3, hold 3, up 1), weighted as desired
~60 Sec Squat Holds w/ knee cave-in push-out (banded if able)
~60 Sec Wall Sit, weighted as desired
~60 Sec Prone Hold w/ SLOW Alternating Reach Behind (performed in fitness assignment, continue alternating both sides for 60 sec.)
***Repeat - 3 Sets Total (12 minutes)
***Sub any squat/leg exercise as needed

CIRCUIT 2 - Legs 🦵🦵🏽🦵🏿
~60 Sec RIGHT Side Stationary Lunge w/ 3–3-1 TEMPO, weight as desired
~60 Sec RIGHT Side Stationary Lunge Hold
~60 Sec LEFT Side Stationary Lunge w/ 3–3-1 TEMPO, weight as desired
~60 Sec LEFT Side Stationary Lunge Hold
***Repeat - 3 Sets Total (12 minutes)
***Sub exercises as needed

CIRCUIT 3 - Legs 🦵🦵🏽🦵🏿
~60 Sec Alternating Step-ups w/ 3-1-1 TEMPO (from top, lower down 3 (slow as can), tap opposite foot to floor keep same foot on box 1, up 1, then alternate to other side)
~60 Sec Squat Therapy (squat facing wall or squat rack) w/ 10-10-10 TEMPO
~60 Sec Glute Bridge Hold
~60 Sec Plank Hold
***Repeat - 3 Sets Total (12 min)
***Sub exercises as needed

FINISHER - Aerobic 🥵
~40 Sec Sprint on and cardio of choice
~30 Alternating Step-ups (15/15)
~20 Slam Ball or Squat Jumps
~10 Squatting Up Downs (burpee w/o pushups, step feet back/forth if needed)
~Sub cardio/dynamic exercises as needed

COOLDOWN 🧘‍♂️🧘‍♀️🧘 - 8 min
~Foam roll/knead quads - 2 min per side
~ - 2 min per side

Ultimate Vegan 🥗 Chili 🌶️

Author ✍️ A Couple Cooks 👉🏽

Website Link 🔗 https://www.acouplecooks.com

Recipe 📝 Link 🔗 https://www.acouplecooks.com/vegan-chili/

Prep Time: 15 minutes
Cook Time: 30 minutes
Yield: 6 to 8

INGREDIENTS 🧂
* 2–28 ounce cans fire roasted diced tomatoes, divided
* 1 small carrot
* 1 cup parsley leaves and tender stems, loosely packed
* 2 tablespoon vegan Worcestershire sauce (or use this substitute)
* 1 tablespoon adobo sauce (from 1 can chipotle peppers in adobo sauce), plus more to taste
* 1 large yellow onion
* 1/2 green bell pepper
* 2 tablespoon olive oil
* 1 15-ounce can crushed tomatoes, fire roasted if possible
* 1 15-ounce can pinto beans, drained
* 1 15-ounce can black beans, drained
* ½ cup dry quinoa
* 1 tablespoon each chili powder and garlic powder
* 1 teaspoon each onion powder, cumin and oregano
* 1 ½ teaspoon kosher salt, plus more to taste
* ¼ teaspoon ground black pepper
* Garnishes: Pickled Jalapenos (or Pickled Onions), Vegan Sour Cream, lime wedges, sliced radishes

INSTRUCTIONS 📝
1. In a blender, blend the one can of diced tomatoes, carrot (peeled and chopped into a few pieces), parsley, Worcestershire sauce, and adobo sauce until fully combined.
2. Dice the onion and green pepper. In a large pot or Dutch oven, heat the olive oil over medium high heat. Add the onion and green pepper and sauté for about 6 to 7 minutes until tender.
3. Carefully add the blended vegetables, the second can of diced tomatoes, the crushed tomatoes, drained beans, quinoa, spices, kosher salt, and ½ cup water. Simmer gently for 25 to 30 minutes until the quinoa is tender and cooked through, stirring occasionally. Taste and add additional salt and adobo sauce as desired (we added 1 teaspoon adobo sauce and ¼ teaspoon kosher salt).

Workout of the Week - UPPER 💪🏼💪🏾💪🏿 BODY FOCUSED CIRCUIT

3 Upper Body Circuits
4 Stations/Exercises 🚉 per circuit
60 Seconds Per Station/Exercise
3 Rounds/Sets of each circuit (if time allows, decrease to 2 rounds/sets if needed)
~ Sub/modify exercise as needed

WARMUP 🏃‍♂️
60 Sec Light Cardio of choice
60 Sec Slow Mt. Climbers
60 Sec Squat Hold
60 Sec Standing Alternating Reach Behind
Repeat - 2 Rounds Total 🟰 8 min

CIRCUIT 1 - Back/Bies 💪💪🏾💪🏿
~60 Sec Inverted Rows (use barbell on squat rack)
~60 Sec Prone on Bench DB Top Down Rows (hold DBs at top w/ arms bent, alternate sides rowing down & up)
~60 Sec Wall Sit w/ DB Curl Hold @ 90 degree
~60 Sec Prone Hold w/ SLOW Alternating Reach Behind (performed in fitness assignment, continue alternating both sides for 60 sec.)
***Repeat - 3 Sets Total (12 minutes)
***Sub any pull/bicep exercise … Example - pull-ups, ring/TRX rows, so forth

CIRCUIT 2 - Chest/Tries
~60 Sec DB Bottom Up Bench Press (hold DBs at bottom, near chest, alternate sides lifting up then back down)
~60 Sec Tricep Push-ups (hands narrow)
~60 Sec Tricep Extensions (cable or bands)
~60 Sec Prone Hold w/ A-T-Y Lifts (continue alternating positions for 60 sec)
***Repeat - 3 Sets Total (12 minutes)
***Sub any push/tricep exercise

CIRCUIT 3 - Shoulders 💪🏼💪🏾💪🏿
~60 Sec DB Top Down Shoulder Press (hold DBs at top, overhead, alternate sides lower down then back up)
~60 Sec Band Pull-apart (hold band wide, reverse fly w/ band, pull band to chest in T position)
~60 Sec 90 Degree Bend Internal & External rotation (bend arm @ 90, lift elbow to shoulder height, rotate forearm up/down, keeping elbow up… rotate up/down for 60 sec)
~60 Sec Plank Hold
***Repeat - 3 Sets Total (12 min)
***Sub exercises as needed

FINISHER - Aerobic 🥵
~10 Cal. Air Bike OR 👉 💯 (50/50) Mt. Climbers
~10 Squatting Up Downs (burpee w/o pushups) OR 👉 10 Slam Ball
***5 Rounds for Time (or max rounds in 10 min)

COOLDOWN 😎 - 8 min
~Lacrosse/tennis ball 🎾 roll shoulders 💪🏼 - 2 min per side
~ 🦂 - 2 min per side