Workout Wednesday 2/24/16

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level
Growth = Scaled Level
Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.

Please feel free to post pictures, results, comments, and questions.

"Warm Up"
Row, Run, Bike 400 meters
10 Push ups
10 Jumping Jacks

"Incipient", "Growth", "Fully Involved"
Same workout for all skill levels.

FOR TIME:

100 Air Squats
5 Push Ups
75 Air Squats
10 Push Ups
50 Air Squats
15 Push Ups
25 Air Squats
20 Push Ups

 "Post Workout"
Walk 400 meters, Foam Roll , Stretch. 


"Highest Expectations 

           are  
Minimum Requirements"

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

 

Workout Wednesday 10/21/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level
Growth = Scaled Level
Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.

Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

 "Warm Up"

Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

After 10th time, Run Row Bike 400 meters.


"Incipient"
AMRAP in 10 mins of:
Hanging Knee Raises 
Burpees
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

"Growth"
AMRAP in 12 mins of:
Knees to Elbows or Triceps
Burpees
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

"Fully Involved"
 AMRAP in 15 mins of:
Toes to bar
Burpees
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.


2
"Post Workout"

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday ! 10/14/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level
Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.

Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

I would also like to announce that 1st Due Fit has partnered up with Blast Mask to help promote a new tool to make us firefighter better on and off the fire ground. Please go check them out at http://www.blastmask.com/  1st Due Fit has been training with the Blast Mask and I can say this is the best resource to simulate being on air and working, to better yourself in normal firefighting training or physical fitness training. Awesome Product..

"Warm Up"

Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

After 10th time, Run Row Bike 400 meters.




"777"
"Incipient"
7 Rounds for Time:
7 Air Squats
7 Burpees

"Growth" {Wear Bunker Gear}
7 Rounds for Time:
7 Air Sqauts
7 Burpees

"Fully Involved" {Full Bunker Gear with SCBA and Blast Mask or On Air}
7 Rounds for Time:
7 Air Squats
7 Burpees

"Post Workout"

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday! 9/23/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level
Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.

Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

I would also like to announce that 1st Due Fit has partnered up with Blast Mask to help promote a new tool to make us firefighter better on and off the fire ground. Please go check them out at http://www.blastmask.com/  1st Due Fit will be posting some videos soon with these in action.

"Warm Up"

Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

After 10th time, Run Row Bike 400 meters.


"Incipient"
For Time of : 21-15-9

Push ups ( from a box or use of ab mats ok)
Sit Ups
Dips (From a box is ok)
Air Squats

"Growth"
For Time of : 21-15-9

Push Ups
Sit Ups with 1-3/4 hose roll
Dips from dip rack or bar.
Air Squats with 1- 3/4 hose roll

"Fully Involved"
For Time of : 21-15-9

Inverted Push ups , Feet on a plyo Box
Sit ups with 3 inch hose roll
Ring Dips
Air Squats with 3 inch hose roll

**Looking for a real challenge ? Add a weight vest to this workout!**

"Post Workout"

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Weds!!! 9/9/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.


Incipient = Beginner Level
Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.

Please feel free to post pictures, results, comments, and questions.


"Highest Expectations 

           are 

Minimum Requirements"


"Warm Up" 1st Due Style
Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

"Incipient"

For Time:

Air Squats / Sit-Ups

50/10,40/20,30/30,20/40,10/50

"Growth"

For Time: with 1 3/4 hose roll

Air Squats / Sit ups

50/10,40/20,30/30,20/40,10/50

"Fully Involved"

For Time: with 3 inch hose roll

Air Squats/ Sit ups

50/10,40/20,30/30,20/40,10/50

"Post Workout"

PVC or Foam Roll Legs and Back 

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday! 8/26/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.


Incipient = Beginner Level
Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.

Please feel free to post pictures, results, comments, and questions.


"Highest Expectations 

           are 

Minimum Requirements"


"Warm Up" 1st Due Style
Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

"Incipient"

  ** 90 Seconds of rest in between exercises **

20 Jump Squats (2 sets of 10)
20 Push Ups (4 sets of 5)from a box is ok, or ab mat
20 Triceps Dips( 2 sets of 10)
20 Crunches (2 sets of 10)
20 Leg Raises( 2 sets of 10)

"Growth"
  ** 60 seconds of rest in between exercises**

40 Jump Squats (2 sets of 20)

40 Push Ups ( 4 sets of 10)
40 Triceps Dips (4 sets of 10)
40 Crunches (2 sets of 20)
40 Leg Raises ( 2 sets of 20)

"Fully Involved"
** 45 Seconds of rest in between exercises**

50 Squat Jumps
50 Push Ups
50 Triceps Dips
50 Crunches
50 Leg Raises

"Post Workout"

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday 8/19/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.



Incipient = Beginner Level
Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.


"Highest Expectations 

           are 

Minimum Requirements"

1st Due Fit is proud to announce the partnership with Advocare. These products are AMAZING! Back by True Science from the top leading Doctors in the world and this company is all about helping people in everyday life meet the goals each individual has set forth.

 We will be doing a Firefighter Wellness Program Challenge the 1st week of Sept. Please contact me you want to join in or would like more information at all! Need a reboot on your nutrition? One on One coaching and this program is so simple you will be glad you did it! Need more Energy? Need Better Sleep? Need to Lose a few pounds?  Need to tone up what you have ? Need to get stronger? I can help you! Contact me !
 

"Warm Up" 
 Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

 

 "Incipient"

 

AMRAP 10 Minutes:

• Knee Raises or Knees to elbows
• Burpees

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

"Growth" 

AMRAP 12 Minutes:

•  Knees to Elbows or Toes-to-bars
• Burpees

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

"Fully Involved"
 AMRAP 12 Minutes:

• Toes-to-bars
• Burpees

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.


"Post Workout"

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

  1STDUEFIT - Instagram