4/30/14

“Life is like riding a bicycle. To keep your balance, you must keep moving.”
― Albert Einstein

Warm Up:
Stretch

5 Jumping Jacks
5 Burpees
5 Air Squats

Workout:
4 Rounds:

15 Double Unders (30 Singles)
10 Sit Ups with 1 3/4 hose roll in hand. ( No hose roll scaled)
5 Hand Stand Push Ups ( wall walks)

 J.Brahm

4/29/14

“If you have a past with which you feel dissatisfied, then forget it, now. Imagine a new story for your life and believe in it. Focus only on the moments when you achieved what you desired, and that strength will help you to get what you want.”
― Paulo Coelho,  

Warm Up:

Stretch Full Body
Run,Row,Bike 400 meters

Workout: 

20-18-16-14-12-10-8-6-4-2x reps

Pull-ups ( Band Assisted, Ring Rows.)

Burpees

Push-ups

Sit-ups

Squats  

 1st Due Fit is doing a Seminar In May Check Out the Info
 *************CLICK HERE *********

J.Brahm 

4/28/14

It's MONDAY !! My favorite day of the week! The chance to START something !!!


“You can't live your life for other people. You've got to do what's right for you, even if it hurts some people you love.”
― Nicholas Sparks, 

Warm up :
STRETCH full body
3 rounds

5Tuck jumps
5 mountain climbers
5 push ups


Workout:
5 rounds for time

100 meter Run or Row
10 pull ups ( use resistance band to assist if needed)  or ring rows
10 burpees

Rest :30 sec in between each round

Cool down:
STRETCH/roll out with foam roller

J.Brahm

4/25/14

 “Shoot for the moon. Even if you miss, you'll land among the stars.”
― Norman Vincent Peale


Warm Up:
1 Min Of Double Unders / Jump Rope
Rest :30 Sec.
4 Rounds of :
:30 SEC of DU/Jump Rope
:30 Sec of Rest

In teams of 2

AMRAP 15 Minutes

• 10 Hand Release Push-ups
• 10 Straight Leg Sit-ups/ or Reg Sit-Ups
• 10 Box Jump Overs (24 / 20) (Jump up and then down to other side of box, repeat)

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

 J.Brahm

4/24/14

7 for 7

Warm Up: Run, Row, Bike 400 meters

7 Rounds for time:

7 Air Squats

7 Burpees

After 7^th round

Run or Row 1200 meters

Make sure you are stretching pre and post workout! This is IMPORTANT!

“Do what you think is right. Don't let people make the decision of right or wrong for you.”

― Steve Maraboli,

 #noexcuses

 J.Brahm

4/23/14

“Sometimes there's not a better way. Sometimes there's only the hard way.”
― Mary E. Pearson

Warm Up:
 Run, Row, Bike 100 meters
25 Jumping Jacks

Workout:
2 Rounds for time

21-15-9  of each

Box Jump 24' (20' for Scaled)
Push Ups (Do from Box For Scaled)
Pull Ups ( Band Assisted or Rows For Scaled)


#noexcuses
J.Brahm

4/22/14

Warm Up:
3 rounds of:
 5 Burpee
5 Air Squats
5 Tuck Jumps


Workout:
 800 meter Run
 75 sit ups
 800 meter Run


J

4/21/14

As you walk down the fairway of life you must smell the roses, for you only get to play one round. ”
― Ben Hogan


Warm Up : 400 Meter Run, Row, Bike


Workout: 5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit-Ups
50 Squats
Time Each Round, Rest for 3 mins between each round.



#noexcuses
J

4/18/14

 Its Friday! Get it in before the weekend!

 #getsome #noexcuses

Warm Up: 400 meter run 

Workout:

 For Time

10, 9, 8 ... 3, 2, 1

 

• 10 Meter Shuttle Sprints
• Burpees 

4/17/14

1st Due Fit is a proud user of Xendurance products! The real deal! No BS! 

Warm up 

3 rounds of 

5 tuck jumps

5 push ups

5 air squats

Workout 

3 rounds for time

10 -overhead squats with 1 3/4 hose roll

Arms fully locked out above head 

15- push ups

20 double Unders (40singles) jump rope

400 meter run or row 

"Let no man return from his grave to say his training let him down" - unknown

#getsome #noexcuses #overcome 

4/16/14

“The harder you work, the harder it is to surrender.”
- Vince Lombardi


Warm Up : 
10 Jumping Jacks
10 Mountain Climbers
10 Air Squats
400 meter Run, Row, Bike

AMRAP 12 Minutes:

• Russian KB Swings 70# /53# (Scaled what you can do or have)
• Box Jumps 24" / 20" Step Down, DO NOT jump down jump up

Do 1 Rep of each and Keep adding one until time is up!1,2,3,4,5.......

 #getsome #noexcuses

J.

 

 

4/15/14

Warm Up:

5 burpee

5 tuck jumps

5 mountain climbers

Rest :30 sec repeat 1 time

Workout:

4 Rounds

10 Box Jumps 30' box or (Step Ups and Downs 24' box)

10 Push Ups (Hand Release)

10 Walking Lunges with hose overhead.(1 3/4 Hose roll)

10 sit up (with 1 3/4 hose in hands, touch over head,past feet every rep)

10 Double Under or 20 Singles

10 Second Plank holds

 “You have to expect things of yourself before you can do them.” – Michael Jordan

#noexcuses #getsome #1stduefit #overcome #stepup 

A new blog post coming this week! Going to bust out a hot topic !

1st Due Fit has an upcoming event in the works! Stay Tuned!!!

GO GETSOME
J

 

4/14/14

Monday Mash !! Hope everyone's weekend was great! Time to get on track, Monday is always a great day to step up, make a change, start something! What's your excuse?

Warm Up:

400 meter run, row, bike

Build: 

Back squats: 3x8 

Bench press 3x8

Workout: 

4 Rounds for time

10- toes to bar (toes to triceps, or knee raises)

10- burpees 

400 meter run, row 

"If you fail to prepare, you’re prepared to fail.”– Mark Spitz
#getsome #noexcuses #overcome #1stduefit

4/10/14

Warm Up: 3 Rounds
 Jump Rope for :30 sec rest :30 sec.

4 Rounds

10- Vertical Jumps
10- Push Ups
10- Sit Ups
10- Mountain Climbers


#getsome #noexcuses
J

4/9/14

Warm Up: 400 meter run , row , bike

AMRAP in 12 mins. (as many rounds as possible)


10 Goblet Squats #35 pound Kettle Bell / Dumb Bell

10  Burpee to Box Jump 20' box (Start with a burpee up into a box jump then repeat)

10  Sit ups

10  Double Unders (20 Singles)

 J.Brahm

4/8/14

Warm up

2 rounds

10 mountain climbers

10 jumping jacks

4 rounds 

10 toes to bar (knees to elbows, knee raises) 

10 walking lunges each leg with 1 3/4 hose roll over head full extended 

10 sit up with same hose roll . ( hose touches over head and past feet for 1 rep

10 24' box jump

Run 200 meter sprint

#getsome
Jay