5/30/14

It fun Friday!! This is one of my Favorite workouts to kick the weekend off!

Warm Up:

Stretch

400 meter, Run 

Workout:

4 Rounds For Time:

• 20 Toes-to-bars
• 20 Box Jumps (24 / 20)
• 20 Wall Ball Shots (20# / 14#) 

Post workout: 

Stretch, Rollout foam roller on t-spine, shoulders, hamstring, calves 

J.Brahm

5/28/14

                                                   Need help getting your nutrition in line? 
                                                           Check us out at 1stduefit.com

 Warm Up:
Stretch
500 Meter Row,Run,Bike

Workout:
30, 20, 10
Burpees
Pull ups

Post workout:
Stretch
Foam Roller


J.Brahm

5/23/14

Friday Workout!

Warm Up : Stretch
10 Jumping Jacks
5 Mountain Climbers
3 Burpees

Workout:
10 Minute AMRAP:

6 Hand Release Push Ups

8 Lunges

10 Burpees

12 Hand Release Push Ups

14 Lunges

16 Burpees

18 Hand Release Push Ups

20 Lunges

22 Burpees

Continue to increase by 2 until the 10 minutes is up!

JBrahm
#getsome

5/21/14

Hump Day Workout!!!

Warm Up: 

• Stretch

• Run,Row,Bike 400 meters

Strength:
Squats 5x5

Workout:

AMRAP 5 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: 

• Foam Roller

• Stretch 

   

  J.Brahm

  

   

 

5/19/14

Whats up folks??? Back at it again! I have to say the Family Vacation was great and ready to get back to work!


1st Due Fit is going to go to Three Workouts a Week! Mon, Weds, Fri.
1st Due Fit Offers full time programing in workouts as well as nutritional meal plan coaching.


Warm Up:
 Stretch
 Run ,Row, Bike : 400 meters

Workout:
Deck Of Cards: 3 rounds of whatever you pick!

Hearts = Burpees
Clubs= Kettle Bell Swings
Diamonds = Push ups
Spades = Pull Ups
Joker = 400 Meter Run

Number = Reps
Jack = 11
Queen = 12
King = 13
Ace = 14

Post workout : Stretch! Foam Roller


J.Brahm

5/9/14

What another great day! Yes I will am leaving for Vacation. I WILL NOT be posting workouts next week due to the fact I will not have internet service, and I will be spending time with my family. I thank you all for the understanding. You can go back and pick any of the workouts and fill your week! So next week "YOU" pick your workout, Step up!

Warm Up:

• Stretch

• 5 Tuck Jumps

• 5 Push Ups ( 2 second hold at bottom position)

• 5 mountain climbers 

• 5 Jumping Jacks

Workout:

 AMRAP 5 Minutes:

• Burpee Pull-ups

Post work: 

• Stretch 

 J.Brahm

5/8/14

Warm Up:

• Stretch

• Run Row Bike 800 meters

Strength:

• Cleans  5x5 

Workout:

4 Rounds

• 10 Box Jumps (Step Ups and Downs)

• 10 Push Ups

• 10 Walking Lunges with hose overhead.

• 10 sit up

• 10 Double Under or 20 Singles

•  10 Second Plank holds

J.Brahm 

 

5/7/14

ITS HUMP DAY!!!! Half way point of the week! Have you changed anything this week? Have you add something new to your lifestyle? Have you changed something??

"NO need to stay the same, life is going to change with or without you, STEP UP"!

Warm Up

• Stretch

3 Rounds of

• 5 Burpee
• 5 Jump Rope
• 5 Air squats

Strength :

 Shoulder Press

• 5 x 5

Workout:

15-12-9

• Toes to Bar  (Scaled: Knees to elbows, or Knee Raises)
• Front Lunges
• Push Ups

J.Brahm

5/6/14

Warm Up :

• Stretch

• 400 meter, Run, Row, Bike

Strength: Front Squat

•  5x5

Workout:

6 Rounds For Time:

• 10 Air Squats
• 10 Push-ups
• 10 Box Jumps (Step Ups) ** Always step down**
• 10 Sit-ups

Push yourself in this one. Try to key moving ! Pacing is HUGE! It doesn't look bad on paper.


J.Brahm

 

5/5/14

Monday Mash!!!! Another great week ahead! I hope everyone had a great weekend! Go check out my website! Just updated it with the different coaching packages 1st Due Fit offers as well as sign up for the daily newsletter which will include these workouts, nutritional advise , contest and much more.. Thanks for following these and let me know if you have any questions.

"Push yourself when no one is watching, this is where you actually grow"-

Warm Up:

• Stretch, 
• Run,Row,Bike 400 meters
•  

Strength: Flat Bench Press 

• 5x5 

Workout:

6 Rounds For Time:

• 5 Handstand Push-ups-Scaled- (Wall Walk or Four Point Hand stand push up)
• 10 Tuck Jumps

 Post Workout:

• Foam Roller
• Stretch

J.Brahm

5/2/14

“He that is good for making excuses is seldom good for anything else.”
― Benjamin Franklin

Warm Up: Stretch
Run, Row, Bike, 400 meters

Workout:

4 Rounds for Time:
400 meter run
10 Hand Release Push Up
10 Burpee
10 Tire Flips ( If you don't have a tire, use a med ball, or large object up and over a shoulder)


J.Brahm

5/1/14

It's MAY 1st!!! Awesome! Summer is here for some, still on the way for others! It's the first of the month, a great time to step up and start something new! Step outside of your comfort zone. Let's make a change together!!! I'm in, are you?? 

A quick note. I will not be posting daily workouts the week of the 12th-16th due to being on vacay! Yes I can't wait! But listen I will still be crushing it everyday while I'm gone enjoy family time ! So NO EXCUSE ! I am going to pre post three different workouts for that week and keep crushing it! 

Stretch

Warm up

400 meter run, row, bike

Workout :

3 rounds 

10 overhead air squats with 2 1/2 hose roll. (Arms fully locked out overhead then squat)

10 toes to bar ( knees to elbows) scaled

10 dips (dip rack, off of box, bench ) 

200 meter shuttle sprint! ( sprint )

J.brahm

#getsome