6/30/14

 1st Due Fit workouts are designed to get the blood flowing and body moving. This is in place to help those of any fitness level from the most advanced athlete to the person just starting out! Every workout has to scale up and down to be a success. Jump on board and make a change !


" Do what you can, where you are, with what you have." –Teddy Roosevelt

Warm Up:
Mobility of the whole body with Foam, PVC Roller , or Lax Ball.
Run, Row, Bike 400 meter or in place for 2 mins. Get the blood flowing.


Work Out:

 21-15-9 of

• Walking Lunges Example of Walking Lunges
• Handstand Push-ups (Scaling options: Ab Mats 3,2,1 under head or Wall Walks, 4 point Hand Stand PU) Please scale if never done before. Handstand Push Up Example
• Double Under's (Scaling Option: Single Under Jump Rope x3 per round. 63,45,27) Example of DU

Post Work Out:
Mobility of the legs, shoulder, tri's and back. Stretch. Lax Ball, Foam Roller,PVC Roller
Consume whole Protein source within 60 mins post workout. 


#getsome
J.Brahm
www.1stduefit.com

6/25/14

 All our dreams can come true if we have the courage to pursue them. ~Walt Disney

What's Your EXCUSE???

Warm Up:
Stretch
3 mins of Jump Rope ( Singles or Double under)


Workout:

Every Minute On the Minute for 10 Mins.

6 Burpees

6 Dips ( Ring Dip, Bar Dips, Box Dips)

Post Work Out:
Foam or PVC Roller legs, triceps, shoulders, back


 #getsome 
J.Brahm
www.1stduefit.com 
 

6/23/14

 "We become what we think about." –Earl Nightingale

Warm Up:
Stretch, Foam Roller Full Body
Run, Row, Bike, 400 Meters

Workout:

10,9,8,7.....3,2,1

Burpee
Box Jumps (24/20)
Toes to bar ( Knees to chest, Knees to Elbow, Knee Raises)

Post Workout:
Foam Roller full body, Lax ball , Stretch.

Consume Protein Source within 60-90 mins.
Check us out at www.1stduefit.com
#getsome
J.Brahm

6/18/14

Never Forget the "9" 

Warm up :

Stretch

Run,row, bike 400 meter

Workout: Never Forget the "9"

9 Rounds 

9 push ups

9 walking lunges with 2 1/2 hose roll extended over head 

9 double Unders or 18 singles

9 sit ups 

9 Box Jumps step overs 24'

9 ground to overhead with 2 1/2 inch hose roll. 

9 burpees 

Give it all for the fallen !!! Step up! This will only make you stronger! 

#getsome 

J.Brahm

6/16/14

Monday MASH!

The start of a new week and could be the start of a new YOU! STEP UP

Warm Up
Stretch Full Body
400 Meter Run,Row,Bike
10 Jumping Jacks
10 Sit up
10 Tuck Jumps

Workout:

AMRAP in 10 Mins.

• 10 Hand Release Push-ups
• 10 Sit-ups
• 10 Box Jump Overs (24 / 20) Jump Up and jump/step down other side of box

 Post Work Out:
Foam Roller
Lax Ball full body
Stretch














J.Brahm

6/13/14

Warm Up: 

Stretch

Lax ball full body

400 meter run 

Workout:

AMRAP 5 Minutes:

• 10 Air Squats
• 8 Sit-ups
• 6 Push-ups
• 4 Pull-ups

Post workout:

Roll out foam or PVC full body

#getsome

J.Brahm

6/10/14 Live from the SC Fire Conference

Warm Up :
Stretch
Run 400 Meters

Workout: This is a Killer! Step up it will only make you stronger.

20 Rounds for Time

10 Lunges
5 Push- ups


Post Workout:
Lax Ball in chest, back, legs.

#getsome
J.Brahm

6/6/14

Warm Up :
 Stretch
3 Rounds:
5 Jumping Jacks
5 Mountain Climbers
5 V-Up    V-Ups CLick Here


Workout:

6 Rounds For Time:

• 10 Air Squats
• 10 Push-ups
• 10 Back Extensions
• 10 Sit-up 

Post Workout:

Stretch

Roll with Lax Ball, Foam or PVC Roller. 

#getsome

J.Brahm

6/4/14

HUMP DAY!!!!
"Only those who risk going to far can possibly find out how far one can go. "
- T.S. Eliot


Warm Up:
Stretch
Run Row Bike 400 meters

Workout:

Every Min. On the Min. for 10 mins.

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Post Workout:
 Roll with foam roller
Lax Ball
Stretch

#getsome
J.Brahm

6/2/14

It's June !!! Summer time is here!!! Awesome!

"No Excuse, find a way,adapt and overcome" - J.Brahm

Warm up:

Stretch

10 jump rope 

10 jumping jacks

200 meter run

Workout :

3 rounds for time 

20 push ups

20 double Unders or 40 single jump rope

20 sit ups 

400 meter run

Post workout 

Foam roller , legs , t-spine 

Stretch 

Re fuel the body!!! 

J.Brahm
#getsome