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 results, comments, questions.
"Highest Expectations are Minimum Requirements"
Please feel free to post results, comments, questions.
"Highest Expectations are Minimum Requirements"
Workout Wednesday
Warm Up:
20 Jumping Jacks
200 Meter Run or Run in Place for 1 min.
20 Air Squat Jumps. (Squat up into a jump)
Workout:
5 Rounds for Time of :
"Incipient"
10 Crunch's
10 Forward Lunges (5 each leg)
5 Band Assisted Pull Ups (2 inch band, Ring Rows)
"Growth"
10 Complete Sit Ups
10 Forward Lunges with 1 3/4 inch Hose Roll Extended Over head
5 Pull Ups
"Fully Involved"
10 Sit Ups with 2 1/2 inch Hose Roll in hands, Must touch ground over head as well past your feet.
10 Forward Lunges with 3 inch Hose Roll Extended Over head
5 Chest to Bar Pull Ups
Post Workout.
Light Jog into walk of 200 meters
Stretch Back, Shoulders, Full Legs, Chest
Roll on Foam or PVC Roller in area above.
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
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
