Workout Wednesday 9/10/14

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 programing 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 results, comments, questions.
"Highest Expectations are Minimum Requirements"

 

Warm Up :

Run, Row Bike 400 meters.

10 Mountain Climbers

10 Air Squats

 

"Incipient"

For Time :

50, 40, 30, 20, 10 of:

Air Squats

Crunches

 

"Growth"

For Time:

50, 40, 30, 20, 10 of:

 Squats with 1 3/4 hose roll held at chest

Sit Ups with same hose roll

 

" Fully Involved"

For Time :

50, 40, 30, 20, 10 of:

Squats with 2 1/2 hose roll held at chest

Sit ups with same hose roll .

 

Post workout:

Stretch legs, back

Roll with PVC? Foam Roller or Lax Ball

 

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 Wednsday 9/3/14

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 programing 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 results, comments, questions.
"Highest Expectations are Minimum Requirements"

 

 

Warm Up:  2 Rounds Of

5 Air Squats

5 Push Ups

5 Burpees

 

Workout:

 

"Incipient"

Every min on the min for 8 mins of

 

8 Box Dips

8 Box Push Ups.

 

Rest 5 min exactly then

 

10 Rounds Of:

200 meter jog

10 Scissor Kicks

1 Burpee

"Incipient"
Every min on the min for 8 mins of:

8 Dips (With band if needed)
8 Push Ups (With ab mat if needed)

Rest 5 mins exactly then:

10 Rounds of:

200 Meter Sprints
15 Scissor Kicks
2 Burpees

"Fully Involved"
Every min on the min for 8 Mins of:

8 Dips (Rings if you have them)
8 Push Ups Hand Release

Rest 5 mins exactly then:

10 Rounds of
200 meter shuttle sprint
20 Scissor Kicks
3 Burpees
 

Post Workout:

Stretch Chest, Tri-ceps, Back , Quads, and hamstrings.

Roll with PVC or Foam Roller

 

 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