Wednesday Workout 10/29/14

If he can, whats your excuse?

st 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"

400 Meter Run, Row, Bike

5 Air Squats

10 Front Lunges (5 each leg)

15 Air Squats

"Incipient"

 EVERY MINUTE ON THE MINUTE for 12 mins.

 5 Ring Pull-ups 

10 Push-ups from box or ab mat

15  Air Squats to a plyo box

"Growth"

5 Pull Ups

10 Push ups (no more then one ab mat)

15 Air Squats

"Full Involved"

 5 Chest to Bar

10 Push Ups

15 Air Squats

"Post workout"

Stretch whole body

Foam / PVC 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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday Workout 10/22/14

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 "

5 Push Ups

10 jumping jacks

Run ,Row ,Bike 400 meters 

"Workout" is the same for all three levels this week! Pace yourself! Push yourself past that comfort zone! It's GO time!

100 double Unders / or single jump rope 

50 Toes to bar/knees to elbows/sit ups

25 push ups 

1 mile run 

"Post workout"

Stretch whole body

Foam / PVC 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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday 10/15

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" {All Levels}

Arm Circles Forwards x 20

Arm Circles Backwards x 20

5 Air Squats

400 Meter Run, Row , Bike  or Jog In Place for 2mins.

 

"Workout"

 

 "Incipient"

5 Rounds For Time of:

 

9 - Air Squats

6 - Push Up {Can use ab mats, or from plyo box if needed} NO WORMING

3 - Pull Ups {Can use 2 inch band or smaller to assist Down to Ring Rows)

 

"Growth"

 5 Rounds for Time of:
 

15 -Air Squats

9 - Push Ups

6-  Pull Ups {Can use no larger then 1/2 in band assisted}

 

"Fully Involved"

 5 Rounds for Time of:
 

21 - Air Squats

15 - Push Ups

9 - Pull Ups

 

"Post Workout"

Stretch Lower body

Foam or PVC Roll whole body

 

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

Wednesday Workout 10/1/14

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: All Levels
Run , Row, Bike 400 meters , Or 2 mins of Jogging in place.
15 Jumping Jacks
10 Air Squats
5 Double Unders (singles ok)

Work-Out

"Incipient"
For Time : 50-40-30-20-10 of
Jump Rope (Single Unders)
Crunches

"Growth"
For Time : 50-40-30-20-10 of
Double Unders ( Attempts Count)
Sit Ups

"Fully Involved"
For Time: 50-40-30-20-10 of
Double Unders (Unbroken)
Sit Ups with 2 1/2 inch hose roll

Post Work Out:
Stretch Full body
Roll with Foam or PVC roller, lower body

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