1st Due Fit Workouts: 2014

Wednesday, December 17, 2014

Workout Wednesday 12/17/14

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 high kicks per leg

10 Air Squats

400 meter run row bike

"Incipient"

4 Rounds for time :

50 single under jump rope

200 meter run

5 body blasters (one of each equals one rep) burpee, pull up ( band assisted ok) knee raise

"Growth"

4 rounds for time

100 single Unders jump rope

Run 400 meters

8 body blasters ( one of each equals one rep) burpee, pull ups, knee to elbows

"Fully evolved "

4 rounds for time

50 double Unders

Run 400 meters

10 body blasters (one of each equals one rep) burpee, pullups, toes to bar

"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, December 10, 2014

12/10/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

are

Minimum Requirements"

"Warm Up"

!0 Air Squats

10 Jumping Jacks

2 10 Sec Plank Holds.

"Workout"

Before starting which ever level you chose, Run or Row 1200 meters then

"Incipient"

3 Rounds for Time of:

6 Pull Ups ( Band Assisted Ok)

10 Burpees

5 Knee Raises

10 Plank Holds for 5 secs each.

"Growth"

4 Rounds for Time of

8 Pull Ups

15 Burpees

8 Knees to elbows

15 Sit Ups

"Fully Involved"

5 Rounds For Time of

10 Pull Ups

20 Burpees

10 Toes to bar

20 Sit Ups

"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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, November 19, 2014

12/3/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

are

Minimum Requirements"

"Warm Up"

Run or row 200 meters

5 air squats

5 bear crawls

As many Rounds As Possible in 20 mins

"Incipient"

200 meter run

15 Air Squats

20 Jump Rope

"Growth"

400 meter run

20 Air Squats

20 Double Unders (attempts count)

"Fully Involved"

400 meter run

25 Air Squats

25 Double Unders (unbroken)

"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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, November 12, 2014

Workout Wednesday 11/12/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

are

Minimum Requirements"

"Warm Up"

Run 400 meters

"Workout"

All 3 Levels

Run 1.5 miles for time.

Rest 5 mins. Then:

As many reps as possible in 2 mins of:

Push ups

Pull ups

Sit up

Do each exercise for 2 mins to gather how many reps for each one.

3 min. Break in between each exercise.

"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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, November 5, 2014

Wednesday Workout 11/5/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

are

Minimum Requirements"

"Warm up"

Run 400 meter , or in place for two mins.

5 push ups

5 mountain climbers

"Workout"

"Incipient"

AMRAP in 10 minutes

5 knee raises

5 Burpees

Rest 4 minutes then

50 walking lunges

"Growth"
AMRAP in 10 minutes

5 knees to elbows

5 burpees

Rest 4 minutes then

50 walking lunges with 1 3/4 hose roll extended overhead

"Full Involved"
AMRAP in 10 minutes

5 toes to bar

5 Burpees

Rest 4 minutes then

50 walking lunges with 2 1/2 hose roll extended overhead

"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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, October 29, 2014

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.

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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, October 22, 2014

Wednesday Workout 10/22/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, October 15, 2014

Workout Wednesday 10/15

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

"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, October 1, 2014

Wednesday Workout 10/1/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

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.

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday, September 10, 2014

Workout Wednesday 9/10/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

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

Wednesday, September 3, 2014

Workout Wednsday 9/3/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

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

Wednesday, August 27, 2014

Workout Wednesday 8/27/14

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

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

Wednesday, August 20, 2014

Wednesday Workout

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level.

" the struggle you're in today is developing the strength you need for tomorrow"-unknown

Warm Up
Run, Row, or bike -400 meters
3 Rounds of:

3 Hand Release Push Ups
6 Moutain Climbers
9 Air Squats

Workout: 21-15-9

"Incipient"
Air Thrusters
Push Ups (hand release)
Toe taps to a hose roll, curb, or flat object about 3-5 inches tall

"Growth"
Thrusters (with 1"3/4 hose roll or 2")
Push Ups (hand release)
Jump Rope (singles)

"Fully Envolved"
Thrusters (with 3" hose roll or bar with 95lbs)
Push Ups (hand release)
Double unders

Post workout
Stretch :glutes,hams, calves, shoulders ,tri-ceps, chest
Roll out with foam roller /PVC roller.

Consume a whole protein source with 60-90 mins from workout to help with weight control as well as added 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

Wednesday, July 23, 2014

7/23/14

Warm Up:
Run Row Bike 400 meters
15 Jumping Jakes
5 Push Ups.

Workout:

5 Rounds of
30 sec of Hand Stand Holds to wall. (Scale: Put hose roll under head)
30 sec of Air Squats with arms extended out in front ( like superman)
Rest 1 min in between rounds.

Rest 3 Mins

5 Rounds of:

5 Dips off of Box
10 Box Jumps with Step downs (scale step up and downs)
15 Sit ups with 1 3/4 hose roll (scale: no hose roll)
Rest 1 min in between rounds.

Post workout: Light Jog of 200 meters into a 200 meter walk doing arm circles forward and back.
Rollout full body with foam or PVC roller.

#getsome
J.Brahm

Monday, July 21, 2014

7/21/14 Monday Mash

Great Monday morning!!!! The 1st due for tees are in ! Wow they look good!! Get yours before they are gone!

Warm up: run ,row, bike 400 meters

Workout :

As Many Rounds in 5 mins

6 push ups (hand release)

8 lunges with 2 1/2 inch hose roll over head. ( scale with 1 3/4 hose or no hose)

Rest 3 mins ..

As many rounds in 5 mins

20 double Unders (40 singles)

6 pull ups

Post workout :

Stretch, foam/PVC roller full body

#getsome

J.Brahm

Wednesday, July 16, 2014

7/16/14

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti

Warm Up:
20 Air Squats
20 Jumping Jacks
Jump Rope for 2 min. unbroken.

Workout:
For Time

100 Air Squats
75 Sit-ups
50 Push-ups

Post Workout:
Stretch
Roll full body with PVC or Foam Roller

#getsome
J.Brahm

Monday, July 14, 2014

7/14/14

Monday Motivation

Warm up:

400 meter run , row, bike

10 jumping jacks

10 air squats

10 mountain climbers

Workout:

7 rounds for time:

3- forward rolls

5- wall walks example

7- Toes to Bar ( knees to elbows, knee raises)

9- Box Jumps 24'-20' (Step Ups)

Post Workout:
Foam/PVC Roll Full Body
Stretch

#getsome
J.Brahm

Friday, July 11, 2014

7/11/14

Warm Up:
Stretch
5 burpees
5 push ups
5 squat jumps

Workout:
5 Rounds for time:

200 meter sprint

10 Push Ups

10 Air Squats

Post Workout:
3 rounds of 10 sec Plank Holds.
Foam/PVC Roller full body

#getsome
J.Brahm

Wednesday, July 9, 2014

7/9/14

Warm Up;
Run, Row, Bike 400 meters

Workout:

3 Rounds for time of:

20- Double Unders (40 single jump rope)

15- Sit ups w 2 1/2 hose roll ( use 1 3/4 hose roll, no hose roll) example of thruster
Replace barbell with hose roll!

10 - 2 1/2 inch hose roll Thrusters (1 3/4 Hose roll thruster, no hose thruster)

5 Box Jump Step overs 20' box (Step up on a plate) Jump up and step down other side of box

Post Workout:

Foam/PVC Roller Full Body
Stretch

#getsome
J.Brahm

Monday, July 7, 2014

7/7/14

Monday mash workout! Hope everyone had a great 4th of July with family and friends! This workout will help burn some of the extra good time that all should have had this past weekend!

"No one ever said you had to be a calendar model, you just have to stop being selfish and get your body and mind ready for the unexpected. YOU signed up for this, do your part!"-J.Brahm

Warmup:

400 meter, run, row, bike

10 mountain climbers

10 jumping jacks

10 burpees

Workout:

4 rounds for time

21 sit ups with 21/2 inch hose roll in hands. ( scaled, 1 3/4 hose roll,or no hose)

15 burpee box jump over 24'/20'

(Scale, 20'/12', or burpee in place)

9 pull ups

(Scaled band assisted, ring rows, box push up)

Post workout:

Light jog of 400 meters

PVC/Foam roller full body

#getsome

J.Brahm

www.1stduefit.com

Friday, July 4, 2014

7/4/14 Happy 4th

Happy 4th of July!!

"never let a man return from his grave to say his training let him down"- unknown

Warm Up:
400 meter run
40 jumping jacks

Workout: "40 for the 4th"

40 Push Ups

40 Air Squats

40 Burpees

40 Toes to bar ( Scale with, Knee raises, Knees to elbows)

400 Meter Run!

Post Workout:
Foam or PVC Roller, Full Body , Stretch!

#getsome
J.Brahm

Tuesday, July 1, 2014

7/2/14

It's JULY!!!! Half Way through 2014 and its going great so far!!! What about for you?

Warm Up :
Mobility with PVC, Foam Roller.
Run 400 meters.

Workout: "Haz-mat"

3 rounds for time:

21 Squat Jumps (scale with just air squat no jump at top)

15 Push Ups ( Scale with Box Push Up)

9 Pull Ups ( Scale with Band assisted, ring pull up)

Post Workout:

Stretch

Work chest, back , hamstring with Lacrosse Ball.

#getsome

J.Brahm

Monday, June 30, 2014

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

Wednesday, June 25, 2014

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

Monday, June 23, 2014

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

Wednesday, June 18, 2014

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

Monday, June 16, 2014

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

Friday, June 13, 2014

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