Wednesday Workout 1/28/15

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 programming 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 meters
10 Jumping Jacks 3 Count
10 Squat Jumps
10 Bear Hugs

"Incipient"
21-15-9 of

Forward Lunges (All REPS MUST BE DONE ON EACH LEG)
Push Ups from a Box or Ab Mats (2)


"Growth"
21-15-9 of

Walking Lunges with 1 3/4 Hose Roll Over Head.(All REPS MUST BE DONE ON EACH LEG)
Wall Walks, Or Hand Stand Push Ups From Ab Mats(2)

"Fully Involved"
21-15-9 of

Walking Lunges with 3 inch Hose Roll(All REPS MUST BE DONE ON EACH LEG)
Hand Stand Push up. (Advanced- Deficit HSPU)

Post workout"

 Whole body stretch  

Foam / PVC Roller , Lax Ball , Bands etc.

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

Weekly Workout 1/21/15

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 programming 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, Air Bike 400 meters

"Incipient"
For Time Of:

50 Air Squats
50 Sit ups
25 Push Ups

"Growth"
For Time Of:

75 Air Squats
75 Sit ups
50 Push Ups

"Fully Involved"
For Time Of:

100 Air Squats
100 Sit Ups
75 Push Ups

Must Complete each movement before moving on to the next movement!

Post workout"
 Whole body stretch

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

1/14/15 Workout

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 programming 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"
High knee Kicks 10 each leg
5 Four Point Squats
10 Mountain Climbers

"Incipient"

Every minute on the minute for 12 minutes:

7 Box Dips

7 Burpees

7  hands over head forward alternating leg lunges
40 single jump rope

"Growth"

Every minute on the minute for 12 minutes:

7 Dips

7 Burpees

7  1 3/4 inch hose roll over head forward alternating leg lunges
60 Single Jump Rope or 30 Double Unders Attempts Count

"Fully Involved"

Every minute on the minute for 12 minutes:

7 Ring Dips / Dip Bar

7 Burpees to a target

7  2 1/2 inch hose roll over head forward alternating leg lunges
35 Double Unders unbroken

Post workout"

 whole body stretch 

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

1/7/15 Workout Wednesday

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 or Row 400 meters 

"Incipient"

2 rounds for time of :

-21 box step ups on 18' box 

-15 push ups from a box or ab mats 

-9  pull ups (band assisted or ring rows are ok)

"Growth"

3 rounds for time of:

21 box jumps on 24' box

15 push ups

9 pull ups

"Fully Involved"

4 rounds for time of:

21 box jump overs 30'box

9 pull ups 

Post workout"

 whole body stretch 

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