Workout Wednsday April FOOLS Edition ! 4/1/15

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 400 meters
4 point squats stretches
high kicks 10 each leg
5 push ups
10 Fludder Kicks
Arm Circles Forward/Back 20 each direction, Up/Downs with arms.

10 Minute Time Cap!!! How far can you go?

“Incipient”

150 Single Unders

40 Step Ups (24/20)

30 1 inch, 1.5 hose roll thrusters

20 HRPU ( or Push Ups from a box, ab mat, or Two Ab Mats)

“Growth”

 200 Single Unders

50 Step Ups (24/20)

40 1 ¾ hose roll thrusters

30 HRPU

  

“Fully Involved’

100 Double Unders

50 Box Jumps (24/20)

40  3 inch Hose Roll Thrusters

30 HSPU

THIS WORKOUT IS NOT AN APRIL FOOLS JOKE!!! #GETSOME #NOEXCUSES

"Cool Down"

Walk 400 meters

Roll whole body with PVC, Foam Roller. Lax Ball 
Stretch and mobilize.

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