Workout Weds.

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 pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"
400 meter run, row, bike
10 high kicks each leg
10 arm circles forward & back
10 push ups
10 air squats

"Incipient"
3 Rounds of:
10 Strict shoulder press with 1" 3/4 hose roll.
10 Sit ups (Crunches)
15.Burpee Broad Jumps Click here to see how 
(full body down and up, then a forward jump, repeat)

"Growth"
3 Rounds of:
 5 Wall walk Click here to see how 
15 Stright leg sit ups
20 Burpee Broad Jumps 

"Fully Involved"
3 Round of:
10 Hand Stand Push Ups
20 Stright Leg Sit Ups
30 Burpee Broad Jumps 

"Post Workout"
Roll whole body with pvc/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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

 

Workout Wednesday live from FDIC

 

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 hea

lth 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"

Hello everyone, the 1st Due Fit Crew is here in Indy for FDIC 2015. A great time to network with fellow brothers and sisters in the fire service ! The knowledge and traditions that all come together this week in so awesome and unreal. This weeks workout was taken from Fit to Fight Fire,a fellow brother that started this challenge this week for a 100 days! Please feel free to add this to your physical fitness routine for the next 100 days if you wish. 

"Warm Up" 

Run,Row,Bike 400 meters

10 air squats

10 push ups 

10 air circles each direction

ALL THREE SKILL LEVELS!!

100 Burpees 

You can break them up how ever you choose.. If you want to do sets of 5 throughout the day, to doing them as fast as you can for time. Just get them done!

"Cool Down" 

Roll out chest , legs, arms with 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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday 4/15/15

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 hea

lth 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.
8 - 4 count mountain climbers
8 Push ups
8 Single Leg High Raises Each Leg 
8 Air Squats


"Incipient"
3 Rounds of:
60x Single-unders
30x Sit-ups
30x Air Squats

 

"Growth" 

  4 Rounds Of:
30x Double-unders ( Every third time you stop, do one burpee)
30x Sit-ups
30x Air Squats


"Fully Involved"
5 Rounds of:
40x Double-unders (unbroken, If not ever break do one burpee)  
40x Sit-ups
40x Air Squats

"Post Workout" 
Upward dog / Downward Dog Stretch
PVC/Foam Roller , Full 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

Workout Wednesday 4/8/15

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,or bike 400 meters

3 Rounds of 

5 push ups 

5 tuck jumps

5 double unders(10singles)

"Incipient"

4 rounds for time 

50 singles jump rope 

10 air squats

10 push ups (from box, or ab mat)

400 meter run 

"Growth "

4 rounds for time 

50 singles jump rope (unbroken)

10 squats with 2.5 hose roll (held at chest)

10 push ups (unbroken)

400 meter run

"Fully Involved"

4 rounds for time

50 double unders

10 overhead squats with 3 inch hose roll

10 push ups with 2 second pause at bottom(unbroken)

400 meter run 

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