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
Please feel free to post pictures, results, comments, and questions.
"Highest Expectations
are
Minimum Requirements"
"Warm Up"
Do this 10 times:
Walking forward Lunge each leg,
Air Squat, stay in bottom of squat,
walk hands out in front of you to plank position,
Do a push up
walk feet back up to hands keeping legs locked ( straight as possible)
Repeat cycle.
"Incipient"
3 Round for Time of:
5 Wall Walks
15 Straight Leg Sit Ups
20 Jumping Squats
"Growth"
8 Hand Stand Push Ups
20 Straight Leg Sit Ups
30 Jumping Squats
"Fully Involved"
12 Handstand Push Ups
25 Straight Leg Sit Ups
35 Jumping Squats
"Post Workout"
PVC or Foam Roll the entire 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
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
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