Workout Wednesday 7/15/15

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 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"

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"Warm Up" 
Run, Row, Bike 400 meters
5 Push Ups
10 Sit Ups
15 Air Squats
10 Bear Hugs
10 Arm Circles both ways

"Incipient"
21-15-9 for time of:
 Thrusters with a pvc stick, broom stick etc. 
Push Ups (from Ab mats or box ok)
Forward Lunges 
Sit Ups

"Growth"
21-15-9 for time of:
Thrusters with 2.5 inch hose roll (if you have a barbell you can use that as well)
Push Ups
Forward Lunges (with 1 3/4 Hose roll over head) 
Sit Ups

"Fully Invovled" 
 21-15-9 for time of 
 Thrusters with 3inch hose roll (barbell with 65-95lbs ok)
Push Ups ( hand release) 
Forward lunges with (3inch hose roll over head) 
Sit Ups with 3 inch hose roll in hands

"Post Workout"
Stretch Chest, Back, Arm, Legs

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

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