Workout Wednesday 8/19/15

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"

1st Due Fit is proud to announce the partnership with Advocare. These products are AMAZING! Back by True Science from the top leading Doctors in the world and this company is all about helping people in everyday life meet the goals each individual has set forth.

 We will be doing a Firefighter Wellness Program Challenge the 1st week of Sept. Please contact me you want to join in or would like more information at all! Need a reboot on your nutrition? One on One coaching and this program is so simple you will be glad you did it! Need more Energy? Need Better Sleep? Need to Lose a few pounds?  Need to tone up what you have ? Need to get stronger? I can help you! Contact me !
 

"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"

 

AMRAP 10 Minutes:

• Knee Raises or Knees to elbows
• Burpees

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

"Growth" 

AMRAP 12 Minutes:

•  Knees to Elbows or Toes-to-bars
• Burpees

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

"Fully Involved"
 AMRAP 12 Minutes:

• Toes-to-bars
• Burpees

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.


"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

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