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
"Highest Expectations
are
Minimum Requirements""Warm Up" 1st Due Style
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"
20 Jump Squats (2 sets of 10)
20 Push Ups (4 sets of 5)from a box is ok, or ab mat
20 Triceps Dips( 2 sets of 10)
20 Crunches (2 sets of 10)
20 Leg Raises( 2 sets of 10)
"Growth"
** 60 seconds of rest in between exercises**
40 Jump Squats (2 sets of 20)
20 Push Ups (4 sets of 5)from a box is ok, or ab mat
20 Triceps Dips( 2 sets of 10)
20 Crunches (2 sets of 10)
20 Leg Raises( 2 sets of 10)
"Growth"
** 60 seconds of rest in between exercises**
40 Jump Squats (2 sets of 20)
40 Push Ups ( 4 sets of 10)
40 Triceps Dips (4 sets of 10)
40 Crunches (2 sets of 20)
40 Leg Raises ( 2 sets of 20)
"Fully Involved"
** 45 Seconds of rest in between exercises**
40 Triceps Dips (4 sets of 10)
40 Crunches (2 sets of 20)
40 Leg Raises ( 2 sets of 20)
"Fully Involved"
** 45 Seconds of rest in between exercises**
50 Squat Jumps
50 Push Ups
50 Triceps Dips
50 Crunches
50 Leg Raises
"Post Workout"
50 Push Ups
50 Triceps Dips
50 Crunches
50 Leg Raises
"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
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