Workout Wednesday! 9/23/15

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"

I would also like to announce that 1st Due Fit has partnered up with Blast Mask to help promote a new tool to make us firefighter better on and off the fire ground. Please go check them out at http://www.blastmask.com/  1st Due Fit will be posting some videos soon with these in action.

"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. 

After 10th time, Run Row Bike 400 meters.


"Incipient"
For Time of : 21-15-9

Push ups ( from a box or use of ab mats ok)
Sit Ups
Dips (From a box is ok)
Air Squats

"Growth"
For Time of : 21-15-9

Push Ups
Sit Ups with 1-3/4 hose roll
Dips from dip rack or bar.
Air Squats with 1- 3/4 hose roll

"Fully Involved"
For Time of : 21-15-9

Inverted Push ups , Feet on a plyo Box
Sit ups with 3 inch hose roll
Ring Dips
Air Squats with 3 inch hose roll

**Looking for a real challenge ? Add a weight vest to this workout!**

"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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Weds!!! 9/9/15

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"


"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"

For Time:

Air Squats / Sit-Ups

50/10,40/20,30/30,20/40,10/50

"Growth"

For Time: with 1 3/4 hose roll

Air Squats / Sit ups

50/10,40/20,30/30,20/40,10/50

"Fully Involved"

For Time: with 3 inch hose roll

Air Squats/ Sit ups

50/10,40/20,30/30,20/40,10/50

"Post Workout"

PVC or Foam Roll Legs and Back 

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