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"
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
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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