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"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 has been training with the Blast Mask and I can say this is the best resource to simulate being on air and working, to better yourself in normal firefighting training or physical fitness training. Awesome Product..
"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.
"777"
"Incipient"
7 Rounds for Time:
7 Air Squats
7 Burpees
"Growth" {Wear Bunker Gear}
7 Rounds for Time:
7 Air Sqauts
7 Burpees
"Fully Involved" {Full Bunker Gear with SCBA and Blast Mask or On Air}
7 Rounds for Time:
7 Air Squats
7 Burpees
"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
1STDUEFIT - Instagram
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