Workout Wednesday 10/21/15

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"

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"
AMRAP in 10 mins of:
Hanging Knee Raises 
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 in 12 mins of:
Knees to Elbows or Triceps
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 in 15 mins of:
Toes to bar
Burpees
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.


2
"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 Wednesday ! 10/14/15

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 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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

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

Workout Wednesday! 8/26/15

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"

  ** 90 Seconds of rest in between exercises **

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)

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**

50 Squat Jumps
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

@1stDueFitness - Twitter

1STDUEFIT - Instagram

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

@1stDueFitness - Twitter

  1STDUEFIT - Instagram

Workout Wednesday 8/12/15

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"
3 mins of:
30 Seconds of Jump Rope or Double Unders 30 seconds Rest
Run 400 meters

"Incipient"
As Many Rounds/Reps as Possible in  9 mins of:
50 Single Jump Rope
15 Thrusters with PVC , or Broom Stick

"Growth" 
As Many Rounds/Reps as Possible in 9 mins of:
25 Double Unders or 50 singles
15 Thrusters 65lbs/45lbs or a 2.5 inch hose roll

"Fully Involved"
AMRAP in 9 mins of:
25 Double unders (Unbroken)
15 Thrusters 95lbs/ 65lbs or 3 inch hose roll  


"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 Wednesday 7/29/15 ~ A day late!

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"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***

"Warm Up"
Run,Row,Bike 400 meters
10 Push Ups
10 Air Squat Jumps 
10 Mountain Climbers

"Incipient"
 7 Rounds for Time
10 Push Ups (Ring Row, From a Box ok)
100 Meter Run (Sprint, or as fast as you can go)

"Growth"
7 Rounds for Time
10 Push Ups
100 Meter Run (Sprints)

"Fully Involved"  Add a weight vest/air pack
7 Rounds For Time
10 Push Ups
100 Meter Run (Sprints) 

  "Post Workout"
Stretch Chest, Back, Arm, Legs

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 Wed 7/22/15

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"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***

"Warm Up"
Run, Row, Bike 400 meters
5 Push Ups
10 Sit Ups
15 Air Squats
10 Bear Hugs
10 Arm Circles both ways 

" Incipient"
AMRAP in 9 mins.

30 Single Jump Rope
25 KB Swings 20/15lb
20 Burpees
15 Butterfly Sit-Ups
10 Thrusters with high rise pack

"Growth"
AMRAP in 9mins.

30 DU or 90 Singles
25 KB Swings 53/35lb
20 Burpees
15 Weighted Butterfly  Sit-Ups 2 inch hose roll
10 Thrusters 65/45

"Fully Involved" 
AMRAP in 9 mins.

30 Double Unders
25 KB Swings 70/53lb
20 Burpees
15 weighted butterfly sit-ups 3inch hose roll
10 Thrusters 95/65

 "Post Workout"
Stretch Chest, Back, Arm, Legs

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 Wednesday 7/15/15

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"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***


"Warm Up" 
Run, Row, Bike 400 meters
5 Push Ups
10 Sit Ups
15 Air Squats
10 Bear Hugs
10 Arm Circles both ways

"Incipient"
21-15-9 for time of:
 Thrusters with a pvc stick, broom stick etc. 
Push Ups (from Ab mats or box ok)
Forward Lunges 
Sit Ups

"Growth"
21-15-9 for time of:
Thrusters with 2.5 inch hose roll (if you have a barbell you can use that as well)
Push Ups
Forward Lunges (with 1 3/4 Hose roll over head) 
Sit Ups

"Fully Invovled" 
 21-15-9 for time of 
 Thrusters with 3inch hose roll (barbell with 65-95lbs ok)
Push Ups ( hand release) 
Forward lunges with (3inch hose roll over head) 
Sit Ups with 3 inch hose roll in hands

"Post Workout"
Stretch Chest, Back, Arm, Legs

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 Wednesday 7/8/15

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"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***


"Warm Up"
Run, Row, Bike 400 meters.
3 rounds of:

5 Burpees
10 Jumping Jacks
10 Walking lunges 

"Incipient"
21-15-9 for time:
Walking Lunges (each rep on both legs)
Pull Ups (Band Assisted , Ring Rows Ok)

"Growth"
21-15-9 for time:
Walking Lunges (each rep on both legs)
Pull Ups 

"Full Involved"
21-15-9 for time:
Walking Lunges with 2.5 inch hose roll over head
Chest to Bar Pull Ups.

"Post Workout"
Stretch Chest, Back, Arm, Legs

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 Wednesday 7/1/15

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" 

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"

3 Round for Time of:

 5 Wall Walks

15 Straight Leg Sit Ups

20 Jumping Squats

"Growth"

8 Hand Stand Push Ups

20 Straight Leg Sit Ups

30 Jumping Squats

"Fully Involved"

12 Handstand Push Ups

25 Straight Leg Sit Ups

35 Jumping Squats

Jumping Squat Demo Click here!!

Straight Leg Sit Up Demo Click Here!

Walk Wall Demo Click Here! 

"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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