Workout Wednesday 8/27/14

 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 programing 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 results, comments, questions.
"Highest Expectations are Minimum Requirements"

Workout Wednesday

Warm Up:

20 Jumping Jacks 

200 Meter Run or Run in Place for 1 min. 

20 Air Squat Jumps. (Squat up into a jump)

Workout:

5 Rounds for Time of :

 "Incipient"

10 Crunch's

10 Forward Lunges (5 each leg)

5 Band Assisted Pull Ups (2 inch band, Ring Rows)

 "Growth"

10 Complete Sit Ups

10 Forward Lunges with 1 3/4 inch Hose Roll Extended Over head

 5 Pull Ups

"Fully Involved"

10 Sit Ups with 2 1/2 inch Hose Roll in hands, Must touch ground over head as well past your feet.

10 Forward Lunges with 3 inch Hose Roll Extended Over head

5 Chest to Bar Pull Ups

Post Workout.

Light Jog into walk of 200 meters

Stretch Back, Shoulders, Full Legs, Chest

Roll on Foam or PVC Roller in area above. 

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