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"
Warm Up: All Levels
Run , Row, Bike 400 meters , Or 2 mins of Jogging in place.
15 Jumping Jacks
10 Air Squats
5 Double Unders (singles ok)
Work-Out
"Incipient"
For Time : 50-40-30-20-10 of
Jump Rope (Single Unders)
Crunches
"Growth"
For Time : 50-40-30-20-10 of
Double Unders ( Attempts Count)
Sit Ups
"Fully Involved"
For Time: 50-40-30-20-10 of
Double Unders (Unbroken)
Sit Ups with 2 1/2 inch hose roll
Post Work Out:
Stretch Full body
Roll with Foam or PVC roller, lower 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.
Please feel free to post results, comments, questions.
"Highest Expectations are Minimum Requirements"
Warm Up: All Levels
Run , Row, Bike 400 meters , Or 2 mins of Jogging in place.
15 Jumping Jacks
10 Air Squats
5 Double Unders (singles ok)
Work-Out
"Incipient"
For Time : 50-40-30-20-10 of
Jump Rope (Single Unders)
Crunches
"Growth"
For Time : 50-40-30-20-10 of
Double Unders ( Attempts Count)
Sit Ups
"Fully Involved"
For Time: 50-40-30-20-10 of
Double Unders (Unbroken)
Sit Ups with 2 1/2 inch hose roll
Post Work Out:
Stretch Full body
Roll with Foam or PVC roller, lower 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
#noexcuses
#getsome
J.Brahm
www.1stduefit.com
@1stDueFitness - Twitter
1STDUEFIT - Instagram
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