Weekly Workout

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"
Run, Row, Bike 400 meters
3 Rounds OF:
5 Spider-mans
5 Hollow Rocks
20 yards of High Knees 
20 yards of Butt Kicks 

 "Incipient"
5 rounds for Time of:
10 Push Ups ( can use ab mats, or box if needed)
15 Air Squats

"Growth"
5 Rounds for time of:
10 Push Ups
20 Air Squats

"Fully Involved"
5 Rounds for Time of:
10 Hand Stand Push Ups
20 Air Squats with 2.5 or 3 inch hose roll held at check level.

"Cool Down"
Roll whole body with PVC, Foam Roller. Lax Ball 
Stretch and mobilize.


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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