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| SC FIT Team Morning Workout Group on 6/10/15 |
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
Please feel free to post pictures, results, comments, and questions.
"Highest Expectations
are
Minimum Requirements" |
| The view of the beach |
Run, Row, Bike 400 meters
10 Walking Lunges
10 Push Ups
10 Walking Lunges
10 Push Up
This workout is a Sprint!!! The goal is to see how quickly you can complete this workout. Keep in mind that you need to make sure your using proper form and technique before you worry about speed. You will get no where if you are injured!
"Incipient"
For Time :
15-9-6
Walking Lunges (Both legs is one rep)
Crunches
Push Ups ( From a Box, or AB Mat is ok)
"Growth"
For Time:
21-15-9
Walking over head lunges with P.V.C, wood, or metal pipe. (Both Legs are one rep)
Knees to Elbows
Push Ups
"Fully Invovled"
For Time :
21-15-9
Walking Over Head Lunges with 45lb barbell (Both Legs are one Rep)
Toes to bar
Push Ups
"Post Workout"
PVC,Foam Roll
Quad and Hamstring Stretch
Arm Stretches
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
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