Palm Beach Gardens Fire Rescue Health & Wellness

A Quicky

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

Warm Up

Exercise Dosage Progressions Modification
1m
Perform within available range as tolerated
1m

Main Workout

Exercise Dosage Progressions Modification
2 MIN EACH EXERCISES. AS MANY AS YOU CAN. NO REST BETWEEN.
Weight
Smaller range
Weight
OH press to lunge
Weight on back, pull KB/bag
Isometric hold, plank
Weight
No pulse, box squat
Weight
Bent over row

Cool Down

Exercise Dosage Progressions Modifications
1m
Perform within available range as tolerated
1m B

As always, adjust reps & weights to your fitness level.