Palm Beach Gardens Fire Rescue
Health & Wellness

August 2022 Workout 1

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
Cardio - mode must change daily
5 min - moderate intensity
x 15 BLE
standing CARS
10s x 6
slow dynamic movement vs hold
x 15 BUE
shoulder around the world
x 20
1 min BLE
1/2 kneel, rear foot elevated
x 20 BLE
back against wall

Main Workout

Exercise Dosage Progressions Modification
weight, hurricane bar
DB/KB (1 iso, 1 moves)
trap bar
pin squat, tempo, pause
box squat
4x8 (two sets/leg)
standing, OH press

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
x 20 BUE
x 20 BLE

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