Palm Beach Gardens Fire Rescue
Health & Wellness

August 2022 Workout 2

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
20s x 2, all 3 ways
use ball, sit in chair
1 min
add UE/LE tap
knees, arms extended

Main Workout

Exercise Dosage Progressions Modification
x 20
weight flat
weight vertical (roll it), tap only
x 10 BLE
hold w/ 1 UE
split squat
x 20
leg lift during OH crunch
no weight OH during crunch
deeper squat, offset feet
smaller depth, hold weight
rotate w/ weight
plank w/ weight flat, on knees

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
30s x 2 BLE
FABER instead of pigeon
30s x 2 BUE
30s x 2 BUE
30s x 2 BLE
rear foot elevated
standing, prone
as needed

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