Palm Beach Gardens Fire Rescue
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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.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
squat jump |
box jump |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
elevate feet on wall |
regular push up |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
elevate feet |
hands by sides vs overhead |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
one leg |
smaller ranges |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
pistol squat |
squat to box, kickstand |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
pulse/hold at top |
v-hold, bent knees |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
elevate one leg |
wide foot stance, shoulder tap |
As always, adjust reps & weights to your fitness level.
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.