Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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. |
move UE/LE |
regular plank |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
increase depth |
forward/backward only |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
clap push up |
on knees |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
move UE/LE |
on knees |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
squat, kickstand stance |
box squat |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
stack hands |
on knees |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent. |
add arm movement |
allow toe touch for balance |
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.