Palm Beach Gardens Fire Rescue Health & Wellness

December 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
x20
use light weight
incline bench
x20
light resistance band
dowel assist
x20
NA
soft surface under knee
x20
OH reach
don't leave ground
x 5 each
increase range
small range

HIIT - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
KB split stance clean to OH press
1 min each x 4 cyccles
hold split squat
DB, pause at shoulder
1 min each x 4 cyccles
deficit
push up, min range
1 min each x 4 cyccles
vary method
vary method
Burpie
1 min each x 4 cyccles
jump at top
walk legs out
Atlas med ball pick up to OH press
1 min each x 4 cyccles
weigh
pick up from elevated surface

Cool Down

Exercise Dosage Progressions Modifications
x20
NA
NA
10s x 6
depth
thoracic rainbow
x 10 B
sit on feet
range, cross arm in front
x 20 B
light band at feet
hold on for balance
10s x 6
hold light weight
hold on for balance
x20
narrow grip in PVC
wider grip

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