Palm Beach Gardens Fire Rescue Health & Wellness

February 2023 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
6s x 5 BLE
elevate knees
x 8 BLE
1 UE or PVC for balance
1 UE or PVC for balance
x 15 BLE
add small weight in hand
arms extended, at wall
x 10
1 min
band around hands
on knees

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

Exercise Dosage Progressions Modification
Renegade row
1 min x 4 cycles
heavy weight, narrow feet
wide feet
Core bicycle with med ball
1 min x 4 cycles
heavier med ball
no ball
Elevated lunge solues raise
1 min x 4 cycles
hold lunge entire time
not elevated, rise btwn reps
1 min x 4 cycles
1 min x 4 cycles
weight on back
arms down between reps

Cool Down

Exercise Dosage Progressions Modifications
2 x 30s B
3 x 20 sec
forward and lateral
ball on chair
30s B
hold on for balance
6s x 5 BUE
no contract/relax
30s x 2
bend over forward
30s x 2 BLE

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