Palm Beach Gardens Fire Rescue Health & Wellness

GPAT HIITWorkout

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
x 20 B
5s x 5 B
50ft x 2
x 20
1 min

Main Workout

Exercise Dosage Progressions Modification
45 sec work 15 sec rest repeat 3 cycles
weight, hold split squat
tall kneeling
45 sec work 15 sec rest repeat 3 cycles
depth
no sand bag
45 sec work 15 sec rest repeat 3 cycles
increase weight
no hurricane
45 sec work 15 sec rest repeat 3 cycles
increase weight
45 sec work 15 sec rest repeat 3 cycles
increase weight
no hurricane
45 sec work 15 sec rest repeat 3 cycles
increase weight

Cool Down

Exercise Dosage Progressions Modifications
Walk 5 min to cool down heart rate
5 min
1 min
butt closer to wall
bend knees
30s x 3
lift feet towards head
prop on elbows
30s x 3
spread hips wide
roll a mat under knees

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