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 |
|---|---|---|---|
|
x 20 B |
|
|
|
|
5s x 5 B |
|
|
|
|
50ft x 2 |
|
|
|
|
x 20 |
|
|
|
|
1 min |
|
|
|
| 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
|
|
| 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.
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.