Palm Beach Gardens Fire Rescue
Health & Wellness

July 2022 Workout 1

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
x 20
no dowel, light weight
x 20
LE extended
on knees, at wall
x 10 BUE
add weight
slide hand down LE for guide
1 min
x 10 B
x 15

Main Workout

Exercise Dosage Progressions Modification
4x15 (two sets/leg)
min range
3 x 15
sit criss cross or on box
4x15 (two sets/leg)
increase height, soft box
lower box
3 x 15
bent forward, not parallel
3 x 15
hands together, 1 LE
plank hold
3 x 15
feet together
feet wide, plank hold

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
x 10
30s x 2 B
sitting, standing, strap
1 min BLE
supine, sitting
x 20 BLE
30s x 2 B
hold onto rack, cross back leg

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