Palm Beach Gardens Fire Rescue Health & Wellness

KB/DB HIIT 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 - Tactical Training Warm Up

Main Workout

Exercise Dosage Progressions Modification
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent
work faster, do more weight, wear weight vest
strict press vs snatch
Pull over crunch to standing overhead press
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent
work faster, do more weight, wear weight vest
limit over head motion
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent
work faster, do more weight, wear weight vest
slower pass
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent
work faster, do more weight, wear weight vest
atlas swing, bent elbows
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent
work faster, do more weight, wear weight vest
tap weight vs slide
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent
work faster, do more weight, wear weight vest
press in standing vs squat

Cool Down

Exercise Dosage Progressions Modifications
x 10 B
increase range of motion
hips over knees vs sit on feet
30s
increase range of motion
smaller range
30s B
increase range of motion
NA
1m B
increase range of motion
1/2 kneeling, standing
x 10 B
increase range of motion
over/unders

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