Palm Beach Gardens Fire Rescue Health & Wellness

KB/DB HIIT 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 - Tactical Training Warm Up

Main Workout

All can be done with either a single kettle bell (KB) or dumb bell (DB) , weight of your choice

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
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 instead of pulling
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
split squat instead of lunge
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
farmer carry
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
on knees, shoulder tap
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
halo in standing vs squat

Cool Down

Exercise Dosage Progressions Modifications
1m B
increase range of motion
bent top elbow
30s B
increase range of motion
FABER stretch
30s x 2
increase range of motion
bend knees
1m
increase range of motion
butt further from wall
30s B
increase range of motion
wall/door/rack/supine

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