Palm Beach Gardens Fire Rescue
Health & Wellness

March 2023 Workout 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

Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
1 min
add twist/reach
on forearm
x 20
closer to wall
back to wall
x 20
x 10 each
light weight
prone over bench
x 20 each
weight on foot
1 UE for balance

BUDDY/ TEAM HIIT - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
Buddy wall-less ball
1 min x 4
Lateral step up ball pass
1 min x 4
hold deep squat entire time
mini squat
1 min x 4
ball under ankle
ball under knee
Buddy alternating landmine
1 min x 4
hold split squat stance
Charged line tug of war
1 min x 4

Cool Down

Exercise Dosage Progressions Modifications
x 10 B
x10 B
hold on for balance
10s x 6
bend in knees
x 20 B
back to wall for balance
x 10 B
sit back on feet
1 min
spread legs
butt further from wall

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