Palm Beach Gardens Fire Rescue Health & Wellness

May 2022 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
10 sec x 6
x 20
band around hands
foam roller
x 20 BLE
lean against wall for balance

Main Workout

Exercise Dosage Progressions Modification
60 SEC WORK 15 SEC REST REPEAT X 2
TRX strap, kick stand stance, elevated box
60 SEC WORK 15 SEC REST REPEAT X 2
pistol
elevated box
60 SEC WORK 15 SEC REST REPEAT X 2
American version
DB
60 SEC WORK 15 SEC REST REPEAT X 2
split stance, SLS
60 SEC WORK 15 SEC REST REPEAT X 2
feet on floor
60 SEC WORK 15 SEC REST REPEAT X 2
SL RDL
smaller range

Cool Down

Exercise Dosage Progressions Modifications
Walk until HR controlled
as needed 1 - 5 min
1 min
x 10 BLE
30 sec x 2 B
supine over foam roller
door, supine
30 sec x 2 B
x 10 B
hold #5-10
min range

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