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

Main Workout

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