Palm Beach Gardens Fire Rescue
Health & Wellness

April 2022 Workout 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

Exercise Dosage Progressions Modification
Cardio of Choice - must change daily
5 min, low to mod intensity
20 sec x 4 BLE
resistance band
x 20
x 15 each
keep weight < #10

Main Workout

Exercise Dosage Progressions Modification
DB or KB
increase distance
chest pass
deep squat stance
mini squat crawl only, drop knees when you pull
tuck jump between
box squat only

Cool Down

Exercise Dosage Progressions Modifications
Walk until HR controlled
as needed 1 - 5 min
x 15 B
pick your position 30 sec x 2 B
1/2 kneeling w/ rear foot up
prone, standing
x 15 B
limit range
10 sec x 3 B
x 20 B

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