Palm Beach Gardens Fire Rescue
Health & Wellness

August 2021 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.

Warmup:

Exercise Dosage
Cardio of Choice
5 Minutes of Low to Moderate Intensity
10 sec hold x 3 both legs
x 10 both arms
3 x 10, segmental
x 15
Shoulder external rotation + abd monster walk
10 steps x 3 each direction
x 20

Main Workout:

Exercise Dosage
UE push - 1/2 kneel landmine OH press
3 sets x 8 reps
UE pull - 1/2 kneel UE row
3 sets x 8 reps
LE push - front squat
3 sets x 8 reps
LE pull - Deadlift
3 sets x 8 reps
Core - TRX push up
3 sets x 8 reps
Core - TRX oblique twist
3 sets x 8 reps

Cool Down

Exercise Dosage
Walk until HR controlled
as needed 1-5 minutes
Gastroc - slant board
45 sec x 1 each arm/leg
45 sec x 1 each arm/leg
Quad/Hip flexor
45 sec x 1 each arm/leg
Pec
45 sec x 1 each arm/leg
45 sec x 1 each arm/leg
Hamstring stretch
45 sec x 1 each arm/leg
45 sec x 1 each arm/leg

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