Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio of Choice |
5 Minutes of Low to Moderate Intensity |
|
|
|
10 sec hold x 3 both legs |
lift back foot x 10 instead of hold |
use block under knees |
|
|
x 10 both arms |
|
pendulum |
|
|
3 x 10, segmental |
|
sitting |
|
|
x 15 |
|
external rotation angle wings |
|
|
10 steps x 3 each direction |
|
|
|
|
x 20 |
add resistance band |
on knees, quadruped, at wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 sec work / 15 sec rest cycle through three times |
add weight vest to circuit |
Overhead drop |
|
|
45 sec work / 15 sec rest cycle through three times |
|
|
|
|
45 sec work / 15 sec rest cycle through three times |
|
|
|
|
45 sec work / 15 sec rest cycle through three times |
1/2 or tall kneel |
|
|
|
45 sec work / 15 sec rest cycle through three times |
soft plyo box |
no high knee |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
|
|
|
5 min |
|
|
|
|
5 min |
|
|
As always, adjust reps & weights to your fitness level.
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.