Palm Beach Gardens Fire Rescue Health & Wellness

August 2021 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.

Warmup:

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

Main Workout:

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

Cool Down

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.