Palm Beach Gardens Fire Rescue
Health & Wellness

December 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 Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
x 20
no dowel, light weight
dowel
x 20
LE extended
on knees, at wall
x 10 BUE
add weight
slide hand down LE for guide
1 Minute
x 10 B
x 15

Main Workout

Exercise Dosage Progressions Modification
4x15 (two sets/leg)
SL RDL
min range
KB/DB See-Saw Straddle OH Press
3 x 15
sit criss cross or on box
4x15 (two sets/leg)
increase height, soft box
lower box
3 x 15
bent forward, not parallel
3 x 15
hands together, 1 LE
plank hold
3 x 15
feet together
feet wide, plank hold

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 Minute PRN
x 10
30s x 2 B
sitting, standing, strap
1 min BLE
pigeon
supine, sitting
x 20 BLE
30s x 2 B
hold onto rack,
cross back leg

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