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.


Exercise Dosage Progressions Modification
Cardio of choice - must change daily
5 min, low to mod intensity
10 sec hold x 3 both legs
lift back foot x 10 instead of hold
use block under knees
x 10 both arms
3 sec x 10 BLE
hold onto bar for support
x 15
external rotation angle wings
10 steps x 3 each direction
1 min hold
add UE/LE taps
perform w/ UE extended or on knees

Main Workout

Exercise Dosage Progressions Modification
3 sets x 8 reps
1/2 kneeling, hold squat position
3 sets x 8 reps
KB bell up, maintain flat plate
CL UE on leg for guidance
3 sets x 8 reps
zombie squat, tempo/pause
box squat/goblet squat
3 sets x 8 reps
deficit, 5 sec eccentric, pause
hex bar
3 sets x 8 reps
plank hold
3 sets x 8 reps
asymmetrical weight
prop 1 LE/UE on a bench to perform 1 UE at a time

Cool Down

Exercise Dosage Progressions Modifications
Walk until HR controlled
PRN 1 - 5 min
30 sec BUE
kneeling w/ PVC pipe, elbows propped on bench
door way, band
x 10 B
5 sec hold x 10 BLE
add dorsiflexion (toes to nose)
seated hamstring stretch
x 15
use dowel
x 15
bend knees, use wall
3 way, 10 sec hold each
sitting w/ physioball

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