Palm Beach Gardens Fire Rescue Health & Wellness

December 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 - 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
pendulum
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

HIIT Workout

Exercise Dosage Progressions Modification
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit
OH press
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
as needed 1 - 5 min
5 min
5 min
A. Thoracic extension self mobilization w/ foam roller
B. Upper trap stretch
30 sec B
C. Levator stretch
30 sec B
D. Cervical and scapular retraction
3 sec hold, 2 x 10
E. 4 finger flexion/rotation
2 x 15

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