Palm Beach Gardens Fire Rescue
Health & Wellness

February 2022 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.

Warm Up

Exercise Dosage Progressions Modification
Walking HS Stretch
x 10 BLE
1 min
soft box, bosu
dowel for balance
x 20 BLE
add resistance band
LE only
x 20
bent knees, on wall
x 20
band or assistance
Forward Plank
1 min
knees, UE extended

Main Workout

Exercise Dosage Progressions Modification
Hovering HS Curls - Physioball
3x15 ( 2x15 if SL)
lay supine, no hover
2 x 15
height, add jfull jump
step up/down
Clap Push-ups
3 x 15
knees, no clap
Reverse Row
3 x 15
rings, knees extended
Plank Thoracic Twists
2 x 15
add resistance band
UE extended, lateral tap only
Bear Crawl to Plank Jumps
3 x 15
burpee between
walk legs up instead of jump

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
x 20 BLE
1min BLE
1/2 kneeling rear foot elevated
prone, standing
30s x 2 BUE
Open Book
x 20 B
top arm extended
top arm bent
Hands Clasped Behind Back Stretch
30s x 2
bend forward at waist
use PVC pipe

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