Palm Beach Gardens Fire Rescue
Health & Wellness

April 2022 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.

Warm Up

Exercise Dosage Progressions Modification
Cardio of Choice - Must Change Daily
5 min, low to mod intensity
x 20 B
standing, sidelying, open book
x 20 steps
x 10 BLE
30 sec x 2 each

HIIT Workout

Exercise Dosage Progressions Modification
tempo, pin squat
hold DBs w/ UE extended, goblet, front squat
add weight
tall knees, stand, sit
use BLE, perform on floor
hold 1 UE iso while rowing CL UE
shorten range, 1 UE at a time while bracing CL UE on bench shorten range, hold mid range,
Progress range
use BUE
shorten range, plank hold

Cool Down

Exercise Dosage Progressions Modifications
Walk until HR controlled
as needed 1 - 5 min
x 15
W to OH
30 sec x 2 each
x 20
x 20

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