Palm Beach Gardens Fire Rescue Health & Wellness

General Information

The Basics:

Weekly Changes:

Week 1
Day 1strength/endurance
Day 2cardio
Day 3strength/endurance

Entire program in civvies

Week 2
Day 1cardio
Day 2strength/endurance
Day 3cardio

Civvies for warm up, lifts, and cool down


Weight vest for lifts

Week 3
Day 1strength/endurance
Day 2cardio
Day 3strength/endurance

Civvies for warm up / lifts / cool down


Weight vests for lifts and HIITs

Week 4
Day 1cardio
Day 2strength/endurance
Day 3cardio

Weight vests for entire program

Frequent Abbreviations: