Palm Beach Gardens Fire Rescue
Health & Wellness

January 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.


Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min, low to mod intensity
2 x 15
alternate UE/LE, increase range
UE or LE only, smaller ranges
x 20
single leg
bend knees, regular bridge
3 way x 5 each
add a lift off with each motion
30 sec BLE
forearms on ground
sitting/supine FABER stretch
x 10 B
increase resistance
squat to box, core brace only w/o paloff press

Main Workout

Exercise Dosage Progressions Modification
3 sets x 15 reps
KB/DB, butt against wall
3 sets x 15 reps
resistance bands/weights around feet/hands
place foam roll on back to help w/ form
3 sets x 15 reps
hold squat entire time
min squat range
3 sets x 15 reps
3 sets x 15 reps
prone on bench or over phyisoball

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
as needed 1 - 5 min
x 20
min range
30 sec B x 2
hold top knee down
bend top elbow, min range
3 way, 10 sec hold each
sitting in chair w/ ball
30 sec BLE x 2
1/2 kneel, strap assist
30 sec BUE x 2
lower hand posiiton
x 10 B
PCV pipe, over under

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