Palm Beach Gardens Fire Rescue
Health & Wellness

January 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.


Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
x 15 BLE
standing CARS
slow dynamic movement vs. hold
10s x 6
x 15 BUE
shoulder around the world
20s x 2, all 3 ways
use ball, sit in chair
1 minute
add UE/LE tap
knees, arms extended

HIIT Workout - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
x 20
weight flat
weight vertical (roll it), tap only
x 10 BLE
hold with 1 UE
split squat
x 20
leg lift during OH crunch
no weight OH during crunch
x 20
deeper squat, offset feet
smaller depth, hold weight
x 20
rotate with weight
plank with weight flat, on knees

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 Minute PRN
x 20
30s x 2 BLE
FABER instead of Pigeon
30s x 2 BUE
30s x 2 BUE
30s x 2 BLE
rear foot elevated
standing, prone
as needed

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