Palm Beach Gardens Fire Rescue
Health & Wellness

July 2021 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 of Choice
5 Minutes of Low to Moderate Intensity
x 8 both arms
prone W to overhead
30 seconds both legs
on soft plyo box, BOSU flat up, multidirectional reach
firm ground, PVC assist w/ 1 arm
x 10 both arms
PVC overhead + behind back extension
x 20 both legs
x 10 both legs
standing hip ext/add
x 20
remove dowel, single leg

Main Workout:

Exercise Dosage Progressions Modification
3 sets x 15 reps
split squat
3 sets x 15 reps
on BOSU flat up
on knees, eccentrics, incline
3 sets x 15 reps
tall kneel, sitting, standing
3 sets x 15 reps
isometric hold last rep/set
bear crawl to reach
3 sets x 15 reps
Single leg RDL
DB, KB, or barbell

Cool Down:

Exercise Dosage Progressions Modification
Walk until HR controlled
as needed 1-5 minutes
30 sec both sides
30 sec both sides
30 sec both sides
elevate back foot
prone, standing
1 min both arms
x 15
30 sec both legs
slant board

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