Palm Beach Gardens Fire Rescue
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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 | |
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Cardio of Choice |
5 Minutes of Low to Moderate Intensity |
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x 8 both arms |
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prone W to overhead |
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30 seconds both legs |
on soft plyo box, BOSU flat up, multidirectional reach |
firm ground, PVC assist w/ 1UE |
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x 10 both arms |
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PVC Over Head + behind back ext |
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x 20 both legs |
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x 10 both legs |
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standing hip ext/add |
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x 20 |
remove dowel, single leg |
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
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45 sec work / 15 sec rest cycle through three times |
add leg/arm movement |
arms extended, on knees |
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45 sec work / 15 sec rest cycle through three times |
add weight vest to circuit |
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45 sec work / 15 sec rest cycle through three times |
sandbag |
Dumb Bell/Kettle Bell |
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45 sec work / 15 sec rest cycle through three times |
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45 sec work / 15 sec rest cycle through three times |
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45 sec work / 15 sec rest cycle through three times |
add hip abdduction, arm reach, dip
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on knees, arms extended
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45 sec work / 15 sec rest cycle through three times |
add hip abdduction, arm reach, dip
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on knees, arms extended
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45 sec work / 15 sec rest cycle through three times |
double unders |
quick feet/high knees/skip |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
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Walk until HR controlled |
as needed 1-5 minutes |
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5 min |
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5 min |
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As always, adjust reps & weights to your fitness level.
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.