Palm Beach Gardens Fire Rescue Health & Wellness

July 2021 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.

Warmup:

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/ 1UE
x 10 both arms
PVC Over Head + behind back ext
x 20 both legs
x 10 both legs
standing hip ext/add
x 20
remove dowel, single leg

Main Workout:

Exercise Dosage Progressions Modification
45 sec work / 15 sec rest cycle through three times
add leg/arm movement
arms extended, on knees
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit
45 sec work / 15 sec rest cycle through three times
sandbag
Dumb Bell/Kettle Bell
45 sec work / 15 sec rest cycle through three times
45 sec work / 15 sec rest cycle through three times
45 sec work / 15 sec rest cycle through three times
add hip abdduction, arm reach, dip
on knees, arms extended
45 sec work / 15 sec rest cycle through three times
add hip abdduction, arm reach, dip
on knees, arms extended
45 sec work / 15 sec rest cycle through three times
double unders
quick feet/high knees/skip

Cool Down

Exercise Dosage Progressions Modification
Walk until HR controlled
as needed 1-5 minutes
5 min
5 min

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