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
Cardio of Choice
5 Minutes of Low to Moderate Intensity
x 8 both arms
30 seconds both legs
x 10 both arms
x 20 both legs
x 10 both legs
x 20

Main Workout:

Exercise Dosage
45 sec work / 15 sec rest cycle through three times
Macebell ceiling pull
45 sec work / 15 sec rest cycle through three times
Bear crawl pull across
45 sec work / 15 sec rest cycle through three times
1/2 kneel macebell striker (R 1st / L 2nd)
45 sec work / 15 sec rest cycle through three times
Unilateral farmer carry (R 1st / L 2nd)
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
45 sec work / 15 sec rest cycle through three times

Cool Down

Exercise Dosage
Walk until HR controlled
as needed 1-5 minutes
5 min
Foam roll back/shoulders
5 min

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