Palm Beach Gardens Fire Rescue
Health & Wellness

June 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.

Warmup:

Exercise Dosage
Cardio of Choice
5 Minutes of Low to Moderate Intensity
5 seconds in each position, repeat 5 times for both legs
5 seconds in each position, repeat 5 times for both legs

Main Workout:

Exercise Dosage
UE Push - standing overhead straight bar press
3 sets x 8 reps
UE Pull - bent over row (KB/DB)
3 sets x 8 reps
LE Push - front squat
3 sets x 8 reps
LE Pull - Deadlift
3 sets x 8 reps
Core - cable chop (down across)
3 sets x 8 reps
Core - cable lift (up/across)
3 sets x 8 reps

Cool Down

Exercise Dosage
Walk until HR controlled
as needed 1-5 minutes
Gastroc - slant board
45 seconds x 1 BUE/LE
45 seconds x 1 BUE/LE
45 seconds x 1 BUE/LE
Pec
45 seconds x 1 BUE/LE
45 seconds x 1 BUE/LE
Hamstring stretch
45 seconds x 1 BUE/LE
45 seconds x 1 BUE/LE

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