Palm Beach Gardens Fire Rescue Health & Wellness

June 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 Progression Modification
Cardio of Choice
5 Minutes of Low to Moderate Intensity
5 seconds in each position, repeat 5 times for both legs
add overhead reach
5 seconds in each position, repeat 5 times for both legs
drop to forearms
supine FABER

HIIT Workout:

Exercise Dosage Progression Modification
45 seconds work / 15 seconds rest cycle through 3 times
snatch
DB/KB
45 seconds work / 15 seconds rest cycle through 3 times
increase distance of toss
body still, move arms only
45 seconds work / 15 seconds rest cycle through 3 times
squat, split stance, single leg
45 seconds work / 15 seconds rest cycle through 3 times
add weight vest to circuit
bear crawl hold
45 seconds work / 15 seconds rest cycle through 3 times
no box, tuck jump
no jump

Cool Down

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

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