Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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 | 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 |
| 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 |
|
| 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.
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.