Palm Beach Gardens Fire Rescue
Health & Wellness

March 2022 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.

Warm Up

Exercise Dosage Progressions Modification
Cardio of Choice - Must Change Daily
5 min, low to mod intensity
10 steps x 2 laps
x 15 B
hold squat entire time
x 20 BLE
1UE for balance
x 20 B
hand on chest

HIIT Workout

Exercise Dosage Progressions Modification
UL Battle Rope (1 arm/round)
deep squat dept, kick stand
stance, speed
athletic stance, small range
High Knees
hold weight
quick feet
60 sec Work 1 Sec Rest
20 Repeat X 2
form of choice
Squat to Med Ball OH Throw
OH press only, squat to box
weight on back
shoulder tap
Reverse lunge w/ UL OH press (1 side/round)
front foot elevated on plate
no OH press, 1 UE for balance

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
as needed 1 - 5 min
x 20 B
open book
x 20 B
Lizard OH Reach
x 20 B
rear foot elevated
30 sec x 2 BLE
rear foot elevated
Shoulder IR Stretch w/ Strap
30 sec x 2 BUE
PVC extension/IR

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