Palm Beach Gardens Fire Rescue
Health & Wellness

November 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.


Exercise Dosage Modification
Cardio of Choice
5 min - moderate intensity
10s hold x 10 each
Modification lift back foot after 10s hold
x 15
x 15 BLE
Modification soleus stretch
x 15, add light resistance band
Modification prone W to OH press
x 5 each, thicker band for progression
1 min, UE/LE taps for progression
Modification UE extended, on knees

Main Workout:

Exercise Dosage Modification
3 x 8
Modification do to box
3 x 8, deficit (stand on plate) for progression
Modification trap bar
3 x 8
Modification perform seated
3 x 8
4x8 (two sets/side)
Modification paloff press
4x8 (two sets/side)
Modification paloff press

Cool Down

Exercise Dosage Modification
Walk to lower HR
5 min PRN
1 Minute
30s x 2 each, BLE

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