Palm Beach Gardens Fire Rescue
Health & Wellness

November 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.


Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
x 15 BLE
hip 90/90, no lift
x 15 BLE
UE for balance, in standing if unable
to 1/2 kneel
x 15 BLE
x 15
add light resistance band
prone W to OH press
x 5 each
thicker band

HIIT Workout - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
x 10 BLE
KB clean instead of snatch
x 20
OH press instead of halo
x10 BUE
increase weight, add weight vest,
increase reps
plank instead of full burpee
x 20
45 degree hold
x10 BUE
only use 1 KB

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 Minute PRN
2 x 30 sec B
bent top arm
2 x 30 sec B
standing if unable to 1/2 kneel
2 x 30 sec B
2 x 30 sec
bend knees
as needed

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