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.

Warmup:

Exercise Dosage Progressions Modification
Cardio of choice - must change daily
5 min, low to mod intensity
2 x 10
band assist at feet
30 sec both legs
on soft plyo box, BOSU flat up/dome up, multidirectional reach
firm ground, PVC assist w/ 1 arm
1 min
add weight, add band around knees
multiple reps of < 1 min hold
2 x 10
on knees or at wall
x 10 both legs
standing hip ext/add
x 20
remove dowel, single leg
dowel

HIIT Workout

Exercise Dosage Progressions Modification
45 sec work / 15 sec rest cycle through three times
hold deep squat
athletic stsance instead of squat
45 sec work / 15 sec rest cycle through three times
feet on ground
Lateral plank walk
45 sec work / 15 sec rest cycle through three times
carry DB in hands, resistance band UE/LE
lateral UE/LE taps only
45 sec work / 15 sec rest cycle through three times
soft plyo box, box jump, add weight
firm box, lower height
Hanging leg raise
45 sec work / 15 sec rest cycle through three times
toes to bar
knees to chest, toes over foam roll

Cool Down

Exercise Dosage Progressions Modifications
Walk until HR controlled
as needed 1 - 5 min
5 Minute PRN
5 min
5 min
2 x 30 sec B
B. Upper trap stretch
30 sec B
C. Levator stretch
30 sec B
D. Cervical and scapular retraction
3 sec hold, 2 x 10
E. 4 finger flexion/rotation
2 x 15

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