Palm Beach Gardens Fire Rescue Health & Wellness

October 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.

Warmup:

Exercise Dosage Progressions Modification
Cardio of Choice
5 Minutes of Low to Moderate Intensity
x6
limit range of motion
x15 each
bring hands closer together on PVC
perform one arm at a time, open hand distance on PVC
x15
add small hand weight, progress range of motion
limit range of motion

HIIT Workout:

Exercise Dosage Progressions Modification
50 sec per station- 10 sec to change - two rounds - WEAR WEIGHT VEST ENTIRE TIME
increase weight as tolerated
instead of charged hose or firesled, drag sled #70+ attached to a rope/strap
50 sec per station- 10 sec to change - two rounds - WEAR WEIGHT VEST ENTIRE TIME
use extension ladder
N/A - perform with at least a 16ft, #40 ladder
50 sec per station- 10 sec to change - two rounds - WEAR WEIGHT VEST ENTIRE TIME
increase weight as tolerated, take stairs 2 at a time
use stair master, stair case, or repeated step ups
50 sec per station- 10 sec to change - two rounds - WEAR WEIGHT VEST ENTIRE TIME
50 sec per station- 10 sec to change - two rounds - WEAR WEIGHT VEST ENTIRE TIME
Do as many sets as possible
push - vertically w/ straight bar, pull - w/ cables/resistance bands
50 sec per station- 10 sec to change - two rounds - WEAR WEIGHT VEST ENTIRE TIME
Increase speed
minimum #195 dummy/sled

Cool Down

Exercise Dosage Progressions Modification
Walk until HR controlled
as needed 1-5 minutes
5 Minutes

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