Palm Beach Gardens Fire Rescue
Health & Wellness

October 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.

Warm Up

Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
x 6
you can limit range of motion
X 15 each
Bring hands closer together on PVC
perform one arm at a time,
open hand distance on PVC
x 15
Add small hand weight, progress range of motion
limit range of motion

Main Workout

Exercise Dosage Progressions Modification
Increase weight or distance walked
cable machine, resistance bands, drag tire/sled
add isometric hold at top
perform one arm at a time
3 sets x 12 reps
add straight bar, UL OH press, UL/BL weight, lunge to dynamic surface
use PVC in one arm for balance
increase distance, multidirectional,
from feet instead of knees, add isometric hold
short ranges, on wal
increase speed, ball weight
Squat to box
hold weight on one side of body
increase weight or distance walked
cable machine, resistance bands, drag tire/sled

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
30 sec x 2 each BLE
add overhead arm stretch
PVC for balance, prone HF or sitting HS stretch
5 sec x 10 BUE
place top hand on chest with elbow bent instead of extended
30 sec x 2 BLE
1/2 kneeling or on slant board

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