Palm Beach Gardens Fire Rescue
Health & Wellness

September 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
Cardio of Choice
5 Minutes of Low to Moderate Intensity
x 10 both arms
2 x 15 sec both arms
x 20 both legs
x 15
x 15

Main Workout:

Exercise Dosage
UE push - Bench
3 sets x 15 reps
UE pull - Reverse cable fly
3 sets x 15 reps
LE push - Lateral lunge
3 sets x 15 reps
LE pull - Nordic HS curl
3 sets x 15 reps
Core - plank with UE/LE tap
3 sets x 15 reps

Cool Down

Exercise Dosage
Walk until HR controlled
as needed 1-5 minutes
30 sec both sides
30 sec both sides
30 sec both sides
1 minute
x 15
30 sec both legs

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