Palm Beach Gardens Fire Rescue Health & Wellness

September 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
5 Minutes of Low to Moderate Intensity
x 10 BUE
slant board
2 x 15 sec BUE
PVC IR behind back
x 20 both legs
x 15
x 15
add resistance band
sitting, foot on ball assist

Main Workout:

Exercise Dosage Progressions Modification
45 sec work / 15 sec rest cycle through three times
add weight vest to circuit
45 sec work / 15 sec rest cycle through three times
OH press
45 sec work / 15 sec rest cycle through three times
DB
45 sec work / 15 sec rest cycle through three times
bell up, walking lunge
bell down, DB
45 sec work / 15 sec rest cycle through three times
soft plyo box, jump up
step down
45 sec work / 15 sec rest cycle through three times
squat hold
standing
45 sec work / 15 sec rest cycle through three times
isometirc hold over CL shoulder
45 sec work / 15 sec rest cycle through three times
lateral jump over
w/o BOSU

Cool Down

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

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