Palm Beach Gardens Fire Rescue Health & Wellness

October 2022 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
x10
NA
x 10
NA
hold on for balance
5s hold x 10
toes to wall
further from wall
5s hold x 10
top elbow extended
top elbow bent
1 min
UE/LE tap
NA

BUDDY HIIT - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
1 min each x 4 cycles
squat depth, speed
mini squat
1 min each x 4 cycles
hold a split squat stance
1 min each x 4 cycles
1 weight OH, 1 farmer carry
shoulder rack position
1 min each x 4 cycles
use DB
1 min each x 4 cycles
1 weight OH, 1 farmer carry
shoulder rack position

Cool Down

Exercise Dosage Progressions Modifications
Walk to lower HR
5 min PRN
x 20
1m BLE
add OH lateral reach
prone
1m BUE
elbows extended
1m BUE
increse height on wall
lower arm on wall, supine
1m BLE
pigeon
sitting

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