Palm Beach Gardens Fire Rescue
Health & Wellness

September 2022 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.

Warm Up

Exercise Dosage Progressions Modification
Cardio - mode must change daily
5 min - moderate intensity
1 min
soft box, bosu
dowel for balance
x 20 BLE
add resistance band
LE only
x 20
bent knees, on wall
x 20
band or assistance
1 min
knees, UE extended

Main Workout

Exercise Dosage Progressions Modification
3x15 ( 2x15 if SL)
lay supine, no hover
height, add jfull jump
step up/down
knees, no clap
rings, knees extended
add resistance band
UE extended, lateral tap only
burpee between
walk legs up instead of jump

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
x 20 BLE
1min BLE
1/2 kneeling rear foot elevated
prone, standing
30s x 2 BUE
x 20 B
top arm extended
top arm bent
30s x 2
bend forward at waist
use PVC pipe

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