Palm Beach Gardens Fire Rescue
Health & Wellness

September 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
x 10 BLE
w/o dowel
w/ dowel
x 20 BLE
add resistance band
LE only
x 10 each
w/ light weight
no weight
x 20 B
iso hold all 20 reps
no iso hold
x 20 B
UE for balance

Main Workout

Exercise Dosage Progressions Modification
x 30 (swap arms/cycle)
x 20
pass off instead of toss
elevated start position
x 20 BUE
pass weight
high five only
x 10 BLE
pass weight OH
press weight on ground

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
x 20 BLE
lean against wall for balance
30s x 2 BLE
lizard to pigeon
30s x 2 BUE
cross back leg behind
feet neutral
x 20 B
top arm extended
top arm bent
30s x 2
bend forward at waist
use PVC pipe
as needed

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