Palm Beach Gardens Fire Rescue
Health & Wellness


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
1 min
Add UE/LE movement, plate
On knees
1m B
Add UE/LE movement
On knees
Add band at knees, weight
Decrease hold time
x 5
Bend knees
x 20
Add plate to back
On knees, at wall

Main Workout

Exercise Dosage Progressions Modification
Body more parallel to ground
Body more upright
One leg crossed, hold at top
Plank, knees to chest
One leg
Prop upper body on bench
Body more parallel to ground
Body more upright
On forearms
Arms extended, face up

Cool Down

Exercise Dosage Progressions Modifications
2x30s BLE
Perform within available range of motion, reduce as needed for mobility limitaitons, progress as able
2x30s BUE
x10 B
x10 BUE

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