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
Hold small weight, light band
W to OH motion only
x20 BUE
Keep chest off ground, weight
Shoulder ER at 0, standing
Stand between each, weight
Decrease range
x10 BLE
Progress range of motion
Static stretch only one at a time
x 20
Weight on back
Shoulder taps

Main Workout

Exercise Dosage Progressions Modification
Body more parallel to ground
Body more upright
Pike between
Plank only
Higher, faster, pulse
No jump
2x10 BLE
Add pulse, weight, or jump
Hold strap for balance
Body more parallel to ground
Body upright, bend elbows
1m x 2
Add UE/LE movement
Arms extended

Cool Down

Exercise Dosage Progressions Modifications
x20 BUE
Perform within available range of motion, reduce as needed for mobility limitations, progress as able
2x30s B
2x30s B
x20 BLE

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