#41
Police Fitness Test Preparation

Law enforcement fitness tests are fairly similar to military fitness tests; however, many police tests include sprints, jumps, and agility. Here is a workout that mixes goal mile pace running, upper body workouts, and sprints with leg PT.

Warm up with 5-10 minutes biking or running

Light stretch

Repeat 4 times

Run 400 meters at goal mile pace

Sit-Ups – 1 minute

Vertical Jumps – 5

Pull-Ups – max reps

Lunges – 10 per leg

Lightweight Shoulder Workout

Repeat 3 times

Sprint 300 meters

Push-Ups – 1 minute

Walk/jog 300 meters, slow

1 mile cooldown run or 10 minute bike

#42
Full Body: Pull and Leg Day

5 minutes warm-up stretch

Back/Legs

Repeat 3 times

5 minutes run or bike, fast

Squats – 30

Pull-Ups – max reps

Bicep Curls – 10

Pull-Downs – 10

Reverse Pull-Downs – 10

Repeat 3 times

5 minutes bike

Squats – 5-10 (weighted)

Lunges – 10 (weighted)

Sit-Ups – 1 minute

Vertical Jumps – 5

Cooldown run 1 mile or 10 minutes bike/elliptical

#43
Full Body Circuit with Spartan Run/PT Exercises

5 minutes warm-up stretch

Repeat 5 times

Jumping Jacks – 10

Push-Ups – 10

Squats – 10

Spartan Run/Full Body

Run 1 mile, fast

Vertical Jumps – 5

Push-Ups – 50

Crunches – 50 OR 1 minute Plank Pose

Run 1 mile

Push-Ups – 50

Crunches – 50 OR 1 minute Plank Pose

Vertical Jumps – 5

Run ½ mile, fast

Push-Ups – 50

Crunches – 50 OR 1 minute Plank Pose

Run ¼ mile sprint

Push-Ups – 50

Crunches – 50 OR 1 minute Plank Pose

Reverse Push-Ups – 20

Birds – 20

Arm Haulers – 20

Run 300-meter sprint, twice

#44
FBI SWAT Selection Test (Full Body Challenge)

Practicing various fitness tests teaches you to think of testing as “just another workout” and helps relieve much of the anxiety that can occur.

Warm up with 10 minutes jog; stretch as needed

Initial Test Day

Weighted Pull-Ups – max reps; perform wearing weight vest/body armor

40-yard assault dash – perform wearing full gear, starting from prone position

½-mile Tactical Course

800-meter run with three job-related tasks at the 220 yard, 440 yard, and 660 yard marks:

220 yard mark: Cone running weave (40 yards long); 9 cones spaced 5 yards apart

440 yard mark: 175-pound victim drag (10-yard drag)

660 yard mark: Cone running weave, dropping to the prone position at each cone

Cooldown run 1 mile and 10 minutes bike/elliptical

#45
Running and Full Body Calisthenics

5 minutes warm-up stretch

Repeat 5 times

Jumping Jacks – 10

Squats – 10

Run up/down a flight of stairs 3 times

300-meter run (at 50-75% of full sprint)

Pull-Ups – max reps

Repeat 3 times

Run ½ mile, repeating at goal pace (if your goal is to run 2 miles in 14 minutes, ½ mile should be run at 3:30)

300-meter sprint

Pull-Ups – max reps

Repeat 4 times

40-yard sprint

Squats – 25

Lunges – 10 per leg

Sit-Ups – 25 (at 30-second pace)

#46
Run, Lift, PT with Stairs

This is a mix of weights, calisthenics and hard running up/down stairs wearing a weighted vest for cardio.

5 minutes warm-up stretch

Repeat 10 times

Jumping Jacks – 10

Push-Ups – 10

Run 2 miles

Repeat 4 times

Bench Press – 10

Pull-Ups – max reps

Push-Ups – 25

Pull-Downs – 10

Reverse Pull-Downs – 10

Wide Grip Pull-Downs – 10

Push-Downs – 10

Biceps – 10

Dips – 10-20

Military – 20

Run up five flights of stairs with 25-pound backpack/weighted vest

Cooldown/stretch

#47
Run and Leg Day:
Rest with Core

Repeat 10 times

Jumping Jacks – 10

Squats – 10

Repeat 3 times

Squats – 25 (weighted)

Crunches OR Sit-Ups – 30

Bicep Curls – 10

Plank Pose – 1 minute

Lunges – 10 per leg

Reverse Crunches – 30

Hammer Curls – 10

Side Plank Pose – 30 seconds each side

Half Squats – 20 (go all the way down but halfway up)

Side Crunches – 30

Run or bike 3 minutes, fast

Stretch

Stair Climbs: Run 5 flights of steps with a 25-pound weighted vest plus two 5-8 pound dumbbells.

Repeat 8 times

Run 400 meters in 90 seconds

Walk 200 meters in between each run

#48
Run and Leg PT with Sprints, Jogs, and Goal Pace Running

Warm up with 1 mile jog; stretch as needed

Repeat 2 times

Sprint 400 meters

Squats – 40

Jog 400 meters

Squats – 40

Sprint 400 meters

Lunges – 20 per leg

Run 400 meters at goal pace

Lunges – 20 per leg

Swim (optional)

Repeat 5 times

25 meters freestyle

25 meters hypoxic freestyle

Cooldown with 300 meters, any stroke

OR

Bike Tabata Intervals

Repeat 3 times

5 minutes intervals: bike 20 seconds fast, 10 seconds easy

Rest 2 minutes with biking, easy

#49
Pull/Leg Day with Easy Cardio

Repeat 10 times

Jumping Jacks – 10

Squats – 20

Upper Body Pull

Repeat 3 times

Pull-Ups – max reps (weighted)

Pull-Downs – 10

Dumbbell Rows – 10 per arm (heavy)

Dead Lifts (body weight) – 5-10

MJDB#2 – 10 (heavy weight)

Cardio of choice – 20 minutes running, swimming or biking

#50
The Lower Back Plan

This is a great cooldown stretch and core workout as it only takes about 10-15 minutes. You can add this to the end of your workout or the end of your day, and do either the core exercises, just the stretches, or both.

Dynamic Warm-up and Key Stretches

Butt Kickers – 1 minute

Frankenstein Walks – 1 minute

Bounding in Place – 1 minute

Side Steps – 1 minute each direction

Leg Swings – 1 minute calf/shin

Warm-up

Burpees – 1 minute

Arm Shoulder Stretch – 1 minute

Chest Stretch – 1 minute

Thigh Stretch – 1 minute

Hamstring Stretch – 1 minute

Foam Roller

Back Roll – 1 minute

ITB Roll – 1 minute

Shin Roll – 1 minute

Exercise Routine

Crunches – 20 (advanced or keep feet on floor)

Reverse Crunches – 20

Double Crunches 10-20

Left Crunches – 20

Right Crunches – 20

Plank Pose – build up to 1 minute

Push-Ups – 10-20

Swimmers – 30-60 seconds

Hip Rollers – 10 each side

Arm Haulers – 20

Reverse Push-Ups – 20

Birds – 20

Dirty Dogs – 20 per side