Workouts for the Police Officer Fitness Standards

Circuit training is a great workout routine for law enforcement applicants (FBI, DEA, ATF, State Trooper, Local Police officers) who are training for the physical fitness test, training academy, or simply want to get into better shape.

Circuit training workouts can be perfect for working adults who are short on time. Although this training technique is far quicker, it is just as effective. If I didn’t think this workout routine could help you prepare for your law enforcement career, I wouldn’t have bothered posting it on this blog.

The great thing about circuit training is the pace  you’ll have to maintain in order to complete the workout. That’s not hard to do if you put all your energy and focus into the workout.  The best thing about this fast pace exercise routine is it promotes both muscular development and cardiovascular improvement together. I know that probably wonn’t mean much to beginners, but if you want a career in law enforcement, you must have a good balance of muscular strength and aerobic capacity for the physical fitness standards.

Instructions For The Workout:

Complete the entire Police Specific Workout Routine within 40-minutes  or go through it twice for a longer workout.  Modify any exercises as needed and skip any moves that cause discomfort or pain.

5 minutes:    Warm up with light cardio
5 minutes:    Intense cardio exercise (running, speed-walking, etc. maintaining a hard pace.
7 minutes:  Complete one minute of each exercise below.
Lunge With Bicep Curl – In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders.  Repeat for 12 reps, then switch sides.
Bent Over Row with Tricep Kickbacks – In split stance, bend over to 45 degrees, abs in and back flat.  Bend elbows and bring weights towards the rib cage, then straighten elbows, squeezing the triceps.  Repeat for 1 minute.
Plie Squat with Tricep Extension – In wide stance, with toes out, lower into a plie squat (keeping knees behind toes), while bending arm to 90 degrees, weight directly behind the head.  Push through the heels to standing, while straightening the arm (but don’t lock elbow!)  Repeat for 12 reps and then switch arms.
Narrow-Stance Squat with Lateral Raise – In narrow stance, lower into squat (knees behind toes) while lifting the arms straight out to shoulder level, elbows slightly bent, abdominals pulled in.  Repeat for 1 minute.
Walking Lunge with Overhead Press – Hold weights over the shoulders and step forward with the right foot into a lunge.  As you bring the left foot forward, press the weights overhead.  Lower the weights and lunge with the left foot with an overhead press.  Repeat for 1 minute.
Plank With Leg Extension – In plank position (with feet on the ball – optional), slowly lift one leg while keeping hips and shoulders square, abs in.  Hold for 30 seconds, switch legs.
Push Up – In push up position (on knees or toes) bend elbows and slowly lower into push up until elbows are at 90 degrees, abs pulled in.  Push up to starting position.
5 minutes:    Intense cardio (jump roping, running, walking, etc.) maintaining a hard pace.
7 minutes:    Complete another circuit of the exercises, doing each for 1 minute, no rest between exercises
5 minutes:    Cool down and stretching
Total Workout Time:  34 minutes

Making it easier:  Perform only one circuit, or do each exercise for 30 seconds instead of 1 minute

Making it harder:  Perform three circuits and/or use heavier weights.

For a complete 26 weeks police officer specific workout routine, which includes a daily meal plan, visit our Law Enforcement Physical Fitness Help Center.