Best Ways to Pass the Law Enforcement Fitness Test

Circuit training exercise is one of the best ways to get in shape for the law enforcement physical fitness test. I don’t care if your fitness test is for  a federal agency like (FBI, DEA, ATF, Secret Service) or a local agency (city police, sheriff deputy or state trooper). It doesn’t matter what the fitness standards are because if you do circuit training workouts consistently, you’ll get into shape faster than you ever thought possible.

In fact, if you follow a professionally designed law enforcement specific circuit training system like the one outlined in  Fit For Duty Workout Program, you can get more results in 20 minutes than most people get in 90 minutes!

One of the advantages of circuit workouts is you get to ditch the long, slow, boring cardio for good. You don’t need it; it’s a waste of time. Instead, combine resistance training and interval training into a circuit and you’ll get into shape faster for the law enforcement physical fitness test.

The best way to do your circuit training is by alternating between a lower body exercise and an upper body exercise. You also need to have the most difficult exercises placed at the start of the circuit.

Finally, make sure you use non-competing exercises placed back to back. That means you don’t want to have one exercise in the circuit that fatigues a muscle group followed by another exercise that fatigues the same muscle group. I call those competing exercises.

An example would be doing a dumbbell row followed by dumbbell split squat. Both exercises rely on grip strength, so that would be a bad combination. Instead, follow the dumbbell row with a single-leg reaching lunge (no weight), single-leg squat (no weight), or barbell split squat so that your grip muscles get to rest.

So let’s take a look at a solid police specific circuit training exercise routine. The first thing you need to do is a total body warm-up. Start with a mini-circuit of prisoner squats, pushups, and reverse lunges.

Now you’re ready for the real circuit ; although I suggest doing a warm-up circuit as well. Do one round, six reps per exercise and use 50% of the weight that you’ll use in the circuit. That’s a great way to prep for the circuit. The entire warm-up should take about 5 minutes.

In the real work circuit, you’ll start with a tough lower body exercise such as squats or split squats. Next, you’ll follow that with a pushing exercise. For simplicity, a bodyweight exercise, any pushup variation, will help you move through the circuit faster. Then move to a pulling exercise, such as bodyweight rows, pull-ups, dumbbell rows, or seated rows.

The fourth exercise in the law enforcement focused circuit will be a single-leg exercise or it could be an exercise for the back of the legs such as Stability Ball Leg Curls. Finally, the fifth exercise in the circuit should be a total body ab exercise such as Mountain Climbers, Stability Ball Rollouts or Hanging Knees Raises.

Overall, that’s a tough total body circuit that uses only five exercises. If you want to add interval training to the circuit, there are two ways you can do it. First, I prefer separating the interval training and doing it after you’re finished with the circuit. However, the second way to do it is as the 6th exercise (after the abs) and then repeat the circuit again.

Either way, you’ll get into shape relatively fast as you prepare for the police officer physical fitness test with these law enforcement specific circuit training exercises. If you leave the intervals for later, you’ll be stronger on all exercises since intervals will add to the fatigue.

Circuit training is fun, fast, and effective. You won’t get as strong as you would with supersets but you’ll still be able to sculpt your body and get into shape faster than you would with a long, slow, boring cardio exercise program.

Click This Special Link For More Law Enforcement Focused Workout Tips!

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About Me

Speaking Events Best Fit:

  • LEO Academy Graduations
  • Any Public Safety Events
  • Men’s Groups
  • Church Conferences
  • Military Veteran Events
  • At Risk Youth Programs
  • Business Growth Events
  • Recruitment Conferences
  • AI Implementation Strategy
  • Online Marketing Events

With an unparalleled charisma and a captivating stage presence, EL Forestal, the founder and creator of  Hero Helper AI,  has the ability to captivate audiences and leave a lasting impact. Drawing upon his immigrant upbringing, law enforcement background and expertise in AI automation, strategic recruiting growth & business development, EL Forestal delivers powerful messages that resonate with both personal and professional aspirations. 

During his keynote address, EL Forestal will delve into the depths of motivation, sharing valuable insights and practical strategies to unlock hidden potential and drive success. He will inspire attendees to break through barriers, overcome challenges, and reach new heights in their lives.

EL’s unique perspective and experience make him the perfect keynote speaker for your event. With over 20 years of experience in law enforcement, EL has seen it all. He has a deep understanding of the challenges law enforcement professionals face daily and knows how to motivate and inspire them to overcome those obstacles.

Whether you are a law enforcement professional seeking to excel in talent acquisition or a leader looking to inspire your team, EL Forestal’s keynote speech is a must-attend event. Prepare to be energized, motivated, and empowered as EL Forestal imparts his wisdom and passion to ignite the fire within.

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