Complement your Lifestyle…
Being a police officer can be intense, demanding and exciting. They make it easier for us to sleep at night as by keeping our neighborhoods, cities and streets safe. That said, the job requirements for officers and workers in law enforcement may also involve a lot of patrolling in cars and desk work, which equates to a lot of sitting—just like the rest of us. Combined with long shifts, being in the necessary physical condition to perform on the job can be more difficult than you might think. And when the circumstances call for a chase, take down or pursuit, having endurance, power and strength can make all the difference.
To help take some of the guesswork out of what you (or anyone else with a physically demanding job) can or should do in the gym, we have designed a time efficient workout that you can add to your typical routine two or three times a week. It is a balance of power, strength and endurance training that is ideal for anyone in a physically demanding career.
The following workout can be done as a circuit (do the circuit up to a total of 3 times depending on your fitness level, with two minutes of rest between each circuit). or as a traditional straight set strength training work out by doing 3 sets of each exercise with a 90 second rest between each set before moving on to the next exercise. Try mixing it up every couple of weeks for the best results:
Stairs Machine: 10 minutes – Sustained level at a moderate intensity.
Cable Chest Fly: 8 – 10 Reps.
Clockwise or Counterclockwise Alternating Lunge Spin: 8 to 12 reps (alternate directions after each set).
Vertical Leg Crunch: 30 – 60 seconds.
Squat to Curl to Overhead Press: 10 – 15 reps.
Treadmill: 10 minutes – Sustained moderate pace.
Standing Cable Row: 8 – 10 reps.
X-plosive Push-Ups: 30 – 60 seconds.
Side to Prone to Side Plank: 30 – 120 seconds.
Tuck Jumps: 30 – 60 seconds.
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