Police Fitness Test – Workout Routines for Women Applicants

Police Fitness Test – Workout Routines for Women Applicants

Try these daily workouts using only bodyweight calisthenics, no equipment required! Monday: 100 Jumping Jacks 50 Crunches 20 Tricep Dips 15 Squats 20 Lunges (each leg) 70 Russian Twists 20 Standing Calf Raises 5 Push-Ups 30 Second Plank 10 Lunge Split Jumps Tuesday: 80 Jumping Jacks 50 Vertical Leg Crunches 20 Sit-Ups 15 Tricep Dips 20 Squats 10 Side Lunges (each leg) 15 Leg Lifts (each leg) 50 Bicycles 15 Wall Push-Ups 40 Russian Twists Wednesday: 90 Jumping Jacks 20 Tricep Dips 10 Sit-Ups…

Try these daily workouts using only bodyweight calisthenics, no equipment required! Monday: 100 Jumping Jacks 50 Crunches 20 Tricep Dips 15 Squats 20 Lunges (each leg) 70 Russian Twists 20 Standing Calf Raises 5 Push-Ups 30 Second Plank 10 Lunge Split Jumps Tuesday: 80 Jumping Jacks 50 Vertical Leg Crunches 20 Sit-Ups 15 Tricep Dips 20 Squats 10 Side Lunges (each leg) 15 Leg Lifts (each leg) 50 Bicycles 15 Wall Push-Ups 40 Russian Twists Wednesday: 90 Jumping Jacks 20 Tricep Dips 10 Sit-Ups…

Vertical Leg Crunch

Vertical Leg Crunch

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a9704116a46d9c9c966e305ec83b6588.jpg 1,200×1,835 pixels

a9704116a46d9c9c966e305ec83b6588.jpg 1,200×1,835 pixels

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Did this circuit 3x and I was dripping sweat!!! - changed it up just a tiny bit (i.e. 20 squats, some wide legs/some regular, :30 superman, arms out for high knees, diff. stuff for vertical leg crunches, high/lo plank) Check out Dieting Digest

Did this circuit 3x and I was dripping sweat!!! - changed it up just a tiny bit (i.e. 20 squats, some wide legs/some regular, :30 superman, arms out for high knees, diff. stuff for vertical leg crunches, high/lo plank) Check out Dieting Digest

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Inner thighs workout- great idea for all you fellow dancers :)

Inner thighs workout- great idea for all you fellow dancers :)

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Vertical leg crunches

Vertical leg crunches

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These types of exercises, + lower back exercises (build whole core) AND healthy, quality eating is how you reveal the ab area!

These types of exercises, + lower back exercises (build whole core) AND healthy, quality eating is how you reveal the ab area!

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6 types of crunches - work your abs in different ways.

6 types of crunches - work your abs in different ways.

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Vertical leg crunch. Targets your rectus abdominis. Your internal and external obliques act as synergists.

Vertical leg crunch. Targets your rectus abdominis. Your internal and external obliques act as synergists.

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