When you training for the corrections officer physical fitness test (also known as the physical abilities test), you must think in terms of body weight exercises instead of heavy weight training routines. The corrections officer fitness test consist of only three or four type of test that is designed to measure your physical readiness for the job.
There maybe other exercises but normally the test consist of pushups, sit-ups and running. The way you prepare for these exercises is implementing body weight exercises and interval training.
The sample body weight circuit below that I designed for the corrections officer fitness test don’t require any equipment. However if you want to add weights you can do so, but it is not necessary as you will get a great fat burning workout.
The bodyweight workout below should be done three times a week (e.i. M,W,F) followed by a 20 minute interval run on the treadmill or track. I walk you through the workout step-by-step in my Fit For Duty workout Program for law enforcement applicants.
Corrections Officer/Prison Guard Fitness Test Workout Routine
Here’s how you do a bodyweight circuit to get ready for your test. Remember if you want a more in-dept workout loaded with exercise pictures, meal plans, and graph visit Fit For Duty Workouts…
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes
For example, this is a great circuit that doesn’t need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Good luck on your test, and of course, always check with your doctor before beginning any exercise program. For more information, visit Fit For Duty Workouts.
