Workout Routine For
Women Cops

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Watch: 5 Min. Workout That Will Get You into Shape Fast

Workout Routine For Women Police Recruits


When it comes to getting physically fit for the law enforcement fitness test, men and women have different ways in which they accomplish this goal. For men, it usually comes with the thought of weight training and bulking up; women are more interested in building stamina and losing weight.

However, weight training is just as beneficial for women as it is for men. Contrary to popular belief, women should not  only do cardio or workout with light weights when training for the law enforcement PFT test. In this effective workout routine that I’m about to share with you, women are free to pick the heaviest weight they can handle.

These exercise routines that I’m going to reveal will build lean muscle (not bulk), improve your conditioning, as well as remove unwanted fat. The combination of strength training and cardiovascular improvement is ultimately what you need in a training program to successfully pass any police fitness test. That’s why I encourage males and females alike to avoid doing one-size-fits-all workout program that you’ll find in most fitness magazines and on the internet. Instead follow a Law Enforcement Specific Workout Program especially designed for the physical fitness test.

You don’t need to do a long cardio session everyday to build an insanely fit body.

Workout Routine #1- Super Set Training

As a personal trainer, I only suggest super set training to law enforcement candidates. Why? Because the pace of the workout will not only improve your cardio, but it will build rock hard muscles as well. The super set workout technique has been used by world class athletes to build muscle and burn fat for years. Super sets, if you study up on it, have been proven to provide great results in women when done the right way.

The following super-set workout plan is a great one for women who are training for the police officer physical fitness test, police academy, or any other law enforcement branch PFT test (FBI, DEA, ATF, Secret Service, border patrol) . Make sure you do each set back-to-back (example: 1A & 1B) without any rest in between each set and then take a 30 second rest. Repeat for 3 more cycle.

1A) Dumbbell Squat- 8 reps
1B) Dumbbell Incline Chest Press- 8 reps

2A) Dumbbell Split Squat- 8 reps
2B) Dumbbell Flat Bench Press- 8 reps

3A) Pull ups- 5 reps
3B) Push ups- 8 reps

All of these exercises should be done with medium to heavy weight. The great thing about super-set workouts is they are fast and fun to do. They are a great way to build lean muscle fast for maximum fat loss.

Workout Routine #2- Interval Training

Another highly effective training technique that will get you into shape at warp speed is interval training. In fact, interval training is the foundation of my Fit For Duty Workout Program. In it, I pull the curtain off and show law enforcement applicants how to use high intensity interval training to quickly get into the best shape of their life.

Interval training is a great way for women to build stamina and target belly fat. This is one of the best workout routines for women because they will shape you up, define your legs, as well as carve out a nice looking flat stomach. Intervals are easier when done on a treadmill because you are able to monitor your time and speed. For example, running at a moderately fast pace for 45 seconds then slowing down to a jog or walk for 90 seconds is an interval. For a good interval session, each workout must have 6 intervals. This is the minimum requirement for a good  cardio session.

Super-sets and intervals each take about 20 minutes to complete. If you decide to do them back to back then you are looking at a 45 minute workout. Combining these two workouts is so powerful that you only need to do them 3 days a week to get amazing results. If you are in a hurry you can also do super-sets one day and intervals on another for a total of six days at 20 minutes per workout.