Police circuit – advanced
Four rounds with 30 seconds' rest and weight on more exercises: heavier high pull and swing, walking lunges with dumbbells, barbell squats, pull-ups 6–10, Russian twist with a kettlebell, one-arm hangs. Time the session. The first six exercises are the police warm-up (side to side, half squat, inchworm, knee to chest, backward roll, high knees) and are done once. The rest is the police's own exercise list as a circuit: one set of each in order, rest, start over – the number of sets is the number of rounds. The police's advice: adapt to your ability and increase reps, difficulty or weight over time. Source: polisen.se, Träningsövningar för dig som vill bli polis.
Exercises
Side Lunge1 sets × 10/sidaBodyweight Squat1 sets × 10Inchworm1 sets × 6
Knee-to-Chest Stretch1 sets × 10/sida
Pilates Roll Over1 sets × 8
High Knees1 sets × 30 s · rest 30 s
Kettlebell Sumo High Pull4 sets × 12 · rest 30 s
Kettlebell Swing4 sets × 20 · rest 30 s
Walking Lunge4 sets × 12/ben · rest 30 s
Barbell Back Squat4 sets × 10 · rest 30 s
Bent-Over Barbell Row4 sets × 10 · rest 30 s
Pull-Up4 sets × 6-10 · rest 30 s
Push-Up4 sets × 20 · rest 30 s
Burpees4 sets × 15 · rest 30 s
Plank4 sets × 60 s · rest 30 s
Sit-Ups4 sets × 25 · rest 30 s
Side Plank4 sets × 45 s/sida · rest 30 s
Kettlebell Russian Twist4 sets × 20 · rest 30 s
Dead Hang4 sets × 45 s · rest 30 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
More workouts: Police
