Police circuit – beginner
Two rounds with a minute's rest of the police's thirteen exercises in easier variants: high pull and swing with a light kettlebell, squats and lunges without weight, negative pull-ups, knee push-ups. 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 Pull2 sets × 8 · rest 60 s
Kettlebell Swing2 sets × 10 · rest 60 s
Lunge2 sets × 8/ben · rest 60 sBodyweight Squat2 sets × 12 · rest 60 s
Bent-Over Barbell Row2 sets × 8 · rest 60 s
Negative Pull Ups2 sets × 4 · rest 60 s
Knee Push Ups2 sets × 8 · rest 60 s
Burpees2 sets × 6 · rest 60 s
Plank2 sets × 30 s · rest 60 s
Sit-Ups2 sets × 10 · rest 60 s
Side Plank2 sets × 20 s/sida · rest 60 s
Russian Twist2 sets × 12 · rest 60 s
Dead Hang2 sets × 20 s · rest 60 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
