Day 1 Movement Preparation Workout 1.0 mile run Forward Plank 1:00-1:30 hold Side Plank 1:00 hold each side Frog Squat 1:00 hold 1.0 mile run Set of 4 rounds Hand release Push-ups 10-15 reps Pull-ups 8-10 reps Crunches 20-30 reps Rest 2:00 1.0 mile run Post-workout regeneration Day 2 Movement...

Day 1 Movement Preparation Workout Set of 4 rounds Pull-ups 3-5 reps Air Squats 10 reps Skaters 10 reps Farmers Carry 50 yds. Crunches 10 reps 2.0 mile run Post-workout regeneration Day 2 Movement Preparation Workout Set of 10 rounds Push-ups 10 reps Squat Thrusts 10 reps Sit-ups 10 reps...

Day 1 Movement Preparation Workout 3.0 mile run Set of 8 rounds Push-ups 25 reps Squat Thrusts 25 reps Sit-ups 25 reps Mountain Climbers 25 reps 100 yd. run Post-workout regeneration Day 2 Movement Preparation Workout Set of 5 rounds Air Squats 25 reps Burpees 25 reps Rest 2:00 Crunches...

Foam Roller GPS or pedometer to measure running Band for stretching Running shoes Pull up band Hand Gripper 25 pound dumbbells or kettle bells for farmer’s carry (one side each)

Calf Calf (Roller) Glute Groin Groin (Roller) Hamstring Hamstring (Roller) Hip External Rotator Hip Flexor IT Band IT Band (Roller) Lats Middle and Upper Back Middle Back Post-Workout Card Quadriceps Quadriceps (Roller) Quadruped Thoracic Spine Rotator Cuff Triceps Calf Starting Position: Lying on your back with the resistance band wrapped...

Ankles-Hips-Shoulders Starting Position: Left knee bent at 90 degrees, with foot flat on the ground. Right knee is on the ground with foot flexed and arms down at your side. Lean forward slightly and raise hands to back of head, with palms facing forward. Twist to the left, pause, twist...

Nutrition The 10 week program is intense. It requires that you eat properly in order to perform well. The goal is that you experience success with good eating habits and adopt them into your lifestyle to fit our concept of “lifetime Fitness”. Height and weight differences affect caloric intake. Ensure...

Sheriff Human Resources screens all applications and supplemental information to identify qualified candidates. After screening, the more qualified candidates will be referred to the next step in the recruitment process. Application: Interested applicants will submit their applications online. Written Exam: (Pass/Fail): Applicants who meet the minimum qualifications will be invited...

Day 1 Movement Preparation Workout 1.5 mile run Set of 3 rounds Pull-ups 8-10 reps Crunches 30 reps Burpees 25 reps Rest 2:00 Set of 5 rounds Front Plank :30-1:00 hold Side Plank :30-1:00 hold Elbows to knees 10-12 reps Rest 2:00 Crunches 2X50 reps 1.5 mile run Post-workout regeneration...

Daily Workouts Access the daily workouts by selecting the Week and day. Workout Structure Most days will consist of a warm-up (movement preparation exercises); a whole-body activity (running, cycling, functional fitness to include calisthenics, weight training or a combination/interval training); and post workout regeneration. Recording Notes/Energy Level An important part...