No rests. 10 1/2 Burpees 10 push-ups 25 crunches (V-sit style) 20 jump squats 40-second planks (each time do a different one) After planking: 1st round: bicep curls 2nd round: shoulder presses 3rd round: tricep kickbacks 4th round: overhead tricep extensions (using both hands of DB) (You’ll do more than 4 rounds in 20 minutes—->so … More WOD: AMRAP for 20 minutes!
A few things you can do: #1 “Doorknobs” : With weight ranging from 1-5 lbs (5 lbs is usually plenty)—->rest forearms on bench or like I do: Sit up with knees bent & rest the meaty part of your forearms palms down over knees. Dumb bell in each hand—>turn like your turning a doorknob. Incorporate … More Hold A Rifle Forever
UPDATE: I love police fitness & do want that. It fits well in with….me. However, I need to move home. I’m still taking steps back from some things. I don’t know what I want. Police fitness or something else. Dance again? I love that. A fractured c-spine took me out. I had no right arm … More Relapse
The goal of this program: Get through it 🙂 without a break—>so every sequence just follows. No breaks. That’s how you get abs 🙂 25 crunches (you know how to do crunches but to increase difficulty, perhaps try to get your legs off the ground?) 20 bicycles 30 sec plank (raised or forearm, your choice!) … More Intermediate-Level ~*AB*~ Program
#1 I respect law enforcement. It’s a tough job. The toughest. I wouldn’t want to do it! They’re brave. They’re heroes. #2 I look over the new calluses on my hands & my bashed in toenails (yeah, wearing shoes more often would help things)… and think: It’s challenging. As a gymnast, I like that. The … More Why I Love Police Fitness
If you’re eating a wide variety of food (I can’t lol—>due to food allergies) and suffer an anaphylactic reaction, you’re pretty much screwed in Canada. The medical system AND what we pay for is limited (& of poor-quality)… So you’re pretty much on your own figuring out the source(s) of your anaphylaxis. IF you get … More Super Quick Blog on Food Allergies