Police Inspired Workout Plan

Gym & Fitness at Home

Workout Plan, Weights and Cardio

By Adam M. Stein


Maintaining good health is the cornerstone of a happier and longer life. It doesn’t matter what age you are, it’s never too late to start.

I do not claim to be an expert but I have been an athlete my entire life and currently a State Police Officer. Maintaining good health and fitness in my life is non-negotiable because it can often determine whether or not I go home at the end of the night.  

For most people maintaining good health and fitness does not carry these terms. But one must understand that the body is a machine and needs to be maintained and nourished for peak performance. If one chooses not to maintain his or her body, negative consequences later in life can follow. 

I write this not to scare anybody but to motivate. The benefits of taking the time out of your busy life and committing time to exercise far outweighs the negatives of doing nothing and maintaining a stationary lifestyle. Exercise builds muscle, strengthens bones, ligaments and tendons. Exercise Increases overall coordination, agility and timing. In addition, exercise can help with confidence, energy levels and overall mood. The bottom line is, exercise produces a longer and better quality of life. 

The overall goal should be as follows. 

  1. Set practical goals
  2. Progress slowly 
  3. Get sufficient sleep
  4. Eat a quality diet, that’s well balanced 
  5. A combination of cardio and weight resistance training
  6. Set aside at least 1 hour, 3 times a week.  


Like mentioned above, Weight Training and maintaining muscle is a must for a well put together physique and achieving peak fitness results. You should know that as early as our late twenties, muscle tissue gradually begins to disappear as a natural part of the aging process.  When you loose muscle, the number of calories you require on a daily basis decreases and it becomes much easier to gain weight. Vice versa, as you gain more muscle mass, your body requires less energy to burn calories and fat. 

Listed below are some solid core body resistance and free weight training options. Understand these exercises are not the end all be all to fitness but they will set you on the right path and build a base for the foundation of your weight training and fitness future.  

Please keep in mind that when it comes to free weights, you have to be the judge on how much weight you can or cannot handle. You must not let your ego get ahead of you. I recommend you start with weight that’s heavy enough to feel good resistance but not too heavy that it becomes non controllable. You will see that as you gain strength and muscle, you will be able to increase your level of weight resistance. 

FLOOR CRUNCHES (Abdominal Exercise)

Start off by lying flat on your back, knees bent, feet on the floor. Hold your hands flat behind your head. I do not suggest you interlock your fingers. The reason for this is that this method can cause unnecessary neck strain and injury. At this point, roll your upper torso forward as your knees come up to your elbows. At the top of your crunch slowly return to a lying position and repeat. 

Start with 3 sets of 10 and work your way up to 5 sets of 10 repetitions

PUSH UP (Chest Exercise)

Get into the push up position, extending your hands out about shoulder width. Make sure to keep your back and body in a straight line, keeping your eyes forward.  At this point, push up until your arms are fully extended. Slowly lower yourself until your torso almost touches the floor and then push up again. Exhale as you push up, inhale on the way down. 

Start with 3 sets of 10 and work your way up to 5 sets of 10 repetitions


Set Incline bench between 45 and 60 degrees. Lie back on the bench and take an overhand grip on the barbell, with your hands a little more than shoulder width apart. Slowly bring then bar down to your chest inhaling. As you slowly bring the bar back up over your head, exhale.

Start with light warm up with just the bar or light weight. Then do 3 sets of 10 repetitions.


Set Incline bench between 45 and 60 degrees. Lie back on the bench, with dumbbells in each hand. Bring the weights directly overhead, arms fully extended, palms facing each other. From this starting position, lower the dumbbells out to your sides, with your arms stretching wide. As you bring the weights back up, follow the natural arc back to the top. You should finish overhead with the dumbbells touching. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions. 

SEATED LATERAL RAISE (Shoulder Exercise)

Sit at the edge of a flat bench, with dumbbells in each hand. Leaning forward in a 45 degree angle, touch dumbbells under your knees. With your elbows slightly bent, raise the dumbbells with decent speed to shoulder level, outward. Slowly return the dumbbells to the starting position, making contact with the dumbbells beneath you.

Start with 1 set of 10, work up to 3 sets of 10 repetitions. 

PUNCHING DUMBBELLS (Shoulder Exercise)

Get a light 5 pound up to 15 pound dumbbell in each hand, stand in a comfortable position with one knee slightly forward and both knees slightly bent. At this stage, punch one arm straight out and bring it back, then punch the other arm out and bring it back. Your hands should twist at the end of the punch. The dumbbells should go vertical to horizontal. 

Start with 1 set of 20, work up to 2 sets of 20 repetitions.  


Sit on an incline bench, holding a dumbbell in each hand with an underhanded grip. With your chest up and back flat against the bench, curl both the dumbbells (one at a time, or both at the same time) to your shoulders. Make sure you inhale as you bring the dumbbells up and exhale as you bring the dumbbells down. When you come down, make sure to fully extend your arms at your sides. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions. 

BARBELL CURLS (Bicep exercise)

Standing with your feet slightly apart, take hold of the barbell with palms facing forward, with hands at shoulder width. Without leaning back, lift the weight toward you, exhaling as you go. Slowly lower the bar until your arms are fully extended. You should make sure to inhale as you extend your arms down. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions. 

TRICEPS OVER HEADS (Triceps exercise)

Sit on a flat bench, with your back strait looking forward.  At this time, hold a single dumbbell vertically behind your head, making sure to have a two handed grip on the top portion of the dumbbell. While griping the dumbbell, extend the dumbbell down, as far behind your back as possible. In controlled fashion, bring the dumbbell back up behind your head, extending as far up as possible. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions. 

BENT-BAR EXTENSIONS (Triceps exercise)

Standing, take hold of a barbell with a bent bar using an overhand grip. At this point, you want your hands to be about shoulder width.  Slowly bring the bar to your chest and lower it to your thighs. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions.

LAT PULL-DOWNS (Back exercise)

On a “lat” machine (cable pull- down machine), start off with an overhanded grip, grab the ends of a wide bar. At this point, your knees should be secured under the support pads. Make sure to adjust the support pads as needed. In a control fashion, pull the bar down, full extension behind your head. Once the bar is fully past your shoulders, bring the bar back up to full extension. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions. 

DUMBBELLS ROWS (Back exercise)

Find a flat bench. At this point, stand with a dumbbell in one hand and with the other hand holding the bench top for support. Keep in mind you should have your head strait, looking forward.  At this point, lower the dumbbell so the arm is hanging strait down. While leaning your body slightly forward, raise the dumbbell up toward your chest. At this point, lower the dumbbell until fully extended. 

Start with 2 sets of 10, work up to 3 sets of 10 repetitions. 

LEG EXTENSIONS (Leg exercise)

First, find the leg extension machine. At this point, sit back on the machine, with your ankles behind the support pads. At this point, slowly push your legs up to full extension. Once at full extension, slowly return the legs down to the starting position. 

Start with 2 sets of 10, work up to 3 to 4 sets of 10 repetitions. 

LEG CURLS (Leg exercise)

First, find the leg curl machine. At this point, lie flat down, with your lower legs secured under the roller pads, facing forward. At this point, raise your legs behind the pad up to the back of your thighs. Once fully extended, slowly lower your legs down to the starting position. 

Start with 2 sets of 10, work up to 3 to 4 sets of 10 repetitions. 


While performing these exercises I suggest they be performed in “Circuit Training” fashion. This means each exercise should be done in a rotation, with minimal rest periods in-between sets and exercises. I suggest you don’t do the same or all the above mentioned exercise each day but to rather take 4 or 5 exercises and mix them up over the course of the week. 

I say this for two reasons. One, “Circuit Training’ style confuses the muscles so that they don’t adjust to your workouts and two, this type of training give you a high fat and calorie burn workout because you are continuously moving.   

Again, the program created above is not the end all be all to getting in shape and gaining muscle. This program is designed to give a person a core set of exercises so that one has a base that he or she can build upon for a future individually created workout routine.  It should also be noted that the above said program is not specifically endorsed by my individual police agency. 

In the end, I can positively say the above said exercises have worked for me in my training periods. The best thing about working out and building a fitness routine is making your routine your own.