A COPS THOUGHTS

As cops it is our duty to ensure we keep in the best shape we can so we can perform our duties. I have been on the job just under 28 years and I make sure to keep a level of fitness that allows me to perform my duties to the best of my abilites. Now saying that I know in reality I am nearing 50 years old and as such the body has slowed down and gotten bigger in places it should not be….so i have decided to up the anti and get my body and mind in shape bigger better than before you know the old 6 million man saying…yea right.

Over the years I have been big into running and weights but due to injuries I have found my workouts poor. So it is time to try something new and I thought I would bring you along for the ride. Last week an officer from my detachment introduced me to the INSANITY WORKOUTS. It is a series of dvds with a 60 day workout plan. I tried the insanity cardo workout at work one night during a lunch break and i can tell you i have never had a more intense workout.

Today I started day one of the 60 day workout. I started with my fitness test…..below you will find my results. Well this should be a fun ride so hope on board and enjoy it with me and see how it goes. I have copied a link to fitness destinations where the author explains in much better detail what this is all about….

Taken from fitnessdestinations.com:
The purpose of the Fit Test is for you to determine your present level of fitness, and to give you a “benchmark” that you can use to gauge your progress as you go through the program. The Fit Test is done at the beginning of Insanity, and then again every 2 weeks.

This Fit Test isn’t a few stretches and a strength test as many similar tests are – quite to the contrary! Including the warm up and cool down, the Insanity Fit Test is a 25-minute workout that will leave you drenched in sweat, and wondering what you have gotten yourself into!

There are a total of 8 exercises that you do, each for 1 full minute. No equipment is required for the Fit Test, or for any Insanity workout – the entire program is all body weight exercises.

In the Fit Test, you are supposed to give a 100% effort each time you do it so that you can accurately gauge the progress that you have made by doing the Insanity workouts. The exercises are:

Switch Kicks – standing up straight and alternately kicking each leg out in front as high as you can.
Squat Jacks – jumping jacks, only in Squat Jacks you go down into a full squat at the end of every repetition.
Power Knees – standing up straight with your hands interlaced overhead, and then bringing 1 knee up at an angle across your body as many times as you can.
Power Jumps – down into a full squat and then leaping up into the air as far as you can.
Globe Jumps – one hop back, one hop to the right, one hop forward, and one hop to the left equals 1 repetition.
Suicide Jumps – from a standing position down into a plank position, then back to standing and then leap straight into the air.
Push Up Jacks – regular push ups, only you spread your feet wide apart and then bring them back together on every single repetition
Low Plank Obliques – from a plank position, keep your upper body totally still while alternatively bringing each knee up as close to your shoulders as possible.