CBP Officer Candidate Field Operations

Academy Physical Readiness Program

Table of Contents
INTRODUCTION........................................................................................................................................................................ 5
PURPOSE...................................................................................................................................................................................... 5
GETTING STARTED ................................................................................................................................................................. 6
Step 1. Take the FGS Self-Assessment ............................................................................................................... 6
Step 2. Begin the CBP Basic Academy Preparation Program ................................................................. 6
EQUIPMENT NEEDS................................................................................................................................................................ 7
SELF ASSESSMENT & PHYSICAL TRAINING SCHEDULE ........................................................................................ 8
Weeks 1-8 ..................................................................................................................................................................... 8
Weeks 9-21 .................................................................................................................................................................. 8
SELF-ASSESSMENT AND DAILY PHYSICAL TRAINING REGIMEN ..................................................................... 9
WEEK 1 .......................................................................................................................................................................... 9
WEEK 2 ....................................................................................................................................................................... 12
WEEK 3 ....................................................................................................................................................................... 14
WEEK 4 ....................................................................................................................................................................... 16
WEEK 5 ....................................................................................................................................................................... 18
WEEK 6 ....................................................................................................................................................................... 21
WEEK 7 ....................................................................................................................................................................... 23
WEEK 8 ....................................................................................................................................................................... 25
WEEK 9 ....................................................................................................................................................................... 27
WEEK 10 .................................................................................................................................................................... 30
WEEK 11 .................................................................................................................................................................... 33
WEEK 12..................................................................................................................................................................... 36
WEEK 13 .................................................................................................................................................................... 39
WEEK 14 ................................................................................................................................................................... 42
WEEK 15 .................................................................................................................................................................... 45
WEEK 16 .................................................................................................................................................................... 48
WEEK 17 .................................................................................................................................................................... 51
WEEK 18 .................................................................................................................................................................... 54
WEEK 19 .................................................................................................................................................................... 56
WEEK 20 .................................................................................................................................................................... 58
WEEK 21 .................................................................................................................................................................... 62
Appendix A ............................................................................................................................................................................... 63
Self-Assessment Protocol.................................................................................................................................... 63
CBP Officer FGS Protocol ..................................................................................................................................... 63
220-Yard Run ................................................................................................................................................................................... 63
Push-Up Test .................................................................................................................................................................................... 64
1.5 Mile Run....................................................................................................................................................................................... 65
APPENDIX B: CBPO BASIC ACADEMY PREPARTORY PROGRAM EXERCISE LIST .................................... 66
WARM-UP EXERCISES.......................................................................................................................................... 66
FLEXIBILITY EXERCISES ..................................................................................................................................... 67
Neck Rotations Body Part Focus: Neck & Upper Back .................................................................................................... 67
Straight Arms Behind Back Body Part Focus: Shoulder, Chest ................................................................................... 67
Cross Arms in Front of Chest Body Part Focus: Shoulder, Back ................................................................................. 68
Overhead Arm Pull with Trunk Lean Body Part Focus: Arms, Back Abdomen .................................................... 68
Hand & Foot Body Part Focus: Hamstring, Hip Flexor, Abdomen.............................................................................. 69
Straddle Body Part Focus: Hamstrings, Calves, Groin..................................................................................................... 69
Seated Groin (Butterfly) Body Part Focus: Groin .............................................................................................................. 70
TYPES OF TRAINING EXPLANATION ............................................................................................................ 73
Muscular Endurance and Strength Training ....................................................................................................................... 73
Aerobic and Anaerobic Training .............................................................................................................................................. 73
TARGET HEART RATE ......................................................................................................................................... 74
RATE OF PERCEIVED EXERTION OVERVIEW ........................................................................................... 75
EXERCISE INDEX .................................................................................................................................................... 76
Abdominal Crunch Body Part Focus: Core........................................................................................................................... 76
Abdominal Reverse Crunch Body Part Focus: Core ......................................................................................................... 76
Air Squat Body Part Focus: Lower Body, Core ................................................................................................................... 77
Bear Plank Body Part Focus: Lower Body, Core ................................................................................................................ 77
Bench Tricep Dips Body Part Focus: Triceps, Shoulders ............................................................................................... 78
Bend & Reach (Cherry Picker) Body Part Focus: Hamstrings, Lower Back ........................................................... 78
Bicycle Crunch Body Part Focus: Core................................................................................................................................... 79
Body Builder Body Part Focus: Total Body ......................................................................................................................... 79
Burpee Body Part Focus: Total Body ..................................................................................................................................... 80
Close Grip Push Up Body Part Focus: Upper Body ........................................................................................................... 80
Dead Bug Body Part Focus: Core (Transverse Abdominis and Spinal Erectors)................................................... 81
Flutter Kicks Body Part Focus: Core ....................................................................................................................................... 81
Half Boat Pose Body Part Focus: Core ................................................................................................................................... 82
Hand Release Push Up Body Part Focus: Chest, Shoulders, Triceps, Core ............................................................. 82
Heel Tap Crunch Body Part Focus: Core ............................................................................................................................... 83
Hip Bridge (Static) Body Part Focus: Glutes, Hamstrings, Core .................................................................................. 83
Hip Bridge March Body Part Focus: Glutes, Hamstrings, Core .................................................................................... 84
Lateral Lunge Body Part Focus: Lower Body...................................................................................................................... 84
Lateral Plank Walk ......................................................................................................................................................................... 85
Lunge (In Place) Body Part Focus: Lower Body ................................................................................................................ 86
Mountain Climber ........................................................................................................................................................................... 86
Partial Curl Up Body Part Focus: Core ................................................................................................................................... 87
Pike Push Up Body Part Focus: Chest, Shoulders, Triceps, Core .................................................................................. 88
Plank Body Part Focus: Abdominals, Back, Shoulder ...................................................................................................... 88
Pulse Push Up ................................................................................................................................................................................... 90
Pulse Air Squat ................................................................................................................................................................................ 91
Push Up Plank Body Part Focus: Chest, Shoulder, Triceps, Core ................................................................................ 92
Russian Twist Body Part Focus: Core .................................................................................................................................... 93
Side Plank (Left Side) Body Part Focus: Abdominals, Hips, Shoulders .................................................................... 94
Side Plank (Right Side) Body Part Focus: Abdominals, Hips, Shoulders ................................................................. 94
Single Leg Hip Bridge Body Part Focus: Glutes, Hamstrings, Core ............................................................................ 96
 Spiderman Plank Body Part Focus: Core .............................................................................................................................. 96
Spiderman Push Up Body Part Focus: Upper Body, Core .............................................................................................. 97
Sprawl & Up Body Part Focus: Total Body........................................................................................................................... 98
Squat Jump Body Part Focus: Total Body ............................................................................................................................. 99
Tac Fall Standing Base ................................................................................................................................................................100
Skydiver Body Part Focus: Lower Back ..............................................................................................................................101
Wide Push Up Body Part Focus: Upper Body and Core ................................................................................................101
Windmill Body Part Focus: Hamstrings and Lower Back............................................................................................102
APPENDIX C: EXERCISE VIDEO INDEX ..................................................................................................................... 103
INTRODUCTION
The primary mission of the U.S. Customs and Border Protection (CBP) Officer position is to perform
critical duties related to securing our nation’s borders while facilitating the orderly and efficient
flow of legitimate trade and lawful travelers. It is a physically demanding position that requires
candidates to demonstrate their ability to meet the rigorous demands of training and the physical
requirements of the position.

CBP has gone to great lengths to ensure fair and equal hiring practices for the CBP Officer (CBPO)
position. Job studies were conducted to assess the minimal physical abilities necessary to perform
the required academy physical training and the physically demanding tasks of the job. The Pre-
employment Fitness Test (PFT) and Fitness Graduation Standard (FGS) are the result of this
important work. These assessments represent the minimal physical abilities needed to train and to
perform the work of a CBPO.

The FGS for CBP law enforcement positions1 has been validated in accordance with the Equal
Employment Opportunity Commission Uniform Guidelines on Employee Selection Procedures.2 CBP
law enforcement fitness standards applied during selection and training are job-related and
designed to predict candidates’ ability to meet Academy physical requirements and minimum
physical job requirements. During the hiring process you are required to participate and pass two
fitness tests, the PFT and the FGS. Since job requirements are the same for all CBPOs, the tests and
their cut points are the same for all candidates and are not based on race, age, or gender.

PURPOSE
The Field Operations Academy created the CBPO Readiness Program to prepare CBPO candidates
who are at their ports of entry waiting for Academy entry on duty. The CBPO Candidate Physical
Readiness Program is approximately three hours of training dedicated to improving and
maintaining physical fitness. The CBPO Candidate Physical Readiness Program is a standardized
training program designed to help candidates stay ready for basic training and successfully pass the
CBPO FGS.

The physical training program is a 150-day training program broken down into five phases. Each
phase is 30 days in duration and builds on the fitness developed in the previous phase. The fifth
phase is the Maintenance Phase of the program. The Maintenance Phase is a continuous program
which means it can be repeated as many times as needed and is designed to help maintain and build
on the fitness gained throughout the 150-day training program. As part of this physical readiness
program, you will have the chance to conduct your own self-assessment using the validated FGS
protocol, which will be explained and detailed within this manual.

1. For purposes of this paper, CBP Officer is being included as a law enforcement position although covered under Title 5
C.F.R. Parts 831, 841, and 842.
2. As previously indicated, Office of Chief Counsel believes that Human Resources Management’s validation studies are
in significant part consistent with the Equal Employment Opportunity Commission Guidelines. However, this does not
mean that those physical fitness standards with disparate impact(s) (e.g., FGS) are not susceptible to legal challenge
on one of several bases
5
GETTING STARTED
Step 1. Take the FGS Self-Assessment

To take the FGS Self-Assessment, follow the bullets below:

• Review the test protocols (Appendix A, pg. 63-65) and set up all the equipment
needed to take the FGS Assessment.
• Perform the assessment (Day 1) prior to starting the designed training schedule (Day 2).
• Warm-up using the protocol outlined in Appendix B (pg. 66).
• With assistance from a classmate, friend, family member, or fitness specialist, take the
FGS Self-Assessment. The day you take the assessment will be referenced as Day 1 of
the CBPO Candidate Physical Readiness Program. (pg. 63).
• Document your level of readiness using the form found on the Day 1 sheet of the
Training Program (pg. 9). Sign and date the form and give it to your BAPP POC.
• If your readiness score is at the Silver Level or above for all of the FGS tests and you
are currently participating in a regular fitness training program, then continue your
training program with the goal of being able to easily run 220 yards in 45 seconds,
perform 24 proper form push-ups, and run 1.5 miles in 15 minutes. This is the Fitness
Graduation Standard to pass at the Academy. However, you are more than welcome to
move on to the Step 2 training in the CBPO Basic Academy Preparation Program if you
choose to do so.
• If your readiness is at the BRONZE level or below in any of the FGS test categories, or if
you do not have a specific fitness training plan that you are participating in, then it is
highly recommended you move on to Step 2.

Step 2. Begin the CBP Basic Academy Preparation Program

Now that you have gone through the self-assessment process, you are ready to start training. CBP
has developed several 4-week specialized training programs designed to increase your fitness. The
program consists of warm-up and flexibility training, cardiorespiratory training (continuous
running, interval runs, and low impact cardio), and muscular endurance and strength training
which consists of various callisthenic workouts.

The training schedule requires you to train 4-5 days per week with each session lasting between 30
and 45 minutes. There are scheduled training days and rests days built into the program. The first 8
weeks of the program require 4 days per week of training. The following 12 weeks of training
require 5 days of training per week.

All the exercises and training routines are thoroughly explained within this document. If there is
something you do not understand in the daily training schedule you can find a more detailed
explanation in Appendix B (pg. 66-102). The program was designed with minimal equipment
requirements and can be conducted at home or at a local gym. Each training day builds on the
previous day so stay on track, work hard, and have fun.

6
EQUIPMENT NEEDS
1. Stopwatch or Phone with a timer
2. Marking tape or 2 cones (can use 3 household items for marking distance)
3. Tabata Timer or HITT Timer (can be found in the App store for free)
4. 4” or 5” can (soup and vegetable cans work well) for the push-up test and training
5. Exercise mat or soft area (grass) to perform calisthenics
6. Stable chair, bench, or couch (for bench dips)

7
 SELF ASSESSMENT & PHYSICAL TRAINING SCHEDULE
Weeks 1-8
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 Pre-Assessment Workout 1 Off Workout 2 Workout 3 Off Off
Week 2 Workout 1 Workout 2 Off Workout 3 Workout 4 Off Off
Week 3 Workout 1 Workout 2 Off Workout 3 Workout 4 Off Off
Week 4 Workout 1 Workout 2 Off Workout 3 Workout 4 Off Off
Week 5 Assessment Workout 5 Off Workout 6-A Workout 1 Off Off
Week 6 Workout 2 Workout 3 Off Workout 4 Workout 5 Off Off
Week 7 Workout 6-B Workout 1 Off Workout 2 Workout 3 Off Off
Week 8 Workout 4 Workout 5 Off Workout 6-A Workout 1 Off Off

Weeks 9-21

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Week 9 Assessment Workout 7 Workout 8 Workout 9 Workout 10 Off Off
Week 10 Workout 7 Workout 8 Workout 9 Workout 10 Workout 11 Off Off
Week 11 Workout 7 Workout 8 Workout 9 Workout 10 Workout 11 Off Off
Week 12 Workout 7 Workout 8 Workout 9 Workout 10 Workout 11 Off Off
Week 13 Assessment Workout 12 Workout 13 Workout 14 Workout 15 Off Off
Week 14 Workout 12 Workout 13 Workout 14 Workout 15 Workout 16 Off Off
Week 15 Workout 12 Workout 13 Workout 14 Workout 15 Workout 16 Off Off
Week 16 Workout 12 Workout 13 Workout 14 Workout 15 Workout 16 Off Off
Week 17 Assessment Workout 17 Workout 18 Workout 19 Workout 20 Off Off
Week 18 Workout 17 Workout 18 Workout 19 Workout 20 Workout 21 Off Off
Week 19 Workout 17 Workout 18 Workout 19 Workout 20 Workout 21 Off Off
Week 20 Workout 17 Workout 18 Workout 19 Workout 20 Workout 21 Off Off
Week 21 Assessment Off Off

8
 SELF-ASSESSMENT AND DAILY PHYSICAL TRAINING REGIMEN
WEEK 1

Week 1 Day 1: (Pre-Fitness Assessment) Objective: To assess your physical abilities and to evaluate your level of readiness for the
FGS
Task Time (minutes)
1. Warm-up 10
2. FGS Pre-Assessment Set-up and Test Protocol Review (Appendix A): 10
• Set up the test with required equipment using the FGS administration
information
• Ask someone to assist you
3. Complete CBPO Candidate Physical Fitness Training Program Self-Assessment 30
4. Cool down and stretch 5
5. Complete the Self-Assessment Levels of Readiness information below and give it to 5
your BAPP point of contact
Total Time 60

Levels of Readiness
Test Test Result Failed Bronze Silver Gold

220 Yard Run More than 45 seconds 43 to 45 seconds 40 to 42.9 seconds 38 to 39.9 seconds Lower than 38 seconds
Push Up Below 24 reps 24-30 reps 31- 36 reps 37-42 reps 43 reps and up
1.5 Mile Run More than 15:00 14:00 to 15:00 12:00 to 13:59 10:00 to 11:59 Lower than 10:00

Based on the results of your self-assessment, use the rating scale below to check the box that best
represents your current level of confidence in passing the upcoming FGS.

I am not confident I would pass I am fairly confident I would I am very confident I would pass
pass

Name (printed): Signature: Date:

9
 Week 1 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 3
Rest 2 minutes
30 second max push up test

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 10 minutes 10
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 3
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~31 minutes

Week 1 Day 3: (Off)

Week 1 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 60:120 interval runs x 4 reps 12
3. Plank @ 30 seconds 3
Rest 30 seconds
Complete 3 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 6
• Body Builder
• Partial Curl-up
• Overhead Squat
• Side Plank (left side)
• Side Plank (right side)
• Sky Diver (prone hyper)
5. Cool Down and Stretch 5
TOTAL TIME ~36 minutes

10
 Week 1 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
1. Warm-up 10
2. 60 second max push up test 2
Rest 1 minute

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 15 minutes 15
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 5
• Hand Release Push Up
• Hip Bridge March
• Flutter Kick
5. Cool Down and Stretch 3
TOTAL TIME ~35 minutes

Week 1 Day 6 & 7: (Off)

11
WEEK 2

Week 2 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 3
Rest 2 minutes
30 second max push up test

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 10 minutes 10
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 3
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~31 minutes

Week 2 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 60:120 interval runs x 4 reps 12
3. Plank @ 30 seconds 3
Rest 30 seconds
Complete 3 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 6
• Body Builder
• Partial Curl-up
• Overhead Squat
• Side Plank (left side)
• Side Plank (right side)
• Sky Diver (prone hyper)
5. Cool Down and Stretch 5
TOTAL TIME ~36 minutes

Week 2 Day 3: (Off)

12
 Week 2 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
1. Warm-up 10
2. 60 second max push up test 2
Rest 1 minute

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 15 minutes 15
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 5
• Hand Release Push Up
• Hip Bridge March
• Flutter Kick
5. Cool Down and Stretch 3
TOTAL TIME ~35 minutes

Week 2 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 30:60 interval runs x 6 reps 9
3. Push-up Plank @ 30 seconds 3
Rest 30 seconds
Complete 3 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 5
• Burpee
• Dead Bug
• Air Squat
• Bend & Reach (Cherry Picker)
• Prone Rower
• Windmill
5. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

Week 2 Day 6 & 7: (Off)

13
WEEK 3

Week 3 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 3
Rest 2 minutes
30 second max push up test

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 10 minutes 10
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 3 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 60:120 interval runs x 4 reps 12
3. Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 6
• Body Builder
• Partial Curl-up
• Overhead Squat
• Side Plank (left side)
• Side Plank (right side)
• Sky Diver (prone hyper)
5. Cool Down and Stretch 5
TOTAL TIME ~37 minutes

Week 3 Day 3: (Off)

14
 Week 3 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
1. Warm-up 10
2. 60 second max push up test 2
Rest 1 minute

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 15 minutes 15
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Hand Release Push Up
• Hip Bridge March
• Flutter Kick
5. Cool Down and Stretch 5
TOTAL TIME ~37 minutes

Week 3 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
1. Warm-up 10
2. 30:60 interval runs x 6 reps 9
3. Push up Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 5
• Burpee
• Dead Bug
• Air Squat
• Bend & Reach (Cherry Picker)
• Prone Rower
• Windmill
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 3 Day 6 & 7: (Off)

15
WEEK 4

Week 4 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 3
Rest 2 minutes
30 second max push up test

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 10 minutes 10
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 4 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 60:120 interval runs x 5 reps 15
3. Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 6
• Body Builder
• Partial Curl-up
• Overhead Squat
• Side Plank (left side)
• Side Plank (right side)
• Sky Diver
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 4 Day 3: (Off)

16
 Week 4 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
6. Warm-up 10
7. 60 second max push up test 2
Rest 1 minute

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
8. Continuous Run for 15 minutes 15
9. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Hand Release Push Up
• Hip Bridge March
• Flutter Kick
10. Cool Down and Stretch 5
TOTAL TIME ~37 minutes

Week 4 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 4) Time (minutes)
1. Warm-up 10
2. 30:60 interval runs x 6 reps 9
3. Push-up Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 5
• Burpee
• Dead Bug
• Air Squat
• Bend & Reach (Cherry Picker)
• Prone Rower
• Windmill
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 4 Day 6 & 7: (Off)

17
WEEK 5

Week 5 Day 1: (Post-Fitness Assessment) Objective: To assess your physical abilities and to evaluate your level of readiness for the
FGS
Task Time (minutes)
1. Warm-up 10
2. FGS Pre-Assessment Set-up and Test Protocol Review (Appendix A): 10
• Set up the test with required equipment using the FGS administration
information
• Ask someone to assist you
3. Complete CBPO Candidate Physical Fitness Training Program Self-Assessment 30
4. Cool down and stretch 5
5. Complete the Self-Assessment Levels of Readiness information below and give it to 5
your BAPP point of contact
Total Time 60

Levels of Readiness
Test Test Result Failed Bronze Silver Gold

220 Yard Run More than 45 seconds 43 to 45 seconds 40 to 42.9 seconds 38 to 39.9 seconds Lower than 38 seconds
Push Up Below 24 reps 24-30 reps 31- 36 reps 37-42 reps 43 reps and up
1.5 Mile Run More than 15:00 14:00 to 15:00 12:00 to 13:59 10:00 to 11:59 Lower than 10:00

Based on the results of your self-assessment, use the rating scale below to check the box that best
represents your current level of confidence in passing the upcoming FGS.

I am not confident I would pass I am fairly confident I would I am very confident I would pass
pass

Name (printed): Signature: Date:

18
 Week 5 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 5) Time (minutes)
1. Warm-up 10
2. Continuous Run for 5 minutes 5
3. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 5
• Wide Push-up
• Bicycle Crunch
• Single Leg Hip Bridge (10 sec each side)
• Mountain Climber
• Bear Plank
4. Continuous Run for 5 minutes 5
5. Cool Down and Stretch 5
TOTAL TIME ~30 minutes

Week 5 Day 3: (Off)

Week 5 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 6-A) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber or Brisk Walk
3. Calisthenics (as many sets as possible in 3 minutes): 3
• Tac Fall to Standing Base x 5 reps (use soft mats/flooring to
perform)
• Push-ups x 10 reps
• Air Squats x 10 reps
• Abdominal Reverse Crunch x 10 reps
3. Cool Down and Stretch 5
TOTAL TIME ~35 minutes

19
 Week 5 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 3
Rest 2 minutes
30 second max push up test

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 12 minutes 12
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 2 sets 3
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 5 Day 6 & 7: (Off)

20
WEEK 6

Week 6 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 60:120 interval runs x 5 reps 15
3. Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 9
• Body Builder
• Partial Curl-up
• Overhead Squat
• Side Plank (left side)
• Side Plank (right side)
• Sky Diver
5. Cool Down and Stretch 5
TOTAL TIME ~43 minutes

Week 6 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
1. Warm-up 10
2. 60 second max push up test 2
Rest 1 minute

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 15 minutes 15
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Hand Release Push Up
• Hip Bridge March
• Flutter Kick
5. Cool Down and Stretch 5
TOTAL TIME ~37 minutes

Week 6 Day 3: (Off)

21
 Week 6 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 4) Time (minutes)
1. Warm-up 10
2. 30:60 interval runs x 8 reps 12
3. Push-up Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 9
• Burpee
• Dead Bug
• Air Squat
• Bend & Reach (Cherry Picker)
• Prone Rower
• Windmill
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 6 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 5) Time (minutes)
1. Warm-up 10
2. Continuous Run for 5 minutes 5
3. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 8
• Wide Push-up
• Bicycle Crunch
• Single Leg Hip Bridge (10 sec each side)
• Mountain Climber
• Bear Plank
4. Continuous Run for 5 minutes 5
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 6 Day 6 & 7: (Off)

22
WEEK 7

Week 7 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 6-B) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 25 minutes 25
• Bike, Rower, Stair Climber or Brisk Walk
3. Calisthenics (as many sets as possible in 3 minutes): 3
• Sprawl and Up x 5 reps (use soft mats/flooring to perform)
• Hand Release Push-ups x 10 reps
• Overhead Squats x 10 reps
• Rower Sit-ups x 10 reps
3. Cool Down and Stretch 5
TOTAL TIME ~38 minutes

Week 7 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 6
Rest 2 minutes
Complete 3 sets

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 12 minutes 12
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~38 minutes

Week 7 Day 3: (Off)

23
 Week 7 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 2) Time (minutes)
1. Warm-up 10
2. 60:120 interval runs x 5 reps 15
3. Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 9
• Body Builder
• Partial Curl-up
• Overhead Squat
• Side Plank (left side)
• Side Plank (right side)
• Sky Diver
5. Cool Down and Stretch 5
TOTAL TIME ~43 minutes

Week 7 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 3) Time (minutes)
1. Warm-up 10
2. 60 second max push up test 2
Rest 1 minute

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 18 minutes 18
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 5
• Hand Release Push Up
• Hip Bridge March
• Flutter Kick
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 7 Day 6 & 7: (Off)

24
WEEK 8

Week 8 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 4) Time (minutes)
1. Warm-up 10
2. 30:60 interval runs x 8 reps 12
3. Push-up Plank @ 30 seconds 4
Rest 30 seconds
Complete 4 sets
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 9
• Burpee
• Dead Bug
• Air Squat
• Bend & Reach (Cherry Picker)
• Prone Rower
• Windmill
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 8 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 5) Time (minutes)
1. Warm-up 10
2. Continuous Run for 5 minutes 5
3. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 3 sets 8
• Wide Push-up
• Bicycle Crunch
• Single Leg Hip Bridge (10 sec each side)
• Mountain Climber
• Bear Plank
4. Continuous Run for 5 minutes 5
5. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

Week 8 Day 3: (Off)

25
 Week 8 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 6-A) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 30 minutes 30
• Bike, Rower, Stair Climber or Brisk Walk
3. Calisthenics (as many sets as possible in 4 minutes): 4
• Tac Fall to Standing Base x 5 reps (use soft mats/flooring to
perform)
• Push-ups x 10 reps
• Air Squats x 10 reps
• Abdominal Reverse Crunch x 10 reps
3. Cool Down and Stretch 5
TOTAL TIME ~44 minutes

Week 8 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 1) Time (minutes)
1. Warm-up 10
2. 30 second max push up test 6
Rest 2 minutes
Complete 3 sets

Conducted with same rules as PT test; once protocol is broken you are done
regardless of how much time is left
3. Continuous Run for 15 minutes 15
4. Callisthenic Circuit: Exercise 20 seconds, rest for 10 seconds x 4 sets 6
• Push-up
• Hip Bridge (Static Hold)
• Abdominal Crunch
5. Cool Down and Stretch 5
TOTAL TIME ~42 minutes

Week 8 Day 6 & 7: (Off)

26
WEEK 9

Week 9 Day 1: (Post-Fitness Assessment) Objective: To assess your physical abilities and to evaluate your level of readiness for the
FGS
Task Time (minutes)
1. Warm-up 10
2. FGS Pre-Assessment Set-up and Test Protocol Review (Appendix A): 10
• Set up the test with required equipment using the FGS administration
information
• Ask someone to assist you
3. Complete CBPO Candidate Physical Fitness Training Program Self-Assessment 30
4. Cool down and stretch 5
5. Complete the Self-Assessment Levels of Readiness information below and give it to 5
your BAPP point of contact
Total Time 60

Levels of Readiness
Test Test Result Failed Bronze Silver Gold

220 Yard Run More than 45 seconds 43 to 45 seconds 40 to 42.9 seconds 38 to 39.9 seconds Lower than 38 seconds
Push Up Below 24 reps 24-30 reps 31- 36 reps 37-42 reps 43 reps and up
1.5 Mile Run More than 15:00 14:00 to 15:00 12:00 to 13:59 10:00 to 11:59 Lower than 10:00

Based on the results of your self-assessment, use the rating scale below to check the box that best
represents your current level of confidence in passing the upcoming FGS.

I am not confident I would pass I am fairly confident I would I am very confident I would pass
pass

Name (printed): Signature: Date:

27
Week 9 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 7) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 10 minutes): 10
• Lunge (in place) x 5 reps each leg
• Pulse Push-ups x 5 reps
• Bodybuilder x 5 reps
• Russian Twist x 5 reps each way
3. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
4. Cool Down and Stretch 5
TOTAL TIME ~30 minutes

Week 9 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 8) Time (minutes)
1. Warm-up 5
2. 30 second max push-up test 4
Rest 90 seconds
30 second max push-up test

Both sets conducted with same rules as PT test; once protocol is broken you
are done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 5
• Bear Plank for 60 seconds
• Side Plank (right side) for 60 seconds
• Side Plank (left side) for 60 seconds
3. Tabata Run 10
• 20 seconds hard run, 10 second walk x 6 reps
• Brisk Walk for 4 minutes
• 20 seconds hard run, 10 second walk x 6 reps
4. Cool Down and Stretch 5
TOTAL TIME ~29 minutes

28
 Week 9 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 9) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 25 minutes 25
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
3. Cool Down and Stretch 5
TOTAL TIME ~30 minutes

Week 9 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 10) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 10 minutes): 10
• Tac Fall x 5 reps
• Pike Push-ups x 5 reps
• Mountain Climber x 5 reps each leg
• Bicycle Crunch x 5 reps each way
3. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
4. Cool Down and Stretch 5
TOTAL TIME ~30 minutes

Week 9 Day 6 & 7: (Off)

29
WEEK 10

Week 10 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 7) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 12 minutes): 12
• Pulse Squat x 5 reps
• Push-ups x 5 reps
• Burpee x 5 reps
• Abdominal Crunch x 10 reps
3. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
4. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

Week 10 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 8) Time (minutes)
1. Warm-up 5
2. 30 second max push-up test 6
Rest 90 seconds
Complete 3 sets

All sets conducted are with same rules as PT test; once protocol is broken you
are done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 5
• Bear Plank for 60 seconds
• Side Plank (right side) for 60 seconds
• Side Plank (left side) for 60 seconds
3. Tabata Run 12
• 20 seconds hard run, 10 second walk x 8 reps
• Brisk Walk for 4 minutes
• 20 seconds hard run, 10 second walk x 8 reps
4. Cool Down and Stretch 5
TOTAL TIME ~33 minutes

30
Week 10 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 9) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 30 minutes 30
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
3. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 10 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 10) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 12 minutes): 12
• Sprawl & Up x 5 reps
• Bench Dip x 5 reps
• Plank Jack x 5 reps each leg
• Rower Sit Up x 5 reps each way
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

31
 Week 10 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 11) Time (minutes)
1. Warm-up 5
2. 30 second max Hand Release Push-ups 6
Rest 90 seconds
Complete 3 sets

All sets conducted are with same rules as PT test; once protocol is broken you
are done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 6
• Lateral Plank Walk for 45 seconds
• Plank for 45 seconds
• Plank Push-up for 45 seconds
4. Continuous Run for 18 minutes 18
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 10 Day 6 & 7: (Off)

32
WEEK 11

Week 11 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 7) Time (minutes)
1. Warm-up 5
2. Continuous Run for 6 minutes 6
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 12 minutes): 12
• Lunge (in place) x 5 reps each leg
• Pulse Push-ups x 5 reps
• Bodybuilder x 5 reps
• Russian Twist x 5 reps each way
3. Continuous Run for 6 minutes 6
• Run at 1.5-mile pace minus 1 minute
4. Cool Down and Stretch 5
TOTAL TIME ~34 minutes

Week 11 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 8) Time (minutes)
1. Warm-up 5
2. 30 second max push-up test 6
Rest 90 seconds
Complete 3 sets

All sets conducted with same rules as PT test; once protocol is broken you are
done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 5
• Bear Plank for 60 seconds
• Side Plank (right side) for 60 seconds
• Side Plank (left side) for 60 seconds
4. Tabata Run 14
• 20 seconds hard run, 10 second walk x 10 reps
• Brisk Walk for 4 minutes
• 20 seconds hard run, 10 second walk x 10 reps
5. Cool Down and Stretch 5
TOTAL TIME ~35 minutes

33
Week 11 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 9) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 30 minutes 30
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
3. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 11 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 10) Time (minutes)
1. Warm-up 5
2. Continuous Run for 6 minutes 6
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 12 minutes): 12
• Tac Fall x 5 reps
• Pike Push-up x 5 reps
• Mountain Climber x 5 reps each leg
• Bicycle Crunch x 5 reps each way
4. Continuous Run for 6 minutes 6
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~34 minutes

34
 Week 11 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 11) Time (minutes)
1. Warm-up 5
2. 30 second max Hand Release Push-ups 6
Rest 90 seconds
Complete 3 sets

All sets conducted are with same rules as PT test; once protocol is broken you
are done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 6
• Lateral Plank Walk for 45 seconds
• Plank for 45 seconds
• Plank Push-Up for 45 seconds
4. Continuous Run for 20 minutes 20
5. Cool Down and Stretch 5
TOTAL TIME ~42 minutes

Week 11 Day 6 & 7: (Off)

35
WEEK 12

Week 12 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 7) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 10 minutes): 10
• Pulse Squat x 5 reps
• Push-ups x 5 reps
• Burpee x 5 reps
• Abdominal Crunch x 5 reps
3. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
4. Cool Down and Stretch 5
TOTAL TIME ~30 minutes

Week 12 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 8) Time (minutes)
1. Warm-up 5
2. 30 second max push-up test 4
Rest 90 seconds
Complete 2 sets

Both sets conducted with same rules as PT test; once protocol is broken you
are done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 5
• Bear Plank for 60 seconds
• Side Plank (right side) for 60 seconds
• Side Plank (left side) for 60 seconds
4. Tabata Run 10
• 20 seconds hard run, 10 second walk x 6 reps
• Brisk Walk for 4 minutes
• 20 seconds hard run, 10 second walk x 6 reps
5. Cool Down and Stretch 5
TOTAL TIME ~29 minutes

36
Week 12 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 9) Time (minutes)
1. Warm-up 5
2. Continuous Low Impact Cardio for 25 minutes 25
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
3. Cool Down and Stretch 5
TOTAL TIME ~35 minutes

Week 12 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 10) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Calisthenics (as many sets as possible in 10 minutes): 10
• Sprawl & Up x 5 reps
• Bench Dip x 5 reps
• Plank Jack x 5 reps each leg
• Rower Sit Up x 5 reps each way
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~30 minutes

37
 Week 12 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 11) Time (minutes)
1. Warm-up 5
2. 30 second max Hand Release Push-ups 4
Rest 90 seconds
Complete 2 sets

Both sets conducted are with same rules as PT test; once protocol is broken
you are done regardless of how much time is left
3. Plank Series (rest 60 seconds between each) 6
• Lateral Plank Walk for 45 seconds
• Plank for 45 seconds
• Plank Push-Up for 45 seconds
4. Continuous Run for 15 minutes 15
5. Cool Down and Stretch 5
TOTAL TIME ~34 minutes

Week 12 Day 6 & 7: (Off)

38
WEEK 13

Week 13 Day 1: (Post-Fitness Assessment) Objective: To assess your physical abilities and to evaluate your level of readiness for the
FGS
Task Time (minutes)
1. Warm-up 10
2. FGS Pre-Assessment Set-up and Test Protocol Review (Appendix A): 10
• Set up the test with required equipment using the FGS administration
information
• Ask someone to assist you
3. Complete CBPO Candidate Physical Fitness Training Program Self-Assessment 30
4. Cool down and stretch 5
5. Complete the Self-Assessment Levels of Readiness information below and give it to 5
your BAPP point of contact
Total Time 60

Levels of Readiness
Test Test Result Failed Bronze Silver Gold

220 Yard Run More than 45 seconds 43 to 45 seconds 40 to 42.9 seconds 38 to 39.9 seconds Lower than 38 seconds
Push Up Below 24 reps 24-30 reps 31- 36 reps 37-42 reps 43 reps and up
1.5 Mile Run More than 15:00 14:00 to 15:00 12:00 to 13:59 10:00 to 11:59 Lower than 10:00

Based on the results of your self-assessment, use the rating scale below to check the box that best
represents your current level of confidence in passing the upcoming FGS.

I am not confident I would pass I am fairly confident I would I am very confident I would pass
pass

Name (printed): Signature: Date:

39
Week 13 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 12) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 10
• 30 seconds Hand Release Push-up
• 30 seconds Rest
• 20 seconds Half Boat Pose
• 60 seconds Rest
• Repeat for 2 rounds
• 30 seconds Push-up
• 30 seconds Rest
• 30 seconds Dead Bug
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 15 minutes 15
• Run at a conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~35 minutes

Week 13 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 13) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

40
 Week 13 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 14) Time (minutes)
1. Warm-up 5
2. Calisthenics (as many sets as possible in 15 minutes): 15
• Side to Side Hops x 10 reps each way
• Flutter Kicks x 10 reps each leg
• Pulse Squat x 5 reps
• Spiderman Push-up x 5 reps each leg

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~25 minutes

Week 13 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 15) Time (minutes)
1. Warm-up 5
2. Running Clock Sprint Workout 22
• Start watch and run 300 meters (RPE 8)
• At 3:00 minutes, run another 300 meters (RPE 8)
• At 6:00 minutes, run 200 meters (RPE 8)
• At 8:00 minutes, run 100 meters (RPE 8)
• At 11:00 minutes, reset clock and repeat
3. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

Week 13 Day 6 & 7: (Off)

41
WEEK 14

Week 14 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 12) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 12
• 45 seconds Push-up
• 30 seconds Rest
• 30 seconds Half Boat Pose
• 60 seconds Rest
• Repeat for 2 rounds
• 45 seconds Hand Release Push-up
• 30 seconds Rest
• 45 seconds Dead Bug
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 18 minutes 18
• Run at a conversational pace
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 14 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 13) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

42
Week 14 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 14) Time (minutes)
1. Warm-up 5
2. Calisthenics (as many sets as possible in 15 minutes): 15
• Squat Jump x 5 reps
• Spiderman Plank x 5 reps each leg
• Lateral Lunge x 5 reps each leg
• Close Grip Push-up x 5 reps

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~25 minutes

Week 14 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 15) Time (minutes)
1. Warm-up 5
2. Running Clock Sprint Workout 22
• Start watch and run 300 meters (RPE 8)
• At 3:00 minutes, run another 300 meters (RPE 8)
• At 6:00 minutes, run 200 meters (RPE 8)
• At 8:00 minutes, run 100 meters (RPE 8)
• At 11:00 minutes, reset clock and repeat
3. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

43
 Week 14 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 16) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 12
• 45 seconds Pulse Push-up
• 30 seconds Rest
• 45 seconds Heel Tap Crunch
• 60 seconds Rest
• Repeat for 2 rounds
• 45 seconds Pike Push-up
• 30 seconds Rest
• 45 seconds Single Leg Heel Tap
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 18 minutes 18
• Run at a conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 14 Day 6 & 7: (Off)

44
WEEK 15

Week 15 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 12) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 12
• 45 seconds Hand Release Push-up
• 30 seconds Rest
• 30 seconds Half Boat Pose
• 60 seconds Rest
• Repeat for 2 rounds
• 45 seconds Push-up
• 30 seconds Rest
• 45 seconds Dead Bug
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 20 minutes 20
• Run at a conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~42 minutes

Week 15 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 13) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

45
Week 15 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 14) Time (minutes)
1. Warm-up 5
2. Calisthenics (as many sets as possible in 15 minutes): 15
• Side to Side Hops x 10 each way
• Flutter Kicks x 10 reps each leg
• Pulse Squat x 5 reps
• Spiderman Push-up x 5 reps each leg

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~25 minutes

Week 15 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 15) Time (minutes)
1. Warm-up 5
2. Running Clock Sprint Workout 22
• Start watch and run 300 meters (RPE 8)
• At 3:00 minutes, run another 300 meters (RPE 8)
• At 6:00 minutes, run 200 meters (RPE 8)
• At 8:00 minutes, run 100 meters (RPE 8)
• At 11:00 minutes, reset clock and repeat
3. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

46
Week 15 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 16) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 12
• 45 seconds Pike Push-up
• 30 seconds Rest
• 45 seconds Heel Tap Crunch
• 60 seconds Rest
• Repeat for 2 rounds
• 45 seconds Pulse Push-up
• 30 seconds Rest
• 45 seconds Single Leg Heel Tap
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 20 minutes 20
• Run at a conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~42 minutes

Week 15 Day 6 & 7: (Off)

47
WEEK 16

Week 16 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 12) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 10
• 45 seconds Hand Release Push-up
• 30 seconds Rest
• 30 seconds Half Boat Pose
• 60 seconds Rest
• Repeat for 2 rounds
• 45 seconds Push-up
• 30 seconds Rest
• 45 seconds Dead Bug
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 15 minutes 15
• Run at a conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~35 minutes

Week 16 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 13) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

48
Week 16 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 14) Time (minutes)
1. Warm-up 5
2. Calisthenics (as many sets as possible in 15 minutes): 15
• Squat Jump x 5 reps
• Spiderman Plank x 5 reps each leg
• Lateral Lunge x 5 reps each leg
• Close Grip Push-up x 5 reps

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~25 minutes

Week 16 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 15) Time (minutes)
1. Warm-up 5
2. Running Clock Sprint Workout 22
• Start watch and run 300 meters (RPE 8)
• At 3:00 minutes, run another 300 meters (RPE 8)
• At 6:00 minutes, run 200 meters (RPE 8)
• At 8:00 minutes, run 100 meters (RPE 8)
• At 11:00 minutes, reset clock and repeat
3. Cool Down and Stretch 5
TOTAL TIME ~32 minutes

49
 Week 16 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 16) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit: 10
• 30 seconds Pulse Push-up
• 30 seconds Rest
• 30 seconds Heel Tap Crunch
• 60 seconds Rest
• Repeat for 2 rounds
• 30 seconds Pike Push-up
• 30 seconds Rest
• 30 seconds Single Leg Heel Tap
• 60 seconds Rest
• Repeat for 2 rounds
3. Continuous Run for 15 minutes 15
• Run at a conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~35 minutes

Week 16 Day & 7: (Off)

50
WEEK 17

Week 17 Day 1: (Post-Fitness Assessment) Objective: To assess your physical abilities and to evaluate your level of readiness for the
FGS
Task Time (minutes)
1. Warm-up 10
2. FGS Pre-Assessment Set-up and Test Protocol Review (Appendix A): 10
• Set up the test with required equipment using the FGS administration
information
• Ask someone to assist you
3. Complete CBPO Candidate Physical Fitness Training Program Self-Assessment 30
4. Cool down and stretch 5
5. Complete the Self-Assessment Levels of Readiness information below and give it to 5
your BAPP point of contact
Total Time 60

Levels of Readiness
Test Test Result Failed Bronze Silver Gold

220 Yard Run More than 45 seconds 43 to 45 seconds 40 to 42.9 seconds 38 to 39.9 seconds Lower than 38 seconds
Push Up Below 24 reps 24-30 reps 31- 36 reps 37-42 reps 43 reps and up
1.5 Mile Run More than 15:00 14:00 to 15:00 12:00 to 13:59 10:00 to 11:59 Lower than 10:00

Based on the results of your self-assessment, use the rating scale below to check the box that best
represents your current level of confidence in passing the upcoming FGS.

I am not confident I would pass I am fairly confident I would I am very confident I would pass
pass

Name (printed): Signature: Date:

51
Week 17 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 17) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 15 minutes 15
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~33 to 40 minutes

Week 17 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 18) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 17 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 19) Time (minutes)
1. Warm-up 5
2. Callisthenic Circuit (as many rounds as possible in 12 minutes): 12
• Choose 1 Bodyweight Circuit from Page 61

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~22 minutes

52
 Week 17 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 20) Time (minutes)
1. Warm-up 5
2. Sprint Workout 12
• Choose 1 Sprint Workout from Page 61
3. Cool Down and Stretch 5
TOTAL TIME ~22 to 32 minutes

Week 17 Day 6 & 7: (Off)

53
WEEK 18

Week 18 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 17) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 18 minutes 18
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~36 to 43 minutes

Week 18 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 18) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 18 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 19) Time (minutes)
1. Warm-up 5
2. Callisthenic Circuit (as many rounds as possible in 12 minutes): 12
• Choose 1 Bodyweight Circuit from Page 61

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~22 minutes

54
 Week 18 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 20) Time (minutes)
1. Warm-up 5
2. Sprint Workout 12-22
• Choose 1 Sprint Workout from Page 61
3. Cool Down and Stretch 5
TOTAL TIME ~22 to 32 minutes

Week 18 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 21) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 18 minutes 18
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~36 to 43 minutes

Week 18 Day 6 & 7: (Off)

55
WEEK 19

Week 19 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 17) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 20 minutes 20
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~38 to 45 minutes

Week 19 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 18) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 19 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 19) Time (minutes)
1. Warm-up 5
2. Callisthenic Circuit (as many rounds as possible in 12 minutes): 12
• Choose 1 Bodyweight Circuit from Page 60

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~22 minutes

56
 Week 19 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 20) Time (minutes)
1. Warm-up 5
2. Sprint Workout 12-22
• Choose 1 Sprint Workout from Page 61
3. Cool Down and Stretch 5
TOTAL TIME ~22 to 32 minutes

Week 19 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 21) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 20 minutes 20
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~38 to 45 minutes

Week 19 Day 6 & 7: (Off)

57
WEEK 20

Week 20 Day 1: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 17) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 15 minutes 15
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~33 to 40 minutes

Week 20 Day 2: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 18) Time (minutes)
1. Warm-up 5
2. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace
3. Continuous Low Impact Cardio for 20 minutes 20
• Bike, Rower, Stair Climber, Elliptical or Brisk Walk
4. Continuous Run for 5 minutes 5
• Run at 1.5-mile pace minus 1 minute
5. Cool Down and Stretch 5
TOTAL TIME ~40 minutes

Week 20 Day 3: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 19) Time (minutes)
1. Warm-up 5
2. Callisthenic Circuit (as many rounds as possible in 12 minutes): 12
• Choose 1 Bodyweight Circuit from Page 61

Pace yourself. The goal is continuous movement the entire time. Take short
breaks as needed.
3. Cool Down and Stretch 5
TOTAL TIME ~22 minutes

58
 Week 20 Day 4: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 20) Time (minutes)
1. Warm-up 5
2. Sprint Workout 12-22
• Choose 1 Sprint Workout from Page 61
3. Cool Down and Stretch 5
TOTAL TIME ~22 to 32 minutes

Week 20 Day 5: Objective: To develop anaerobic endurance, muscular endurance, and strength
Task (Workout 21) Time (minutes)
1. Warm-up 5
2. Push-up & Ab Circuit 8-15
• Choose 1 Circuit from Page 60
3. Continuous Run for 15 minutes 15
• Run at conversational pace
4. Cool Down and Stretch 5
TOTAL TIME ~33 to 40 minutes

Week 20 Day 6 & 7: (Off)

59
 Push-Up and Ab Circuit Choices
Option 1 Option 2 Option 3 Option 4
Perform each exercise Perform each exercise 10 sets, each set begins Countdown workout;
for 45 seconds each. for a total of 1 minute on the minutes (first 10, 9, 8, …3, 2, 1 of
Try to get as many (20 seconds on, 10 set begins at 0 on each exercise (if easy
reps as possible in seconds rest x 2). Try timer). start at 12).
given time. to get as many reps as
possible in given time.

A. Choice Push-Up x 2 A. Choice Push-Up A. Choice Push-Up A. Choice Push-up

sets (Rest 30 seconds) x 5 reps B. Choice Lower Body
B. Choice Ab x 2 sets B. Choice Ab (Rest 30 B. Choice Abs x 10
seconds) reps
Rest for 2 minutes C. Choice Plank (Rest C. Choice Lower
2 minutes) Body x 10 reps
A. Choice Push-Up x 2
sets A. Choice Push-Up
B. Choice Ab x 2 sets (Rest 30 seconds)
B. Choice Ab (Rest 30
seconds)
C. Choice Plank (Rest
2 minutes)

Duration: 8 minutes Duration: 11 minutes Duration: 10 minutes Duration: Varies

Push-Up Choices: Plank Choices: Ab Choices: Lower Body Choices:

• Push-Ups • Plank • Ab Crunch • Air Squat
• Hand Release • Push-Up Plank • Ab Reverse Crunch • Bodybuilder
Push-Ups • Plank Jack • Bicycle Crunch • Burpee
• Pike Push-Ups • Bear Plank • Dead Bug • Lateral Lunge
• Wide Push-Ups • Side Plank • Half Boat Pose • Lunge
• Close Grip Push- • Spiderman Plank • Heel Tap Crunch • Overhead Squat
Ups • Lateral Plank • Mountain Climber • Pulse Air Squat
• Ups Pulse Push-Up Walks
• Spiderman Push-
Ups

60
 BODYWEIGHT CIRCUIT OPTIONS
Option 1 Option 2 Option 3 Option 4
C. Side to Side Hops x A. Squat Jump x 5 A. Tac Fall x 5 A. Sprawl & Up x 5
6 each way
B. Flutter Kicks x 10 C. Russian Twist x 6 B. Mountain Climber B. Abdominal Crunch
each leg each way x 5 each leg x6
C. Pulse Squat x 5 D. Lateral Lunge x 5 C. Burpee x 5 C. Bodybuilder x 5
each leg
D. Heel Tap Crunch x E. Rower Sit Up x 6 D. Bicycle Crunch x 5 D. Prone Rower x 6
6 each way each way

SPRINT WORKOUT OPTIONS

Option 1 Option 2 Option 3 Option 4
Running Clock 20 second hard run, 10 30/60’s (see page 70 60/120’s (see page 70
Workout (See Page 39 second walk for explanation) for explanation)
for explanation)

300 meters @ 0:00 Repeat for 8 rounds Repeat for 8 rounds Repeat for 6 rounds
300 meters @ 3:00 (4 minutes total)
200 meters @ 6:00
100 meters @ 8:00
Restart @ 11:00

Repeat for 2 rounds

Duration: 22 minutes Duration: 12 minutes Duration: 12 minutes Duration: 18 minutes

61
WEEK 21

Week 21 Day 1: (Post-Fitness Assessment) Objective: To assess your physical abilities and to evaluate your level of readiness for the
FGS
Task Time (minutes)
1. Warm-up 10
2. FGS Pre-Assessment Set-up and Test Protocol Review (Appendix A): 10
• Set up the test with required equipment using the FGS administration
information
• Ask someone to assist you
3. Complete CBPO Candidate Physical Fitness Training Program Self-Assessment 30
4. Cool down and stretch 5
5. Complete the Self-Assessment Levels of Readiness information below and give it to 5
your BAPP point of contact
Total Time 60

Levels of Readiness
Test Test Result Failed Bronze Silver Gold

220 Yard Run More than 45 seconds 43 to 45 seconds 40 to 42.9 seconds 38 to 39.9 seconds Lower than 38 seconds
Push Up Below 24 reps 24-30 reps 31- 36 reps 37-42 reps 43 reps and up
1.5 Mile Run More than 15:00 14:00 to 15:00 12:00 to 13:59 10:00 to 11:59 Lower than 10:00

Based on the results of your self-assessment, use the rating scale below to check the box that best
represents your current level of confidence in passing the upcoming FGS.

I am not confident I would pass I am fairly confident I would I am very confident I would pass
pass

Name (printed): Signature: Date:

62
 Appendix A

Self-Assessment Protocol

Complete the following steps when going through the pre and post self-assessments:

Step One. Review the protocols (pg. 63-65) and set up all equipment needed to
administer the FGS protocol.

Step Two. With assistance from a friend, family member, or fitness specialist, take the
FGS self-assessment.

Step Three. Document your level of readiness using daily workout sheet of the CBPO
Physical Preparatory Program.

CBP Officer Fitness Graduation

Requirements
Test Requirement Time
220-Yard 45.0 seconds or less -
Run
Push-ups 24 repetitions or 60
more seconds
1.5 Mile Run 15:00 or less -

CBP Officer FGS Protocol

Be sure to warm-up for 5-10 minutes prior to conducting the FGS self-assessment. In addition to the
typical warm-up, include five, 25-yard sprints at 70-80% speed with a walking recovery to get ready for
the 220-yard run.

220-Yard Run
Purpose: to evaluate anaerobic power by measuring a trainee’s maximal running ability over a
220-yard distance.

Materials:
• Stopwatch or Phone with Stopwatch
• Track or open area 220 yards (660 feet) long
• 2 cones of objects marking the start and finish on the 220-yard distance

Administrator Instructions:

63
 1. Use the 220-yard distance marked on the 440-yard track.
2. Walk the course and clearly identify the start/finish lines using cones
3. A friend or family member can assist you as the timer or you can hold the
stopwatch and time yourself.
4. Time will be started at first movement and stopped when your feet have crossed the
finish line, time will be recorded to the nearest one-tenth of a second (e.g., 42.5).

Trainee Instructions:

1. The purpose of this test is to evaluate your maximal running ability over a 220-yard distance.
2. You will begin this test at the start line. Make sure you stay in your lane. Begin when
you are ready. The time starts on your first movement.
3. Continue running as quickly as you can until you reach the finish line
4. Your run time will be recorded as the time to the nearest one-tenth of a second it
takes for you to complete the full run.
5. The FGS minimal passing score for this test is 45 seconds.

Push-Up Test

• Place a 4” or 5” foam block (Candidates 5 feet 9 inches or taller use the 5-inch foam
block) or have an assistant place their fist on the ground directly below the
sternum/chest. Soup or vegetable cans can also be used which are typically either 4”
or 5”.
• Assume the starting or “up position” with elbows straight, hands spaced shoulder
width apart, with the thumbs aligned with the crease of the shoulders. The foam block
or fist should be directly under your chest/sternum.
• On the command “Go” bend your elbows and drop down until the sternum touches the
foam block or fist then push back up until the elbows are straight. This completes one
proper form push-up. The body is kept in a straight line with feet no more than 12
inches apart.
• You may rest in the up position only, but the time continues.
• Count aloud or have your assistant do so as each proper form push-up is completed.
Keep in mind that when you are tested by a CBP Test Administrator they will only
count good quality push-ups, so be honest with yourself about your test
performance.
• You must perform as many proper form push-ups as possible in 60 seconds. The
minimum passing score is 24 proper form repetitions.
• A push-up will NOT count when:
o your back is sagging,
o your buttocks are raised in the air,
o your feet are spread wider than 12 inches apart, or
o you perform half push-ups, where you do not touch your sternum to the foam
block/fist or you do not straighten your elbows.
• The Push-Up Test will stop:
o When 60 seconds expires – OR –
o When you cannot perform any more push-ups with proper form and stops
64
 voluntarily – OR –
o If one or both knees touch the ground.

-TAKE 5-MINUTES TO REST PRIOR TO 1.5 MILE RUN TEST-

1.5 Mile Run

Purpose: to evaluate cardiovascular endurance by measuring a candidate’s 1.5 mile run time.

Materials:
• Stopwatch
• Track or 1.5 mile run distance

Administrator Instructions:
1. The test will be performed on the 440-yard track or other running course 1.5
mile long. If you are not using a track, be sure to clearly mark the start and finish
points of the distance. If you use a 400-meter track, you will need to add 46 feet
to the 6th lap
2. Line up on the starting line, on first movement start the stopwatch.
3. Once your feet have crossed the marked finish line, stop the stopwatch and
record the time to the nearest one-tenth of a second (e.g., 13:30.5) as shown on
the watch.
4. If you do not finish the run, it should be scored as “DNF” (did not finish).

Candidate Instructions:
1. The purpose of this test is to evaluate your cardiovascular endurance.
2. You will stand on the start/finish line. On the command “go,” begin running.
3. Continue running until you complete 6 laps (1.5 miles).
4. Your score will be recorded as the time it takes to complete the 1.5-mile
run. Therefore, run as quickly as you can.
5. The FGS minimal passing score for this test is 15.

65
 APPENDIX B: CBPO BASIC ACADEMY PREPARTORY PROGRAM
EXERCISE LIST
WARM-UP EXERCISES
Warm-up exercises should be performed for 5 to 10 minutes prior to any fitness training or testing.

Warm-up Exercise Description / Action / Speed

1. 440-880 Yard Jog Perform a light jog of 440-880 yards or 5-10 minutes in duration.

2. In-place Jogging Perform an in-place jog by cycling your legs and arms in a running pattern focusing on
(Engine) staying upright and not projecting your body forward or backwards. Moderate
pace.
3. Cross-Country Skier From a position of attention* step forward with the left leg, extend the left arm
forward and the right arm backwards keeping the elbows straight. Jump slightly in the
air and move the right foot and right arm forward and the left foot and left arm
backwards landing with both knees slightly bent then immediately return to
starting position. Moderate pace.

4. Jumping Jacks From a position of attention* jump slightly into the air and move the right and left
foot into a wide stance keeping your knees slightly bent. At the same time move both
arms from your sides to the overhead position keeping the arms straight.
Jump slightly again and move back to the starting position. Moderate pace.
5. Jump Rope From a position of attention* with the rope handles grasped in your hands and the
rope on the ground behind you jump slightly into the air. At the same time rotate the
wrist and bring the rope overhead and then under your feet. The arms and legs
should be slightly bent. Additional jump rope variation can be introduced as skill
level improves. Moderate pace.

66
FLEXIBILITY EXERCISES

Neck Rotations
Body Part Focus: Neck & Upper Back

From a position of attention extend place your hand on your hips. Start by flexing your head up and down (like
you are nodding your head in the “yes” motion) for 5 repetitions. Then turn the head to the right and then the
left (like you are nodding your head in the “no” motion) for 5 repetitions. With each movement pause at the end
range of motion and hold for 2 seconds.

Straight Arms Behind Back

Body Part Focus: Shoulder, Chest

From a position of attention place both hands behind the back, interlock the fingers with the palms facing each
other, elbows fully extended, slowly raise the arms keeping the elbows straight and head upright and relaxed.
Hold for 10-15 seconds.

67
 Cross Arms in Front of Chest
Body Part Focus: Shoulder, Back

From a position of attention place the right arm across the body, the arm should be level with the shoulder and
the elbow slightly flexed. With the left arm grasp the right arm above the elbow and slowly pull the arm across
the chest. Repeat for left side. Hold each for 10-15 seconds.

Overhead Arm Pull with Trunk Lean

Body Part Focus: Arms, Back Abdomen

From a position of attention widen the stance to approximately shoulder width apart, flex the right arm at the
elbow and raise the elbow overhead. Reach with the left hand and grasp the right elbow, slowly pull the right
elbow behind the head and slightly towards the back. With the legs straight slowly lean from the waist to the left
side. Repeat for left side. Hold each for 10-15 seconds.

68
 Hand & Foot
Body Part Focus: Hamstring, Hip Flexor, Abdomen

Start by kneeling on the ground. Place hands flat on the ground, and then place the instep of your right foot next
to your right hand. Extend your left leg to the rear, and try drop your hips so that your shoulders, hips, left knee,
and left ankle form a generally straight line. Repeat for the other side. Hold each for 10-15 seconds.

Straddle
Body Part Focus: Hamstrings, Calves, Groin

Start sitting up with your upper body nearly vertical and the legs straight. Abduct the hips by spreading the legs
as wide as possible. With both hands reach between both legs and push chest towards the floor. Hold for 10-15
seconds.

69
 Seated Groin (Butterfly)
Body Part Focus: Groin

Start sitting up with your upper body nearly vertical and the legs straight. Flex both knees and bring the soles of
the feet together. Once together pull them towards the body. Place the hand on the feet and the elbows on the
legs, pull the torso slightly forward and press the elbows down causing hip abduction. Hold for 10-15 seconds.

Supine Knee Flex (Knees to Chest)

Body Part Focus: Lower Back, Glute, Hamstring

From the supine position flex both knees and bring the thighs towards the chest, grasp both knees and continue
to pull towards the chest. Keep low back in contact with the floor. Hold for 10-15 seconds.

70
 Side Quadriceps Stretch
Body Part Focus: Quads, Hip Flexor, Anterior Tibialis

Lying on your side, keep your bottom leg straight and grab the ankle on the top leg. Flex the knee and pull the
ankle behind the top glute until you feel a slight stretch in the quad and/or hip flexor. Roll onto your other side
and repeat. Hold each for 10-15 seconds.

Prone Low Back and Hip Stretch (Cobra)

Body Part Focus: Abdomen, Hip Flexor, Lower Back

Begin prone, lying face down with your legs extended behind you. Your feet should be spread a few inches
apart. Place your hands under your shoulders with your palms flat on the ground. Extend both arms to lift your
head and chest off of the ground. Only extend your arms as much your body allows. Hold for 10-15 seconds.

71
 Spinal Twist (Pretzel)
Body Part Focus: Abdomen, Lower Back and Glute

Sit up with your upper body nearly vertical and the legs straight. Place the left foot to the outside of the right
knee; place the back of the right elbow on the outside of the knee that is now bent. Place left hand on the floor
12-16 inches behind the hips. Turn the shoulders and head to the left; try to look behind you. Repeat for the
other side. Hold each for 10-15 seconds.

72
TYPES OF TRAINING EXPLANATION

Muscular Endurance and Strength Training

Callisthenic Circuits

The callisthenic workouts are full body workouts that will help build overall muscular endurance and strength using
your body weight as the resistance. The body weight exercises in the workouts are set to a Tabata interval clock,
which can be accessed for free on your phone. All exercises will require you to perform as many “proper form” reps
as possible for 20 seconds and then rest and transition to the next exercise for 10 seconds. Other calisthenics
workouts will require you to do as many sets as possible in either 3, 4, or 5 minutes. The exercises within these
workouts will have a specific number of repetitions to complete. The idea is to complete the exercise and goal
repetitions and move on to the next exercise as quickly as possible while still maintaining proper form.

Aerobic and Anaerobic Training

Continuous Runs

The objective of the continuous run is to develop aerobic capacity and to develop mental and physical tolerance to
running long distances and experiencing environmental stress. Steady state (non-stop) distance running improves
aerobic endurance, assists in caloric expenditure, and can be beneficial for assisting in recovery from more intensive
training days. The overall minimal goal is for you to be able to run 1.5 miles within 15 minutes.

Interval Running

The objective of interval training is to help develop speed and anaerobic endurance. Intervals appropriate for you to
improve physical fitness are 30/60s and 60/120s. Anaerobic endurance is important to accomplish higher intensity
bouts of work such as foot pursuits, hands-on or intermediate use of force, and emergency response situations.

The work intervals are followed immediately by an active recovery interval, so in a 30/60s interval, you will run
hard for 30 seconds and briskly walk for 60 seconds. In the 60/120s interval, you will run hard for 60 seconds (1
minute) and slowly jog for 120 seconds (2 minutes). Multiple work intervals allow you to train at and above your
maximum aerobic ability and cause the onset of fatigue many times during a single training session. Interval running
improves the resistance to fatigue of your active muscles by repeatedly exposing them to high intensity efforts. Keep
in mind that your pace during these interval runs should be much faster (at least 25%) than what you would do
during a timed continuous run. After each run you should be out of breath and “need” the walking or slow jogging
time to recover before your next run. A stopwatch and running area of at least 100 yards will be needed to properly
execute this training.

Biking / Elliptical / Rowing / Stair Climbing / Brisk Walking

If the equipment is available, you have the option to perform additional aerobic training. Choose any low
impact cardiorespiratory training and perform 15-30 minutes at a target heart rate of 70-80% of your
heart rate max. These sessions can be conducted on off days or as additional work during your schedule
fitness training days. Use the % of Heart Rate Max. chart to help you stay within your targeted zone to
improve aerobic fitness. For example, let’s say you are 26 years old, and you choose to Bike for 15
minutes at 70 to 80% HR max. You will manipulate the bikes resistance and pedal speed to achieve a
heart rate of 136 to 155 beats per minute for a goal of 15 minutes.
73
TARGET HEART RATE

Goal Heart Rates Using % of Heart Rate Max.

Age 70 75% 80% 85% 90 95

% % %
20 140 150 160 170 180 190

21 139 149 159 169 179 189

22 139 149 158 168 178 188

23 138 148 158 167 177 187

24 137 147 157 167 176 186

25 137 146 156 166 176 185

26 136 146 155 165 175 184 1. Assessing your heart rate during your
27 135 145 154 164 174 183
training bouts will help to ensure that the
training is safe and at an intensity level high
28 134 144 154 163 173 182 enough to elicit improvements in
cardiorespiratory fitness.
29 134 143 153 162 172 181
2. After at least 5 minutes of exercise assess
30 133 143 152 162 171 181 your heart rate.
3. Using your index and middle finger find your
31 132 142 151 161 170 180 radial artery (picture above).
4. Count the numbers of beats for 10 seconds
32 132 141 150 160 169 179
and multiply the number by 6 to gets beats
33 131 140 150 159 168 178 per minute.
5. Try to keep your heart rate in the target area.
34 130 140 149 158 167 177 For Continuous Runs and Low Impact Cardio
35 130 139 148 157 167 176 use the 70-80% range and for Interval Runs
(30:60 and 60:120) use the 85% to 95% range.
36 129 138 147 156 166 175 6. Use the table to find your target heart rate
zone based on your age.
37 128 137 146 156 165 174
7. If your heart rate is lower than the target
38 127 137 146 155 164 173 range, you will need to speed up or add more
incline
39 127 136 145 154 163 172

40 126 135 144 153 162 171

74
 RATE OF PERCEIVED EXERTION OVERVIEW
In your program you will see the use of RPE (Rate of Perceived Exertion). The RPE scale is used to measure the
intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how
easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10
(very, very heavy) is how you feel at the end of an exercise stress test or after an extremely difficult short burst
activity.

RPE How Easy or Difficult You Find an Activity

1 Very easy. No exertion. You are sitting or lying down, doing nothing physically.
2 Fairly light exertion. This is how you ought to feel when you are warming up and cooling down or
stretching. You can converse with no effort.
3 Light exertion. You are moving, but it’s slow and easy like strolling. This how you
should warm up your body before running. You can converse with almost no effort.
4 Moderately easy. Your breathing and heart rate is a little faster. You’re feeling a little
warmer. And you're starting to work up a sweat. But you can still maintain a conversation while
exercising without much effort.
5 Moderate to somewhat hard exertion. Your heart is pumping faster. You are breathing harder. You’re
feeling warmer. You can still converse, but it is getting tougher.
6 Hard exertion. You are breathing hard now. But you can still sip from your water
bottle. You can only say a few words at a time.
7 Hard to somewhat intense exertion. You are breathing really hard and are wondering
how you can keep on going like this.
8 Very hard. You are breathing hard and nearing your maximal limit. You can no longer say a few words
without gasping for air.
9 Super hard. You feel like your lungs are about to explode. You cannot keep this
intensity for more than one minute. Conversing is impossible. This is one tad bit away from your
maximum.
10 Ultimate exertion. This is your absolute limit. You cannot keep this pace for more
than 10 seconds. Speaking is out of the question. Pain is everywhere.

75
EXERCISE INDEX

Abdominal Crunch
Body Part Focus: Core

Start lying on your back, legs off the ground with the knees bent at 90-degrees with your hands cupped
behind your ears. Begin by pushing your low back into the ground and raising your upper back off the
ground. Your elbows do not need to touch your thighs, but you should go as far as you can without
bringing your knees towards your elbows (keep thighs at 90 degrees to torso). Return to the starting
position.

Abdominal Reverse Crunch

Body Part Focus: Core

Start by lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor
and your knees are bent at a 90° angle. Contract your abs to bring your knees up towards your chest and raise
your hips off the floor. Hold for a one count in this position, then slowly lower your legs back to the starting
position. Moving slowly with complete control is key to the reverse crunch.

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 Air Squat
Body Part Focus: Lower Body, Core

Start with your feet about shoulder width apart, toes pointed slightly out, and knees gently flexed. Start with
your arms at your side. While driving through your heels, lower your hips down and back and descend into a
squat. While you are squatting raise your arms, so they are parallel to the ground. Squat as deeply as you can
pain free; while maintaining a flat back, weight on your heels, and eyes straight ahead. Return to the starting
position.

Bear Plank
Body Part Focus: Lower Body, Core

Start on all fours. Your hands should be about shoulder width apart with the wrist directly under the shoulders.
Engage your core (think belly button to spine) to keep the back flat, push the palms into the floor, and lift your
knees three to six inches off the floor. Your hips will be level with the shoulders in the up position. Hold for given
time requirement. Return to starting position.

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 Bench Tricep Dips
Body Part Focus: Triceps, Shoulders

Start by sitting on the edge of bench with your hands besides your hips, palms down. Slide forward off the bench
while straightening your legs so that your heels touch the floor, and your butt is just off the side of the bench.
Lower your body down by bending your arms until your upper arms are parallel with the floor. Try not to let
your elbows push outward. Push down on the bench with your hands to push your body back up to the starting
position.

Bend & Reach (Cherry Picker)

Body Part Focus: Hamstrings, Lower Back

Stand with your legs wider than shoulder width apart, slightly bend your knees and hinge at the hip. Aim to
touch the ground between your feet initially and then stand back up with your arms extended overhead. Each
rep progressively try to reach a little further behind your legs. Avoid ballistic, or bouncy stretching in this
exercise. Aim for smooth movements.

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 Bicycle Crunch
Body Part Focus: Core

Lie flat on the floor with your lower back pressed to the ground. Raise your legs so your thighs are perpendicular
to the floor and your knees are bent at a 90° angle. With your hands gently cupping your ears, bring one knee up
towards your armpit while straightening the other leg, keeping both elevated higher than your hips. Rotate your
torso so you can touch your elbow to the opposite knee as it comes up. Repeat to the opposite side. Don't pull
your head forward, make your torso do the work of rotation.

Body Builder
Body Part Focus: Total Body

From a standing position begin the movement by squatting and then placing both hands on the ground. Thrust
the legs back to a pushup position, return the legs to the squat position and then return to the standing position.

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 Burpee
Body Part Focus: Total Body

From a standing position begin the movement by squatting and then placing both hands on the ground. Thrust
the legs back to a pushup position, return the legs to the squat position followed by jumping straight up in the air
with arms extended overhead. Carefully land with both knees slightly bent to absorb the force.

Close Grip Push Up

Body Part Focus: Upper Body

Start in the up portion of a push up with your hands flat on the floor and your index fingers approximately 8-12
inches apart from each other. This should be narrower than your normal push up hand positioning. While
keeping your elbows pointed behind you and keeping your arms close to your torso throughout the movement;
lower yourself until your chest is 3-4 inches off the floor and push back up to the start. Remember to keep your
body in straight line from your shoulders to your ankles on each repetition.

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 Dead Bug
Body Part Focus: Core (Transverse Abdominis and Spinal Erectors)

Start by lying on your back with your arms extended straight up. Lift your feet off the floor and bend your hips
and knees to 90-degrees. Engage your core by pressing your lower back into the floor and continue to do so
throughout the entire set. Begin by slowly reaching your right arm backward, over your head and toward the
floor as you simultaneously extend your left knee and hip, reaching your right heel toward the floor. Stop the
movement just before your arm and leg touch the ground. Reverse the movement and return your right arm and
left leg to their starting positions. Move slowly and steadily, breathing normally as you go and avoiding any
twisting movements of your hips. Perform the same movements on the opposite sides (leg arm back, right leg
straight). Continue to alternate sides for time or reps.

Flutter Kicks
Body Part Focus: Core

Lie down on your back, facing up. Place both of your hands underneath your buttocks. Keep your lower back on
the ground as you raise your legs about 6-8” inches off the ground. Keep both legs straight, raise your right leg
while lowering your left leg, and then switch. Continue alternating for the given amount of time or reps.

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 Half Boat Pose
Body Part Focus: Core

Starting position is in the upright sitting position, with your knees bent and feet flat on the floor. Begin the
movement by keeping your back flat and lean back. When you have found a balance point, raise your feet so that
your calves are parallel to the floor. Reach your hands toward your feet, arms should also be parallel to the floor.
Breathe normally while holding the pose and try to maintain straight back throughout the given time. If needed
you can grab the underside of knees to make the pose easier, however the goal is to work up to not needing to.

Hand Release Push Up

Body Part Focus: Chest, Shoulders, Triceps, Core

Start in the “up position” of push-up with your shoulders directly over your wrists, hand slightly outside of
shoulder width, and feet together or up to a boot’s width apart. Lower yourself down until your chest hits the
floor. Keep elbows at a 45-degree angle from your torso so you look like an arrow from above. At the bottom,
pick your hands up to hover off the floor a few inches. Then, place your palms back down, engage your core, leg,
and glute muscles, and without arching or rounding your spine, push back to the “up position”.

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 Heel Tap Crunch
Body Part Focus: Core

Lie on your back with knees bent, feet flat on the floor- slightly wider than shoulder width apart, and hands at
your sides. Push your low back into the ground, lift your upper back and shoulder blades off the floor while fully
extending your arms down the side of your body. Crunch your torso forward and to the right until you can touch
your right heel with your right hand. Hold for a count of one. Return to the starting position smooth motion,
inhaling as you do so. Repeat the movement, this time to your left side. When you have completed the movement
on both sides, you have done one repetition.

Hip Bridge (Static)

Body Part Focus: Glutes, Hamstrings, Core

Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten
your abdominal and buttock muscles by pushing your low back into the ground before you push up. Push
through your heels and raise your hips to create a straight line from your knees to shoulders. Squeeze your core
and pull your belly button back toward your spine. Hold in the up position for the given amount of time. Return
to the starting position.

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 Hip Bridge March
Body Part Focus: Glutes, Hamstrings, Core

Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten
your abdominal and buttock muscles by pushing your low back into the ground before you push up. Push
through your heels and raise your hips to create a straight line from your knees to shoulders. Squeeze your core
and pull your belly button back toward your spine. While in the up position raise your left foot off the ground
approximately 8-12” while trying not to let your hips drop. Return left foot to ground. Repeat with the right foot.
Continue alternating for the given amount of time or reps.

Lateral Lunge
Body Part Focus: Lower Body

Start by standing tall with your feet parallel to each other, and approximately shoulder width apart. Your back
should be straight, core engaged and weight slightly back on your heels. Take a big step to the right ensuring that
you are sitting back while bending your right knee. Continue lowering yourself until your right leg is bent at
around 45° while keeping your trailing leg (left) straight. Push back up to the starting position. Repeat going to
the left.

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 Lateral Plank Walk
Body Part Focus: Chest, Shoulders, Triceps, Core

(Start in close grip push up position) (Right hand moves out) (Right foot moves out)

(Left hand moves in toward body) (Left foot in toward body- back in start position)

Start in the top of the push-up position with your shoulders over your wrists, hands slightly wider than your
shoulders and feet about a boot’s width apart. Engage your core muscles to keep a flat back and prevent your hips
from sagging. Start the movement by lifting and moving your right arm out to your right by about 6-8 inches.
Followed by lifting and moving your right foot out to your right by about 6-8 inches. Return to the starting
position by lifting your left hand and bring it in towards your body (back under the shoulder) and then take your
left foot and move it in towards your body. At this point, you should be in the top position of a push up again.
Repeat moving in the opposite direction.

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 Lunge (In Place)
Body Part Focus: Lower Body

Stand tall with your feet about hip-width apart. Take a long step forward with the right leg while extending your
arms out in front of you. Start to shift your weight forward so your heel hits the floor first under control. Lower
your body until your right thigh is parallel to the floor and right shin is vertical. Your rear knee should be about
3-5” off the ground. It’s OK if the front knee shifts forward a little. Your upper body should remain vertical
throughout the movement. Press into your right heel to drive back up to starting position. Repeat on the other
side.

Mountain Climber
Body Part Focus: Upper Body, Core

Start in the up position of a push up. Begin movement by pulling your left knee into your chest as far as you can.
Switch legs; pulling one knee forward and extending the other knee back. Keeping your hips down, run your knees
in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

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 Overhead Squat
Body Part Focus: Upper Body, Lower Body, Core

Start with your feet about shoulder width apart, toes pointed slightly out, and knees gently flexed, and arms
extended overhead. While driving through your heels, lower your hips down and back while descending into a
squat. Squat as deeply as you can pain free; while maintaining a flat back, weight on your heels, and your arms
straight and in line with your ears. Return to the starting position.

Partial Curl Up
Body Part Focus: Core

Lie down on your back, facing up. Place both of your hands underneath your buttocks. Your knees should be bent
at 90 degrees and your feet flat on the floor. While pressing your low back into the ground raise your upper back
off the ground by “leading” with your chest. Actively try to engage abdominal muscles and keep your neck and
spine in a “neutral” position. Try not to lift elbows off the ground. Hold up position for given amount of time.

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 Pike Push Up
Body Part Focus: Chest, Shoulders, Triceps, Core

From a push up position with your hands and feet about shoulder width apart, walk your hands back toward your
feet as you “hike” your butt up in the air, bending at the hips so your body forms an “L” position. While
maintaining the L position keep your weight on the balls of your feet, letting your heels rise off the floor begin the
movement by bending your elbows and lower your head towards the floor. Keep your neck relatively straight
and lower the top of your head to the floor. Finish by pressing yourself back up to the starting point, maintaining
the “L” position of your body with your hips high.

Plank
Body Part Focus: Abdominals, Back, Shoulder

Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet
flexed with the bottoms of your toes on the floor. Rise up on your toes so that only your forearms and toes
touch the floor. Your body should hover a few inches off the floor in a straight line from shoulders to feet. Draw
your navel toward your spine and tighten your buttocks. Keep a neutral neck and spine. Don’t let your hips sag
down to the ground.

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 Plank Jacks
Body Part Focus: Core

Start in the “up” position of a push-up with your shoulders over your wrist, hands slightly wider than shoulder
width and feet together or up to a boot’s width apart. Draw your navel toward your spine and tighten your
buttocks. Keep a neutral neck and spine. Don’t let your hips sag down to the ground. Like the motion of a
jumping jack, jump your legs wide and then back together. Jump as quickly as you want but keep your pelvis
steady and don't let your buttock rise toward the ceiling.

Prone Rower (Hyperextension)

Body Part Focus: Lower Back, Upper Back

Lay face down on floor, with arms outstretched in front of you. Keeping your legs and toes in contact with the
floor raise your chest and arms off the ground and then pull elbows toward your torso as if you were doing a
row. Return arms to outstretched position and relax.

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 Pulse Push Up
Body Part Focus: Chest, Shoulders, Triceps, Core

Start in the “up” position of a push-up with your shoulders over your wrist, hands slightly wider than shoulder
width and feet together or up to a boot’s width apart. Draw your navel toward your spine and tighten your
buttocks. Keep a neutral neck and spine. Don’t let your hips sag down to the ground. Begin the movement by
lowering yourself down until your chest is about an inch or two from the ground. Once at the bottom, push
yourself up about ½ way, return to the bottom, push yourself up about ½ way again, return to the bottom and
then finish the rep by return fully to the starting position. This constitutes 1 rep (essentially it is 2 bottom half
push-ups followed by one full push-up).

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 Pulse Air Squat
Body Part Focus: Lower Body

Start with your feet about shoulder width apart, toes pointed slightly out, and knees gently flexed. Start with your
arms at your side. While driving through your heels, lower your hips down and back and descend into a squat.
While you are squatting raise your arms, so they are parallel to the ground. Squat as deeply as you can pain free;
while maintaining a flat back, weight on your heels, and eyes straight ahead. Once at the bottom, squat up about ½
way, return to the bottom, squat up about ½ way again, return to the bottom and then finish the rep by return
fully to the starting position. This constitutes 1 rep (essentially it is 2 bottom half squats followed by one full
squat).

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 Push Up Plank
Body Part Focus: Chest, Shoulder, Triceps, Core

Start in the “up” position of a push-up with your shoulders over your wrist, hands slightly wider than shoulder
width and feet together or up to a boot’s width apart. Draw your navel toward your spine and tighten your
buttocks. Keep a neutral neck and spine. Don’t let your hips sag down to the ground. Sagging hips makes the
exercise initially easier, but it’s not a push-up plank and it defeats the purpose of the exercise.

Push Up
Body Part Focus: Chest, Shoulders, Triceps Core

Begin on your hands and knees with your hands underneath your shoulders but slightly wider than your
shoulders and feet about a boot’s width apart. Come onto the balls of your feet and the heels of your hands, and
then walk the feet back until you're in the plank position. Keep your hips lifted to avoid the lower back sagging.
Begin to bend your elbows, lowering your body in one solid piece down towards the floor. Your elbows will bend
out to the side, not behind you (approximately 45 degrees to torso). Keep your abdominal and leg muscles
engaged throughout the entire movement. Your head should stay in line with your spine; do not let your hips
droop. Lower yourself down until your chest is about an inch or two from the ground and then push yourself
back up to the starting position.

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 Rower Sit Up
Body Part Focus: Core

Starting position is lying on your back with arms extended overhead, legs straight and feet touching. In one
motion, bring your feet towards your body while sitting up and swinging arms forward. In the up position your
arms should be extended in front of you, feet flat on the ground with your hands slightly past your feet. Return to
the starting position, repeat.

Russian Twist
Body Part Focus: Core

Start by sitting on the floor, with your knees bent and feet flat on the ground. Then lean back so your upper body
is at a 45-degree angle to the floor. Keep your back straight at this angle throughout the exercise, as it will be
tempting to hunch your shoulders forward. Link or keep your hands close together in front of your chest, then
brace your core and raise your feet up off the ground about 3-6 inches. Rotate your arms all the way over to one
side, then do the same in the other direction.

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 Side Plank (Left Side)
Body Part Focus: Abdominals, Hips, Shoulders

Lie on your left side, legs extended and stacked from hip to feet. The elbow of your left arm is directly under your
shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your
navel toward your spine. Lift your hips and knees from the mat. Keep your torso in a straight line with no
sagging or bending. Hold the position for the given amount of time.

Side Plank (Right Side)

Body Part Focus: Abdominals, Hips, Shoulders

Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under
your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing
your navel toward your spine. Lift your hips and knees from the mat. Keep your torso in a straight line with no
sagging or bending. Hold the position for the given amount of time.

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 Side to Side Hops
Body Part Focus: Total Body

Start with your feet about shoulder-width apart, knees slightly bent, butt back and chest up. Begin by jumping to
the left, land softly with your knees and hips slightly bent and immediately jump to the right. Continue to hop
side to side for the given number of repetitions. You can place a piece of tape on the floor or use a small object to
jump over if you want. Try to keep the movement fluid and continuous, just 6-8 inches side to side is enough.

Single Leg Heel Taps

Body Part Focus: Core

Start by lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor
and your knees are bent at a 90° angle. Activate your core by pushing your low back into the ground. Slowly
lower one foot down, tapping the heel on the floor, and then lift it back up returning to the starting position.
Repeat with the other leg, alternating back and forth. Try to keep your low back in contact with the floor
throughout the entire set.

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 Single Leg Hip Bridge
Body Part Focus: Glutes, Hamstrings, Core

Lie on your back with one leg straight and the other knee bent so that the foot is flat on the floor under the knee.
Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.
Push up through the heel of your foot, raising your hips until you form a straight line from your shoulder to knee.
Make sure that the hips do not drop down toward the side of the straightened leg, and make sure that you bridge
up from the hips rather than arching the low back. Hold the position for the given amount of time before
switching sides.

Spiderman Plank
Body Part Focus: Core

Start in a plank position with your elbows underneath your shoulders, feet about hips-width apart. Engage your
core, squeeze your glutes, and make sure your neck is in line with your spine so that there is a straight line from
your head to heels. Keeping your hips as level as possible, bend your right leg to bring your right knee as close as
possible toward your right elbow. Try not to let your knee touch the ground. Pause for about a 1 second count,
and then extend the right leg back to the plank position. Repeat on your left side, bringing your left knee up to
your left elbow. Continue alternating sides until all reps are complete.

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 Spiderman Push Up
Body Part Focus: Upper Body, Core

Start in the “up” position of a push up with your hands flat on the floor about shoulder-width apart and wrists
directly under your shoulders. Keeping your body in a generally straight line, bend your arms and lower yourself
until your chest is 3-4 inches off the floor. At the bottom on the push-up bend your right leg out to the side and
bring your right knee toward your right arm. Try not to let your knee touch the ground. While pushing back up
to the start position; simultaneously extend your leg back. Ensure proper alignment prior to initiating next
repetition. Repeat alternating sides.

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 Sprawl & Up
Body Part Focus: Total Body

Use soft mats/flooring or grass to perform. Starting position is in an athletic stance with the knees bent, butt
back, chest up and hands up. Begin the movement by squatting down and placing both hands on the ground.
Quickly thrust the legs back and drop the hips. Hold for a 1 count, and then return the legs back to the squatting
position and stand back up to the starting position.

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 Squat Jump
Body Part Focus: Total Body

Start with your feet about shoulder width apart, toes pointed slightly out, and knees gently flexed. While driving
through your heels, lower your hips down and back and descend into a squat. Squat until the back of your thighs
are parallel to the ground, or a until pain free depth. When you reach the bottom of your squat immediately jump
up explosively. When you land; your chest should be up, knees slightly bent and hips back. Try to land quietly.
Reset your feet if needed and prepare for the next repetition. Try to keep the movement fluid; landing each jump
should be done smoothly and quietly (no stomping) to protect your knees and back as well as to work
deceleration skill sets.

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 Tac Fall Standing Base
Body Part Focus: Total Body

Use soft mat/flooring or grass to perform. Starting position is in an athletic stance with the knees bent, butt back,
chest up and hands up. Begin the movement by squatting down, gently fall to the ground with your chin tucked
and roll onto the upper back. To recover; roll forward to the upright position with one arm protecting your face,
one arm to the rear propping your torso upright, one knee bent, and the other leg extended. Place your weight on
your rear hand, lift your hips off the ground and slide the leg that was extend behind you and place your foot flat
on the ground while still protecting your face. Return to the starting position.

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 Skydiver
Body Part Focus: Lower Back

Lay face down on floor, with your arms bent at 90 degrees at the shoulder and elbow. Keeping your legs and toes
in contact with the floor raise your chest off the ground while maintaining the 90- degree angle at the shoulder
and elbow. Hold for 1 count. Return to the starting position.

Wide Push Up
Body Part Focus: Upper Body and Core

Start in the “up” position of push-up with your shoulders directly over your wrists, your hands approximately 6”
outside of shoulder width, and feet together or up to a boot’s width apart. Lower yourself down until your chest
is approximately 3” off the floor and press back up to the top position. Try to keep your elbows at a 45-degree
angle from your torso so you look like an arrow from above while raising and lowering yourself. Your
abdominals and leg muscles should stay engaged throughout the entire movement while keeping your head,
shoulders, hips, and legs in a generally straight line.

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 Windmill
Body Part Focus: Hamstrings and Lower Back

Stand with your legs approximately shoulder-width apart, arms straight out to the side, and your knees slightly
bent. Initiate the movement by hinging at the hips while reaching with your right arm towards the outside of
your left foot. Your hand does not need to touch your foot, only move to the point of a slight stretch. Return to
the starting position and repeat with you left arm and right foot. Avoid ballistic, or bouncy stretching in this
exercise. Aim for smooth movements.

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 APPENDIX C: EXERCISE VIDEO INDEX
Exercises Video Link
Abdominal Crunch https://youtu.be/xTmMM-AyKRc
Abdominal Reverse Crunch https://youtu.be/qgA3iGzmdkc
Air Squat https://youtu.be/EIuf39Sgxbw
Bear Plank https://youtu.be/IsIIJkkILkw
Bench Tricep Dip https://youtu.be/IVQCSC-ukP4
Bend & Reach https://youtu.be/I8N7PmMaeLs
Bicycle Crunch https://youtu.be/pS5NzCbYMr4
Bodybuilder https://youtu.be/gZi0sYjCPxc
Burpee https://youtu.be/Dg0ATRdJBYg
Close Grip Push Up https://youtu.be/F-adUQ8kMrk
Dead Bug https://youtu.be/ieDYJYk5tM8
Flutter Kicks https://youtu.be/qIP9l1AOGCw
Half Boat Pose https://youtu.be/SLfv8HWKxa8
Hand Release Push Up https://youtu.be/KIdTljIH7Dc
Heel Tap Crunch https://youtu.be/Ei4vplVQ_oA
Hip Bridge https://youtu.be/h6xb2sbHIeM
Hip Bridge March https://youtu.be/KAxjCY1W0OM
Lateral Lunge https://youtu.be/SxVHiX7Wf-E
Lateral Plank Walk https://youtu.be/gfRM6ZUMWi4
Lunge https://youtu.be/EGr_IRQPnZU
Mountain Climber https://youtu.be/fCv_yHuulCs
Overhead Squat https://youtu.be/g_wzqkZ_yzM
Partial Curl Up https://youtu.be/o-YBgHBzwYE
Pike Push Up https://youtu.be/18kzPNo5GXs
Plank https://youtu.be/H7HMI7omKb4
Plank Jacks https://youtu.be/V0TI8w8jD_4
Prone Rower https://youtu.be/MwfCg2yovlA
Pulse Push Up https://youtu.be/Sqy8F3SCSCE
Pulse Air Squat https://youtu.be/Ix1tMG9HZAM
Push Up Plank https://youtu.be/xuunwE9QGIQ
Push Up https://youtu.be/c3uXBY8oqK4
Rower Sit Up https://youtu.be/0BmK_0riaWw
Russian Twist https://youtu.be/VyKStt12wTc
Side Plank (Left Side) https://youtu.be/UzBX9M8VT6o
Side Plank (Right Side) https://youtu.be/UzBX9M8VT6o
Side to Side Hops https://youtu.be/vt68GrbDsXY
Single Leg Heel Taps https://youtu.be/OLWGdrJe1Y4
Single Leg Hip Bridge https://youtu.be/YVE0MZ9AKNc
Spiderman Plank https://youtu.be/UyEfG3nfdz8
Spiderman Push Up https://youtu.be/15DBy6tY26c

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Sprawl & Up https://youtu.be/MGtnufTSsi4
Squat Jump https://youtu.be/AgRLl5eecBk
Tac Fall Standing Base https://youtu.be/NEthc60WQAg
Skydiver https://youtu.be/lZDPbzRcY3Q
Wide Push Up https://youtu.be/1U20L3ZO1GA
Windmills https://youtu.be/5AKWmYsYzKA

STRETCHES
Neck Rotations https://youtu.be/moLpqjQNCMM
Straight Arm Behind Back https://youtu.be/eqxksFJe6w4
Cross Arm in Front of Chest https://youtu.be/yGsB5JrQwVE
Overhead Arm Pull with Trunk Lean https://youtu.be/CaRTEVOrxNA
Hand and Foot https://youtu.be/MjnD5AjyYys
Straddle https://youtu.be/qvNORxC0k-0
Seated Groin (Butterfly) https://youtu.be/ZYVoiInRpJM
Supine Knee Flex (Knees to Chest) https://youtu.be/fUByNMYkE8w
Side Quadricep Stretch https://youtu.be/8clhNyN-PHc
Prone Low Back/Hip (Cobra) https://youtu.be/BwEqIOZuutk
Spinal Twist (Pretzel) https://youtu.be/zjmrV-4VCuc

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