Everyday Fitness

Physical fitness is about empowering yourself to be able to face all manner of physically demanding circumstances.

As a law enforcement officer, there will be times when you need to act quickly. Being physically fit will allow you to do what needs to be done – whether it’s chasing a subject or assisting in an emergency – while also ensuring that you do not get injured. The truth is, maintaining strength and flexibility will help you avoid injury while also allowing you to execute all of your duties safely and effectively.


So how do you attain and maintain optimal physical fitness? The trick is consistency and discipline. You don’t need to push yourself until you burn out. By allowing your body to incrementally adjust to arduous physical labor, you will build a solid foundation that will help you increase your strength, speed, and stamina sustainably.

Regular workouts that are simple but consistent are more effective than hard but sporadic workouts. Even better, being physically fit doesn’t have to be complicated. Diligence is more effective than heavy but intermittent exercises.

Ready to get in shape? Here are ten simple exercises to get you started.



Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that by promoting functional movement while also increasing strength in your legs and glutes.


Push-Ups are among the most basic yet effective bodyweight moves you can perform because of the number of muscles engaged in each movement.




Squats increase lower body and core strength while also improving flexibility in your lower back and hips. Because squats engage some of the largest muscles in the body, they also burn a significant number of calories.

Standing Overhead Dumbbell Presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy-bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.


Dumbbell Rows


Dumbbell rows are compound exercises that strengthen multiple muscles in your upper body. You can get the most out of these exercises by choosing a moderate-weight dumbbell and ensuring that you’re squeezing at the top of the movement.

Single-Leg Deadlifts

Single-leg deadlifts require leg strength for both balance and stability. Using light to moderate dumbbells to complete this move will help you level-up and get more out of this exercise.




The exercise we love to hate, burpees are an effective, whole-body exercise that improves both cardiovascular endurance and muscle strength.

Side Planks

A strong core is the most essential building block to a healthy body. Side planks are a core-specific exercise that highlights the mind-muscle connection. Using controlled movements will ensure you’re completing this move effectively.




Although they are basic, sit-ups are an effective way to target your abdominal muscles. For those with lower back issues, a crunch – rather than a full sit-up – can help you work out abdominal muscles without discomfort.

Glute Bridge

The glute bridge effectively works your entire posterior chain, which can help with speed and balance.


The ability to fulfill our physical fitness standards depends not just on strength or swiftness, but on the mental fortitude and discipline to train and maintain the athletic prowess needed to execute the duties of your position. It’s not just about the six-pack or the six-minute mile. Becoming physically fit isn’t about pushing yourself to the breaking point, it’s about consistency.

Discipline and strategic workouts will get you results without burnout or injury.

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