Let’s build a fitness toolbox that’s officer-approved and shift-tested. Send your tips, workouts and routines to Project2ndshift@yahoo.com
To meet demanding schedules, your fitness workout needs to be quick and effective. Whether you get called in early or have to work late, you need a workout that you can complete quickly and still get some rest. Consistency is key, so have an expedited version for busy days and an intense, hard-hitting workout for when you have more time.
Strength and Cardio Routine trial workout to get you started:
Click to expand – trial workout for Officers Who Train with Purpose
Full-Body Fitness for Officers Who Train with Purpose
This isn’t about chasing trends—it’s about staying sharp for the people who count on you. These workouts are built for officers who train with purpose, not ego. Choose one movement from each category below to build your own full-body circuit. No fluff—just results.
Push (Upper Body Strength)
- Push-Ups (standard, incline, or decline)
- Resistance Band Overhead Press
- Sandbag Floor Press
Pull (Back & Grip Strength)
- Resistance Band Rows
- Pull-Ups
- Bent-Over Dumbbell Rows
Squat (Leg Power & Stability)
- Bodyweight Squats
- Goblet Squats (with kettlebell or dumbbell)
- Sandbag Front Squats
Hinge (Posterior Chain & Explosiveness)
- Kettlebell Swings
- Sandbag Deadlifts
- Hip Bridges (weighted or bodyweight)
Core (Stability & Control)
- Planks (front and side)
- Dead Bugs
- Side Planks with Reach-Throughs
Conditioning (Cardio & Mental Toughness)
- Jump Rope Intervals
- Stairwell Sprints
- EMOM: Every Minute on the Minute (e.g., 10 squats + 10 push-ups)
How to Use This Pick one movement from each category and perform 3–4 rounds. Adjust reps and rest based on your shift schedule and gear access. Example:
1-Minute Jump Rope
10 Push-Ups
12 Band Rows
15 Goblet Squats
20 Kettlebell Swings
30s Side Plank
Project 2nd Shift 
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