POPS prep

Prep for the KY P.O.P.S. fitness test. This is a progressive program. Bench press 50% of your body weight plus 5lbs. Barbell shall come to within 3" from your chest. Sit-ups are performed with fingers overlapping behind the head. Push-ups are completed by coming to within 3" from the floor.

Exercises

Set 1: 2 rounds

Big Forward Arm Circles

20 seconds

Rest

10 seconds

Big Reverse Arm Circles

20 seconds

Rest

10 seconds

Jumping Jacks

30 seconds

Rest

10 seconds

Chest Openers

30 seconds

Rest

10 seconds

Set 2: 1 round

Transition

1 minute

Set 3: 8 rounds

Weights: Moderate

Barbell Bench Press

Reps until failure

Rest

1 minute

Set 4: 1 round

Transition

1 minute

Set 5: 1 round

Sit-Ups

25 seconds

Rest

1 minute

Sit-Ups

20 seconds

Rest

1 minute

Sit-Ups

15 seconds

Rest

1 minute

Set 6: 1 round

Transition

1 minute

Set 7: 4 rounds

Weights: Moderate

Cable Tricep Push Down

5 reps

Rest

1 minute

Set 8: 1 round

Transition

1 minute

Set 9: 1 round

Push-Ups

25 seconds

Rest

1 minute

Push-Ups

20 seconds

Rest

1 minute

Push-Ups

15 seconds

Rest

1 minute

Set 10: 1 round

Transition

2 minutes

Set 11: 5 rounds

Run

5 minutes

Walking

1 minute

Related Workouts

P&P UPS

5 mins 20 secs, Moderate

Push-Ups

3 minutes, Moderate

ppppush

3 mins 15 secs, Intense

Quick Fit

11 minutes, Beginner

Basic Exercises

3 mins 45 secs, Beginner

Fast Pushups

5 mins 33 secs, Moderate

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