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Description

Prep for the KY P.O.P.S. fitness test. This is a progressive program. Bench press 50% of your body weight. 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
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Rest
Rest
15 seconds

Set 2: 5 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Transition
Transition
30 seconds

Set 4: 5 rounds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
5 reps
Rest
Rest
1 minute

Set 5: 1 round
Transition
Transition
30 seconds

Set 6: 5 rounds
Cable Tricep Push Down
5 reps
Rest
Rest
1 minute

Set 7: 1 round
Transition
Transition
1 minute

Set 8: 1 round
Sit-Ups
Sit-Ups
25 seconds
Rest
Rest
1 minute
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
1 minute
Sit-Ups
Sit-Ups
15 seconds
Rest
Rest
1 minute

Set 9: 1 round
Transition
Transition
1 minute

Set 10: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
1 minute
Push-Ups
Push-Ups
20 seconds
Rest
Rest
1 minute
Push-Ups
Push-Ups
15 seconds
Rest
Rest
1 minute


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