Fitness Challenge Calendar

This challenge is designed to promote physical wellness and enhance readiness for the demanding responsibilities faced by law enforcement officers . Tailored to the needs of PLEA members , it features simple , achievable exercises that require minimal equipment , ensuring accessibility for all while supporting overall health and performance in the line of duty .

EXAMPLE CALENDAR : Week 1 – Building Endurance

Day 1 : 20-minute brisk walk or jog

Day 2 : 10 push-ups , 10 squats , and 10 lunges ( repeat 3 times )

Day 3 : Rest day ( focus on stretching )

Day 4 : 15-minute high-intensity interval training ( HIIT )

Day 5 : Core workout : 1-minute plank , 20 sit-ups , and 20 Russian twists ( repeat twice )

Day 6 : 30-minute hike or nature walk

Day 7 : Rest and recovery ( include yoga or deep stretching )

Week 2 – Strength And Power

• Introduce bodyweight exercises like burpees , pull-ups , and step-ups .

• Increase reps or sets for progression .

Week 3 – Agility and Speed

Incorporate ladder drills , shuttle runs , and cone drills to enhance footwork and speed .

Week 4 – Putting It All Together

Create a circuit combining endurance , strength , and agility exercises to simulate real-life physical demands .

Additions :

Include a progress tracker to log daily accomplishments .

Encourage participants to share their progress on social media or within their precincts for added motivation .

1 . POWER BREAKFAST WRAP

• Ingredients : Whole wheat tortilla , scrambled eggs , spinach , avocado slices , shredded cheese , and salsa .

• Instructions : Layer ingredients in the tortilla , roll it up , and enjoy on the go .

• Why It Works : Packed with protein , healthy fats , and fiber , this meal keeps you full and energized during early shifts .

2 . ONE-PAN CHICKEN AND VEGGIES

• Ingredients : Chicken breast , diced sweet potatoes , broccoli florets , olive oil , garlic , salt , and pepper .

• Instructions : Toss everything together on a baking sheet , roast at 400 ° F for 25 minutes , and divide into meal prep containers .

• Why It Works : A simple , nutrient-dense meal perfect for lunches or dinners .

3 . PROTEIN-PACKED SMOOTHIE

• Ingredients : Unsweetened almond milk , frozen mixed berries , a scoop of protein powder , spinach , and a tablespoon of almond butter .

• Instructions : Blend until smooth and enjoy as a quick snack or meal replacement .

• Why It Works : Quick to prepare and loaded with vitamins , minerals , and protein to refuel on busy days .

4 . OVERNIGHT OATS

• Ingredients : Rolled oats , Greek yogurt , almond milk , chia seeds , honey , and your choice of toppings ( e . g ., nuts , banana slices ).

• Instructions : Mix everything in a jar , refrigerate overnight , and grab it in the morning .

• Why It Works : A no-cook breakfast that ’ s rich in fiber and protein .

BONUS TIPS : Include a list of time-saving kitchen tools like slow cookers or meal prep containers .

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