Due to Covid-19 we are currently not hosting the Candidate Workout Program. However, we are here to assist and guide you to get physically prepared for the Academy.
Physical exercise can be strenuous and individuals are subject to risk of serious injury. We urge you to obtain clearance from your doctor to proceed with participating in any exercise activity. You should be in good physical condition to be able to participate in the following exercises. You agree that by participating in the physical exercise program or training activities, you do so at your own risk and agree to release and discharge the City of Los Angeles, Los Angeles World Airports and Los Angeles Airport Police Department of negligence. This is only to be used as a guide and recommendation to prepare candidates for the rigors of the Police Academy.
Below is a Workout Plan to follow and get some of the basics down.
Workout Plan
LIGHT AEROBICS/ WARM-UPS
Perform these exercises for approximately 5-10 min.
- 50x Jumping Jacks
- 10x Knee Hugs
- 20x Bodyweight Squats
- 20x A-Skips
- 10x Reverse Lunge Reaches
- 10x Plank Alternating Leg Lifts
* Repeat this warm-up circuit 2xs
STRENGTH AND CONDITIONING
Complete the following exercises without rest in between each exercise.
- 10x Push-ups
- 12x Sit-ups
- 6x Burpees
- 12x Front Lunges
- 10x Dead Bugs
- 8x Jump Squats
- 10x Pendulum Legs
- 30 sec Plank Holds
* Rest 1 minute and repeat this circuit 3xs.
* If the suggested repetitions are not challenging, candidates are advised to increase repetitions
according to their capabilities.
COOL DOWN AND STRETCH
- 30 sec Quad Rocker
- 30 sec Quad Stretch
- 30 sec Hamstring Stretch
- 30 sec Triceps and T stretch
* Repeat this cool down circuit 2xs
