The document outlines a fitness program for an Executive Protection Unit with a series of bodyweight exercises including squats, lunges, push ups, dips, crunches, and jump roping or running in place. The program recommends doing each exercise for 10-20 repetitions in 4 sets, 3 times per week, except for crunches which are 15-25 reps and jump roping or running which is 15-30 minutes. Always consult your healthcare provider before starting a new exercise routine.

1. Fitness Program
The following exercises provide operationally related fitness standards
for Executive Protection Unit personnel. Remember, always consult
your health care provider before embarking on any new physical
activity or exercise program.

2. Bodyweight Squat
Stand upright, keep your head up, back
straight, bend your knees and lower yourself
so your thighs are parallel with the floor.
Stand up to the starting position and repeat.
15 to 20 repetitions, 4 sets, 3 times per
week.

3. Bodyweight Lunge
Stand upright, step forward with one leg and
lower your upper body down, bending your
leg. Don’t allow your knee to go forward
beyond your toes as you come down,
keeping your front shin perpendicular to the
ground. Push up to the starting position, and
repeat with the opposite leg. 15 to 20
repetitions, 4 sets, 3 times per week.

4. Chair Push Ups
Place two plain chairs facing each other, front
to front, about 18 inches apart. Place hands
on the seat of each chair, starting with arms
straight and your body extended in a leaning
position. Come up slowly until your arms are
straight. Bend the elbows as you go down
and bring the arms straight as you come up
and repeat. 10 to 15 repetitions, 4 sets, 3
times per week.

5. One-arm Push Ups
Place one arm behind your back and lower
yourself to the floor with the other arm.
Once your chest touches the floor, push up
to the starting position. Finish your
repetitions, the repeat with the other arm.
10 to 15 repetitions, 4 sets, 3 times per
week.

6. Floor Dips
Place your hands on the floor shoulder width
apart. Place your heels on an elevated
surface. Bend your arms and lower your
body to the floor. Push up to the starting
position and repeat. 10 to 15 repetitions, 4
sets, 3 times per week.

7. Crunches
Lie on your back on the floor. Place legs
across a chair in front of you. Your hands
should be at the sides of your head. Curl your
trunk upward toward your knees. Hold and
squeeze for a moment and repeat. 15 to 25
repetitions, 4 sets, 3 timer per week.

8. Jump Rope or Run in
Place
Jump roping or running in place is good
cardiovascular conditioning. Jump or run at
your own pace in line with your current
fitness level. Jump roping or running can
burn up to 1000 calories per hour, making it
an efficient workout. 15 to 30 minutes, 3
times per week.