Recruit Ready Fitness

Recruit Ready Fitness đŸ’ȘI help Aspiring First Responders
đŸ”„Exceed the standards within their role
👇Access My Free Course

12/06/2026

This is exactly what one of our recruits worked on.

At the start, the mornings felt sluggish. Training felt harder to fit in. Food choices were more random, and getting organised felt like another task on the list.

So instead of trying to change everything overnight, we focused on the basics.

Meal prep.
Packing workout gear ahead of time.
Creating a simple routine.
Fuelling the body properly.
Showing up even when motivation was low.

Over time, those small habits started to stack.

Energy improved.
Training felt more manageable.
The day had more structure.
And the routine that once felt hard slowly became normal.

That is the power of building habits that support your goal.

It is not about being perfect from day one.

It is about creating a system that helps you keep moving forward.

11/06/2026

3 exercises every serving or aspiring military, police, and first responder needs in their training right now.

If your job demands you move fast, react instantly, and perform under pressure, your legs need to be trained for explosiveness, not just strength.

Here's what to add to your program:

1. Bounds

Two foot takeoff, two foot landing, driving as far forward as possible with each rep. This builds explosive hip and leg power that transfers directly into your sprints, your agility, and your ability to accelerate fast under any conditions.

2. Prone Position Sprints

Starting from the ground and getting to full speed instantly is a skill. This trains your nervous system to react and accelerate from zero, exactly what you'll face on assessment day and in the field.

3. Walking Lunges

Single leg strength and stability through a full range of motion builds the foundation your explosive work sits on. Don't neglect them.

Train these consistently and you'll feel the difference in your run times, your beep test, and how you move when it matters most.

I've put together a full list of fundamental exercises every military, police, and first responder candidate should be doing.
Want it?

Comment RECRUIT below and I'll send it straight to your DMs.

11/06/2026

Back + Core Giant Set đŸ”„

This is not just about doing random exercises back to back.

A giant set like this helps you build strength, control, and conditioning in one focused block.

Here’s what’s happening:

Pull-Ups
Targets the lats, upper back, arms, and grip strength. This helps build the pulling power needed for climbing, obstacle work, bodyweight control, and overall upper-body strength.

Hanging Knee Raises
This trains the lower abs and core while also challenging your grip and shoulder stability. The goal is not to swing — it is to control the movement and bring the knees up with intent.

Dumbbell Shrugs
Shrugs target the traps, which help support posture, loaded carries, pulling strength, and upper-back durability.

Try this as a giant set:

8 Pull-Ups
15 Hanging Knee Raises
12 Dumbbell Shrugs

Rest after completing all three exercises, then repeat.

This is a solid combination if you want a stronger back, better core control, and a body that can handle real physical demands.

Train with purpose.

10/06/2026

You don’t notice your progress because you’ve made your current standard feel normal.

The early mornings that used to feel impossible.
The workouts you once dreaded.
The reps that used to leave you exhausted.
The discipline that once felt out of reach.

You’ve become so focused on the next goal that you’ve forgotten to look back.

The person you are today is capable of things the old you only wished for.

You’ve grown.

You just raised the bar again.

Keep going. The progress you’re searching for is already happening. đŸ’ȘđŸ”„

Half the year is already gone.And the real question is
Are you still waiting for the perfect time?Still deciding when yo...
08/06/2026

Half the year is already gone.

And the real question is


Are you still waiting for the perfect time?
Still deciding when you’ll start?
Still telling yourself “next week” while nothing changes?

At some point, the plan has to turn into action.

Because confidence doesn’t come from thinking about it.
It comes from showing up.
Doing the work.
Keeping promises to yourself.
Building the version of you that you said you wanted.

The next 6 months can look exactly like the first


Or they can be the reason everything finally changes.

Your move.

05/06/2026

Your core training is probably holding you back.
If your program is built around crunches and planks you're leaving performance on the table.

Hanging knee raises and hanging leg raises are two of the most underused movements in first responder and military prep, and they directly carry over to the job.

Here's what they actually develop:

Deep core and hip flexor strength that holds up under fatigue.

Grip and shoulder stability you'll use in every physical confrontation, rescue, or carry.

Postural endurance that keeps you moving efficiently when the test or the shift gets long.

These aren't gym vanity movements. They're operational strength builders.

The candidates who can rep these out properly are the ones who keep their form together in the final leg of the beep test, don't fold on the obstacle course, and recover faster between efforts.

I've built a list of the fundamental exercises every military, police, and first responder should be doing to exceed the standards and stay physically capable in the role, not just on test day.

DM me the word READY and I'll send it over.

05/06/2026

Life threw the whole playbook at him
 and he STILL showed up. đŸ˜€đŸ’Ș

COVID twice? Work chaos? Most people would have thrown in the towel and said, “I’ll start again next month.” Not this man.

He didn’t look for excuses; he looked for solutions. Even when things weren’t perfect, he kept the momentum alive, stayed consistent every single week, and let me hold him accountable to the standard he set for himself.

As a coach, nothing makes me prouder than seeing someone build real, unbreakable discipline. It’s easy to train when everything is perfect. It takes true grit to keep showing up when life gets messy.

Drop a đŸ”„ in the comments to show some love for this incredible mindset!

03/06/2026

Save this for your next chest day.

If you want to build that upper shelf, you need more than just throwing weight around.

Control the reps.
Own the tempo.
Get that deep stretch at the bottom.
Then push with intent.

The Workout:

Incline Dumbbell Press
3 Rounds x 10 Reps
Pushing 40kg here

Low Cable Crossover
3 Rounds x 12 Reps

Simple work. Heavy intent. Proper ex*****on.

Consistency wins every time. Let’s get to work. đŸ’Ș

02/06/2026

You didn’t get weaker.

You just got tested.

There’s a difference.

Some days, the weight feels heavier.
The run feels longer.
Your energy feels lower.
Your mind starts questioning everything.

But that doesn’t mean you’re going backwards.

It means you’ve hit the part of the process where your discipline has to show up stronger than your mood.

Growth was never meant to feel easy.
It looks like pushing through the sessions you didn’t feel ready for.
It looks like choosing structure when motivation disappears.
It looks like getting challenged and still refusing to quit on yourself.

Every hard day is raw material.

For stronger habits.
For better standards.
For the version of you that can handle more than the old you ever could.

So no, you didn’t get weaker.

You’re just being built.

Drop a ⚡ if you’re locked in today.

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