To prepare for the Defence Forces' general physical fitness test, regular and varied training that develops endurance, strength, speed and flexibility is recommended. It is also important to maintain a healthy diet and get enough rest.
The program is suitable for women and men of different fitness levels. It focuses on improving participants' performance in key areas of general physical fitness, such as:
-
- strength
-
- flexibility
-
- endurance
The daily workouts and additional tasks provided allow participants to complete a comprehensive preparation course designed to improve their overall physical fitness. Particular emphasis is placed on improving performance in push-ups, sit-ups and the 3200-metre run.
The program consists of three four-week training cycles, making the total duration 12 weeks. During this time, participants can complete instructor-led strength workouts as well as independent running sessions. The workouts can be done at home or outdoors and mostly use body weight. Light additional weights, such as dumbbells, are also useful for some strength workouts. A heart rate monitor is recommended for running sessions to help control training intensity more effectively.
Come and put yourself to the test!
Let's get started!
If you feel ready to improve your fitness, sign up and let's get started! Your email:
Start the program
FitQ Studio OÜ
Metsa 10, Elva, Tartu County
61503 Estonia
Registration no. 16016552
VAT EE102393398
Account: LHV Pank
EE307700771005145862
Follow us on social media
Choose a language
Defence Forces Preparation Program "Koos Vormi"
To prepare for the Defence Forces' general physical fitness test, regular and varied training that develops endurance, strength, speed and flexibility is recommended. It is also important to maintain a healthy diet and get enough rest.
The program is suitable for women and men of different fitness levels. It focuses on improving participants' performance in key areas of general physical fitness, such as:
-
- strength
-
- flexibility
-
- endurance
The daily workouts and additional tasks provided allow participants to complete a comprehensive preparation course designed to improve their overall physical fitness. Particular emphasis is placed on improving performance in push-ups, sit-ups and the 3200-metre run.
The program consists of three four-week training cycles, making the total duration 12 weeks. During this time, participants can complete instructor-led strength workouts as well as independent running sessions. The workouts can be done at home or outdoors and mostly use body weight. Light additional weights, such as dumbbells, are also useful for some strength workouts. A heart rate monitor is recommended for running sessions to help control training intensity more effectively.
Come and put yourself to the test!
Let's get started!
If you feel ready to improve your fitness, sign up and let's get started! Your email:
Start the program
FitQ Studio OÜ
Metsa 10, Elva, Tartu County
61503 Estonia
Registration no. 16016552
VAT EE102393398
Account: LHV Pank
EE307700771005145862
Follow us on social media
Choose a language
Defence Forces Preparation Program "Koos Vormi"
https://fitq.me/wp-content/uploads/2025/02/koos-vormi-1.mp4
To prepare for the Defence Forces' general physical fitness test, regular and varied training that develops endurance, strength, speed and flexibility is recommended. It is also important to maintain a healthy diet and get enough rest.
The program is suitable for women and men of different fitness levels. It focuses on improving participants' performance in key areas of general physical fitness, such as:
-
- strength
-
- flexibility
-
- endurance
The daily workouts and additional tasks provided allow participants to complete a comprehensive preparation course designed to improve their overall physical fitness. Particular emphasis is placed on improving performance in push-ups, sit-ups and the 3200-metre run.
The program consists of three four-week training cycles, making the total duration 12 weeks. During this time, participants can complete instructor-led strength workouts as well as independent running sessions. The workouts can be done at home or outdoors and mostly use body weight. Light additional weights, such as dumbbells, are also useful for some strength workouts. A heart rate monitor is recommended for running sessions to help control training intensity more effectively.
Come and put yourself to the test!
Let's get started!
If you feel ready to improve your fitness, sign up and let's get started!
