To prepare for the Estonian Defense Forces’ General Physical Fitness Test, it is recommended to engage in regular and varied training that builds endurance, strength, speed, and flexibility. It is also important to maintain a healthy diet and get adequate rest.
This program is suitable for exercisers of all fitness levels, both women and men. This program focuses on strengthening the exerciser’s performance in key general physical fitness metrics such as:
-
- strength
-
- flexibility
-
- endurance
The prescribed daily workouts and additional exercises allow program participants to complete a comprehensive training course designed to improve their overall physical fitness. The program focuses primarily on developing performance in push-ups, abdominal strength, and the 3,200-meter run.
The program consists of three four-week training cycles, meaning the total duration of the program is 12 weeks. During this time, participants can do both strength-building workouts under the guidance of a trainer and independent running workouts. The workouts can be done at home or outdoors and are mostly performed using one’s own body weight. Some strength training exercises may also require small additional weights, such as dumbbells. For running workouts, it’s recommended to use a heart rate monitor to better control the intensity of your workout.
Come and challenge yourself!
Let’s get started!
If you feel ready to get in shape, sign up and let’s get started! Your email:
I’m starting the program
FitQ Studio OÜ
Metsa 10, Elva, Tartu
County 61503 Estonia
Reg. No. 16016552
VAT EE102393398
Account LHV Bank
EE307700771005145862
Follow us on social media
Select a language
"Koos Vormi" Program to Prepare for the Defense Forces
To prepare for the Estonian Defense Forces’ general physical fitness test, it is recommended to engage in regular and varied training that develops endurance, strength, speed, and flexibility. It is also important to maintain a healthy diet and get adequate rest.
The program is suitable for exercisers of all fitness levels, both women and men. This program focuses on strengthening the exerciser’s performance in key physical fitness metrics such as:
-
- strength
-
- flexibility
-
- endurance
The prescribed daily workouts and additional exercises allow program participants to complete a comprehensive training course designed to improve their overall physical fitness. The program focuses primarily on developing performance in push-ups, abdominal strength, and the 3,200-meter run.
The program consists of three four-week training cycles, meaning the total duration of the program is 12 weeks. During this time, participants can do both strength-building workouts under the guidance of a trainer and independent running workouts. The workouts can be done at home or outdoors and are mostly performed using one’s own body weight. Some strength training exercises may also require small additional weights, such as dumbbells. For running workouts, it’s recommended to use a heart rate monitor to better control the intensity of your workout.
Come and challenge yourself!
Let’s get started!
If you feel ready to get in shape, sign up and let’s get started! Your email:
I’m starting the program
FitQ Studio OÜ
Metsa 10, Elva, Tartu
County 61503 Estonia
Reg. No. 16016552
VAT EE102393398
Account LHV Bank
EE307700771005145862
Follow us on social media
Select a language
"Koos Vormi" Program for Preparing for the Defense Forces
https://fitq.me/wp-content/uploads/2025/02/koos-vormi-1.mp4
To prepare for the Estonian Defense Forces’ general physical fitness test, it is recommended to engage in regular and varied training that develops endurance, strength, speed, and flexibility. It is also important to maintain a healthy diet and get adequate rest.
The program is suitable for trainees of all fitness levels, both women and men. This program focuses on strengthening the trainee’s performance in key general physical fitness metrics such as:
-
- strength
-
- flexibility
-
- endurance
The prescribed daily workouts and additional exercises allow program participants to complete a comprehensive training course designed to improve their overall physical fitness. The program focuses primarily on developing performance in push-ups, abdominal strength, and the 3,200-meter run.
The program consists of three four-week training cycles, meaning the total duration of the program is 12 weeks. During this time, participants can do both strength-building workouts under the guidance of a trainer and independent running workouts. The workouts can be done at home or outdoors and are mostly performed using one’s own body weight. Some strength training exercises may also require small additional weights, such as dumbbells. For running workouts, it’s recommended to use a heart rate monitor to better control the intensity of your workout.
Come and challenge yourself!
Let’s get started!
If you feel ready to get in shape, sign up and let’s get started!
