15 दिनों में SSB Tradesman Physical kaise pass kare ?

By /

Introduction:

👉 अगर आप सच में SSB Constable Tradesman , Head Constable , ASI and SI या CRPF Constable Tradesman में selection चाहते हैं, तो इस Workout को पूरा Follow करे और आज से अपनी preparation शुरू करें।

Male and Female दोनों के लिए यह Workout बनाया गया है | अगर आज से आपकी भर्ती के 15 Days बचे है और आपकी Running अभी भी नहीं बन पा रही तो यह “15-Day Running Plan” आपके लिए रामबाण साबित होगा । यह Workout आपका endurance, stamina ,Speed, Running Pace,और running efficiency को improve करके आपकी Running time में अच्छा सुधार करेगा

🏃 15 Days SSB Physical Running Challenge

अगर आप इस 15 Days Running Workout को अपना 100% देकर Workout जैसा बताया गया है वेसा फॉलो करते है तो आप निम्नलिखित सभी भर्तियो की Running को Pass कर लेंगे बस एक चीज का विसेस ध्यान रखना है इस दौरान आपको कोई Injury ना हो पाए.

Physical Efficiency Test (PET)

1. SSB All Constable Post Physical Test :- Veterinary,Driver,Constable (Gardener,Water Carrier, Cobbler, Tailor, Washerman, Barber, Waiter & Carpenter) and Constable Nursing Orderly

Male = 4800m in 24 minutes Female = 2400m in 18 minutes

2. All Heade Constable , ASI and SI Post Physical Test :-

Male = 1600m in 6:30 Female = 800m in 4 minutes

 

Male Candidate goals

Female Candidate goals

🎯 Target: 5 KM
⏱️ Goal Time: 23:00
🏃 Target Pace: 4:36 min/km ,

(400m = ~1:50 /round)
📅 Training Duration: 28 Days

🎯 Target: 1600M
⏱️ Goal Time: 06:00
🏃 Target Pace: 3:45 min/km ,

(400m = ~1:30 /round)
📅 Training Duration: 15 Days

🎯 Target: 2400M
⏱️ Goal Time: 17:00
🏃 Target Pace: 3:45 min/km ,

(400m = ~1:30 /round)
📅 Training Duration: 15 Days

🎯 Target: 800M
⏱️ Goal Time: 3:45
🏃 Target : 400m = ~1:37 /round)
📅 Training Duration: 15 Days
       

ऐसा क्या ? करे की किसी भी प्रकार की कोई Injury ना हो…

अगर आप चाहते हो की आपको कोई Injury ना हो Workout को सही तरीक़े से Step by Step follow करना होगा…

सबसे पहले आपको Workout Start करने से पहले (1.) 5-7mints (इस Video Exercise) Worm-up Exercise करना है फिर 400-500 meter स्लो-स्लो jogging करना है

फिर अब आपको जो (2.) Workout बताया गया उसे पूरा Complete करना है इसके बाद आपको (3.) Exercise Classes को पूरा करना है

अर्थार्थ (1.) Worm-up Exercise + 400-500 meter स्लो-स्लो jogging (2.)Workout (3.) Exercise Classes यह आपको Morning Workout Complete होता है

साथ ही proper Warm-Up, Cool-Down और Rest/Recovery Days भी शामिल हैं।

🔥 Warm-Up

🔥 Workout

🧘 Cool Down

5–8 मिनट (Dynamic Exercises) + 400-500 meter स्लो-स्लो jogging

आपका Day 1  to 15 , Running Workout

5–8 मिनट Easy Walk + Stretching

या  Exercise Classes में लास्ट में sir Cool Down करवा देते है 

Complete Running Workout Plan

इस 15-Day Training Plan को 2 Week+2Day में divide किया गया है: (Week 1st – 2nd+2Day )

Weeks  1st (Day= 1 – 6) 2nd (Day= 7 – 12)
Monday

Day-1 

Morning Workout =

Boys & Girls = Worm-up + Running Time निकलना है|

Day-1 Exercise Class


Evening Workout = Boys & Girls 

1. Worm-up + 25 mint Easy Running

2. 4 Exercise Follow 

(1.) Squat 3Set (15,10,8) Reps

(2.) Pus-up 3Set (10,8,5) Reps

Girls =Pus-up 3Set (5,3,2) Reps

(3.) Plank 3*30-45 Sec. सांस रोक कर 

(4.) Side Plank 3*20-30 Sec. Each sideसांस रोक कर 

3. Streching Video(10 mints)

Day-7 

Morning Workout =

Boys & Girls = Worm-up + Running Time निकलना है|

जो Timing नहीं निकाल पा रहे किसी कारण से वो 2km Easy Running/ Woik करेंगे 

Day-7 Exercise Class


Evening Workout = Boys & Girls 

1. Worm-up + 15 mint Easy Running

2. 5 Exercise Follow 

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(3.) Pus-up 3Set (15,12,10) Reps

       Girls =Pus-up 3Set (10,08,05) Reps

(4.) Sit-ups 3Set (25,25,25) Reps

(5.) Plank 3Set (1mint,45,30) Sec.  सांस रोक कर 

3. Full Streching Video(10 mints)
Tuesday 

Day-2 

Morning Workout =

Boys & Girls = Worm-up + 3km Pace Running (6 mint/km)(250m =1:30)

Day-2 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 2km Easy Running

2. 5 Exercise Follow 

(1.) Fornt Lunges 3Set (10,8,5) Reps

(2.) Squat 1Set 20 Reps

(3.) Pus-up 3Set (12,8,5) Reps

       Girls =Pus-up 3Set (6,3,2) Reps

(4.) Sit-ups 3Set (10,8,5) Reps

(5.) Plank 3Set (20,30,45) Sec. सांस रोक कर 

3. Streching Video(15mints)

Day-8 

Morning Workout =

Boys & Girls = Worm-up + 2km Pace Running (5 mint/km)(250m =1:15)

Day-8 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 25 mint Easy Running

2. 5 Exercise Follow 

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(3.) Wide Arm Pus-up 3Set (8,5,4) Reps

        Girls = Wide Arm Pus-up 3Set (5,3,2) Reps

(4.) Sit-ups 3Set (25,25,25) Reps

(5.) Jack Plank 3Set (40 Reps+30Sec.  सांस रोक कर रखना है) 

3. Streching Video(10 mints)
Wednesday 

Day-3

Morning Workout =

All Boys & Girls = Worm-up +

Day Boys(4400) Timming Girls(2400) Timming
Day-3 400m 3mint 400m 3:30
400m 2:30 400m 3mint
400m 2:15 400m 2:30
400m 2mint 400m 2:15
400m 2mint 400m 2:15
400m 2mint 400m 2mint
400m 2mint Total Time 15:30
400m 2mint    
400m 2mint    
400m 1:45    
400m 1:45    
Total Time 23:15    

Day-3 Exercise Class


यहाँ तक (Day #1,2 and 3 Morning तक )का Workout लगाने के बाद इन तीन दिनों में मुजे आज ही मेरी Lower body में दर्द महसूस हो रहा है तो

    1. मैंने दोपहर में 11am to 3pm= 4hours मस्त नींद 😴 ली ।
    1. Lower body को नारियल oil से अच्छे से मालिश की है मुजे 15mints का समय लगा ।

 Result = अब मुजे काफ़ी अच्छा और Relax महसूस हो रहा है 

Evening Workout = Boys & Girls 

1. Worm-up + 10 minutes  Easy Running

2. 5 Exercise Follow 

(1.) Fornt Lunges 1Set (15) Reps

(2.) Squat 1Set 25 Reps

(3.) Pus-up  15 Reps

       Girls =Pus-up  8 Reps

(4.) Sit-ups 3Set (20,15,10) Reps

(5.) Side Plank 3Set (20,30,30) Sec. Each side सांस रोक कर 

3. Full Body Streching Video (15 mints)

Day-9

Morning Workout =

All Boys & Girls = Worm-up +

Day Boys(4800) Timming Girls(2800) Timming
Day-9 (1.) 400m 2:45 400m 3:15
(2.) 400m 2:30 400m 3mint
(3.) 400m 2:15 400m 2:30
(4.) 400m 2mint 400m 2:15
(5.) 400m 2mint 400m 2:15
(6.) 400m 2mint 400m 2mint
(7.) 400m 2mint 400m 2mint
(8.) 400m 2mint Total Time 17:15
(9.) 400m 2mint    
(10.) 400m 2mint    
(11.) 400m 1:45    
(12.) 400m 1:45    
Total Time 25:00    

Day-9 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 15 mint Easy Running

2. 5 Exercise Follow 

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(3.) Delt Tap Pus-up 3Set (8,5,4) Reps

        Girls = Delt Tap Pus-up 3Set (5,3,2) Reps

(4.) Side Hill Touch 3Set (25,25,25) Reps

(5.) Mountain Climber 3Set (40 ,40,40)Reps सांस रोक कर रखना है) 

3. Full Body Streching Video (17 mints)

 
Thursday

Day-4

Morning Workout =

All Boys & Girls = Worm-up + 2.5km Pace Running (5:30 mint/km)(250m =1:22)

Day-4 Exercise Class


Evening Workout = Boys & Girls 

1. Worm-up + 30 minutes  Easy Running

2. 5 Exercise Follow 

(1.) Reverse Lunges 3Set (15,12,10) Reps

(2.) Narrow Squat 3Set (10,8,5) Reps

(3.) Wide Arm Pus-up 3Set (10,8,5) Reps

       Girls =Wide Arm Pus-up 3Set (8,5,3) Reps

(4.) Sit-ups 1Set 50 Reps

(5.) Plank 3Set (1mint,45,30) Sec. Each side सांस रोक कर 

3.  Streching Exercise Video (11 mints)

Day-10

Morning Workout =

All Boys & Girls = Worm-up + 2.5km Pace Running (5 mint/km)(250m =1:15)

Day-10 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 25 mint Easy Running

3mint Back Wolk

2. 5 Exercise Follow 

(1.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(2.) Wall Sit 3Set (30,40,30) Sec. Hold

        Girls = Wall Sit 3Set (25,35,25) Sec. Hold

(3.) Side Hill Touch 3Set (50,50,25) Reps

(4.) Side Plank 3Set (25,25,30) Sec. Each side सांस रोक कर 

(5.) Knee & shin Pain 4 Exercise 1Set (15rep R Leg , 15rep L Leg) Each Exercise

3. Full Body Streching Video (9 mints)
Friday

Day-5 


Morning Workout =


All Boys & Girls = Worm-up +


Day Boys(4800) Timming Girls(2800) Timming
Day-5 (1.) 400m 3mint 400m 3:30
(2.) 400m 2:30 400m 3mint
(3.) 400m 2:15 400m 2:30
(4.) 400m 2mint 400m 2:15
(5.) 400m 2mint 400m 2:15
(6.) 400m 2mint 400m 2mint
(7.) 400m 2mint 400m 2mint
(8.) 400m 2mint Total Time 17:30
(9.) 400m 2mint    
(10.) 400m 2mint    
(11.) 400m 1:45    
(12.) 400m 1:45    
Total Time 25:15    

Day-5 Exercise Class


Evening Workout = Boys & Girls Complete Rest 


 

Day-11

Morning Workout =

All Boys & Girls = Worm-up + 

Day Boys(5000) Timming Girls(2400) Timming
Day-9 (1.) 400m 2mint 400m 3mint
(2.) 400m 2mint 400m 2:30
(3.) 400m 2mint 400m 2:15
(4.) 400m 2mint 400m 2:15
(5.) 400m 2mint 400m 2mint
(6.) 400m 2mint 400m 2mint
(7.) 400m 2mint Total Time 14mint
(8.) 400m 2mint    
(9.) 400m 1:50    
(10.) 400m 1:45    
(11.) 400m 1:45    
(12.) 400m 1:45    
(13.) 200m 00:45    
Total Time 23:50    

Day-11 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 15 mint Easy Running

3mint Back Wolk

2. 5 Exercise Follow 

(1.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(2.) Wall Sit 3Set (30,40,30) Sec. Hold

        Girls = Wall Sit 3Set (25,35,25) Sec. Hold

(3.) Side Hill Touch 3Set (50,50,25) Reps

(4.) Side Plank 3Set (25,25,30) Sec. Each side सांस रोक कर 

(5.) Knee & shin Pain 4 Exercise 1Set (15rep R Leg , 15rep L Leg) Each Exercise

3. *Lower Body Streching Video (15 mints)
Saturday

Day-6

Morning Workout =

All Boys & Girls = Worm-up + 5 km Easy Running

Day-6 Exercise Class


Evening Workout = Boys & Girls 

1. Worm-up + 15 minutes  Easy Running

2. 5 Exercise Follow 

(1.) Walking Lunges 3Set (15,15,15) Reps

(2.) Air/Normal Squat 3Set (15,12,10) Reps

(3.) Pus-up 20 Reps

       Girls =Pus-up  10 Reps

(4.) Half Sit-ups 3Set (25,25,25) Reps

(5.) Side Plank 3Set (25,25,30) Sec. Each side सांस रोक कर 

3.  Streching Exercise Video (10mints)

Day-12

Morning Workout =

All Boys & Girls = Worm-up + 6 km Easy Running

Day-12 Exercise Class

Evening Workout = Boys & Girls  

Rest 
Sunday

Rest / Full body oil masaj 


Evening =


Streching Exercise Video (20mints)

 Full Rest / Lower body oil masaj 

 

Weeks  3rd (Day= 13 – 16)
Monday

Day-13

Morning Workout =

Boys & Girls = Worm-up + Running Time निकलना है|

 

400m * 12.5 round = 5000m

12 round *1:55 =22mints(4800m)

+200m in 40Sec.

5000m = 22:40 

Day-13 Exercise Class

Evening Workout = Boys & Girls 

REST
Tuesday 

Day-14

Morning Workout =

Boys & Girls = Worm-up + 2km Pace Running (4.5 mint/km)(200m =00:54)


Day-14 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 25 mint Easy Running

2. 6 Exercise Follow 

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  One Knee 4 Side Touch 2Set (8rep R-Leg , 18rep L-Leg) 

(3.) Wide Arm Pus-up 3Set (8,5,4) Reps

        Girls = Wide Arm Pus-up 3Set (5,3,2) Reps

(4.) Butterfly ABS 3Set (15,12,10) Reps

Girls =Butterfly ABS 3Set (10,8,6) Reps

(5.) UP & Down Plank 3Set (15 Reps+30Sec.  सांस रोक कर रखना है)

(6.) Butterfly Yoga Exercise 3Set (100,75,75) Reps

3. *Lower Body Streching Video (15 mints)
Wednesday 

Day-15

Morning Workout =

Boys & Girls = Worm-up +

Day Boys(3800) Timming Girls(2000) Timming
Day-15 (1.) 400m 2mint 400m 2:45
(2.) 400m 1:50 400m 2:30
(3.) 400m 1:50 400m 2:15
(4.) 400m 1:50 400m 2:15
(5.) 400m 1:50 400m 2mint
(6.) 400m 1:50 Total Time 11:45
(7.) 400m 1:50    
(8.) 400m 1:50    
(9.) 400m 1:50    
(10.) 200m 00:40    
Total Time 17:20    

Day-15 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 20 mint Easy Running

2. 6 Exercise Follow 

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.) Wall Sit 3Set (35,45,35) Sec. Hold

        Girls = Wall Sit 3Set (25,35,25) Sec. Hold

(3.) Side Bicycle Plank 3Set (10rep R-Leg + 20Sec. Hold , 10rep L-Leg + 20Sec. Hold )  

(4.) Up & Down Pus-up 3Set (8,5,3) Reps

        Girls = Wide Arm Pus-up 3Set (5,3,2) Reps

(5.)  Knee Tuck ABS 3Set (22,18,15) Reps

(6.) Butterfly Yoga Exercise 3Set (100,75,75) Reps

3. *Full Streching Video(10 mints)
Thursday

Day-16

Morning Workout =

Boys & Girls = Worm-up + 2.5 km Pace Running (4.5 mint/km)(200m =00:50 ,400m =1:40) 

{अर्थार्थ 2.5 km in 11:00}

Day-16 Exercise Class

*Full Streching Video(10 mints)
Friday  
  1. All Type Plank 2. All ABS Exercises , 3. 20 Type of Push-up

यह मेरा पहला 5 km का बिल्कुल शुरूवाती Workout का Rusult है

जो Maine follow किया हैं इसकी practical timing और date सारी जानकारी मैंने नीचे table format में दे रखा है

मैंने यह वर्कआउट DAY = 1 , 20/07/2026 Monday se start kiya or DAY= 24 , 16/08/2026 Sunday ko Complete kiya hai

Time Table=}

My 1st Timing = DAY-7 

27/07/2026 (Monday)

 

My 2nd Timing = DAY-13 

3/08/2026 (Monday)

After 7Days 

My 3rd Timing = DAY-19 

12/08/2026 (Wednesday)

After 9Days

My 4th Timing = DAY-24 

16/08/2026 (Sunday)

After 4Days

Timing=}

5km in 41:33

(400m = ~3:19 /Rounde)

5km in 28:26

(400m = ~2:16 /Rounde)

5km in 26:10

(400m = ~2:06 /Rounde)

5km in 25:53

(400m = ~2:05 /Rounde)

Pain Relif Exercise

Knee Pain Relif          

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(3.) Wall Sit 3Set (30,40,30) Sec. Hold        Girls = Wall Sit 3Set (25,35,25) Sec. Hold

(4.) Knee & shin Pain 4 Exercise 1Set (15rep R Leg , 15rep L Leg) Each Exercise

          
           
           
           
           
           
           
           
           

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top