Fitness Assessment

Whether you’re a complete beginner or if you’ve been hitting the gym/training consistently progression is what keeps us moving forward. Sure, visible weight loss is great, as well as body measurements. But what about trying these methods to test your fitness levels?

The goal of the assessment is to complete as many repetitions as possible within a minute. Ensure you adhere to the rest periods between exercises in order to maximize the accuracy and precision of your measurements.

3 Min Step Up Test

Stand facing a 12-inch-tall bench and set a metronome to 96 beats per minute (download the Metronome by Soundbrenner, free, iOS and Android). Start a timer for three minutes, then place one foot on the step, followed by the other to stand on the bench; step back down onto the floor along with the cadence—up, up, down, down. Continue until the three minutes are up. When the timer sounds, stop and count your pulse for the next 60 seconds.

How did you do?

Press Up

Get into a push-up position on the floor, bend your elbows 90° and rest your body weight on your elbows. You should hold your body in a straight line from head to heels, keeping your feet together, elbows inline beneath your shoulders. Look straight down and brace your core. Focus on keeping that straight line as much as possible for as long as possible.

How did you do?

Inverted Row

Set the bar or TRX at your hip level and position yourself underneath the bar or handles should hang just higher than arm’s length above the floor . With your arms extended, grab the handles, palms facing each other or with overgrip hold on the bar, and lift your upper body a few inches off the floor. Your body should form a straight line from head to heels. Bend your elbows to pull your body up toward the handles or the bar. Once the handles are on either side of your chest, pause, then return to start. That’s one rep; continue for as many reps as you can.

How did you do?

Excellent: Completed 8 or more reps
Average: Completed 5 to 7 reps
Needs Improvement: Completed 0 to 4 reps           

Bodyweight Squat – Prisoner Squat

Standing with feet shoulder width apart toes turned slightly out. Lower until thighs are parallel with the floor. Knees should remain over feet. Keeping the weight in your heels push/stand up straight. Be careful to ensure that knees don’t track inwards while keeping heels flat on floor throughout.

How did you do?

Lunge

Stand with your feet slightly wider than your hips. As you step back, plant your foot and put your body weight over top of your back knee. Keep your body position tall and straight. All lower body segments in 90/90 degrees. Return to starting position.

Plank

Get into a push-up position on the floor, bend your elbows 90° and rest your body weight on your elbows. You should hold your body in a straight line from head to heels, keeping your feet together, elbows inline beneath your shoulders. Look straight down and brace your core. Focus on keeping that straight line as much as possible for as long as possible.

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