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So this is it.
Time to find that piece of paper you scribbled your last test results on or remember where you filed your totals in your phone.
Get your timer and blast through the fitness test again. Even if you weren't able to do all four workouts, all four weeks, you should see (at least some) improvement (unless you are already a beast, in which case you may not notice a huge difference). But I'm guessing if you are a beast, you are competitive enough that you will strive to beat your last numbers just on principle.
Set your timer or app for 6 rounds of 50 seconds of work followed by 10 seconds of rest. (This is is the one I use but I'm sure there are many.) Have a piece of paper and a pen/pencil nearby. Count each rep and then write down your totals during the 10 second rests. If you need to stop during the 50 second working phase, that's okay but try to complete as many reps of each exercise as possible during the 50 seconds. After the timed 6 rounds of 50/10, be ready to switch to a stopwatch or timer for the final exercise of the fitness test. You'll be timing how long you can do the exercise rather than counting how many. Do this quickly so there isn't a long rest between exercises 6 and 7. Other than a timer, no equipment is necessary.
Fitness Test
Exercise 1
50 seconds of Push Ups (do as many as you can your toes, then go to knees if needed)
Total # reps on toes
on knees
Exercise 2
50 seconds of Squat Jumps (squat down and touch the floor with both hands, then reach hands overhead and jump up, land in squat)
Total # of reps
Exercise 3
50 seconds of High Knees (count every time your right foot touches the floor)
Total # of reps
Exercise 4
50 seconds of Burpees (from standing, bend knees and place both hands floor, jump feet back into plank, jump feet forward to crouch again, then jump back up to standing with arms overhead, count each completed burpee at the jump up)
Total # of reps
Exercise 5
50 seconds of Flying Lunges (hands on hips, lunge position, jump up and change legs landing in lunge position on other leg, count each lunge)
Total # reps
Exercise 6
50 seconds of Sit Ups (lie on back with knees bent, cross arms over chest with finger tips on top of opposite shoulders, sit up and touch elbows to knees or tops of thighs without taking fingers off shoulders, count each time elbows touch legs)
Total # reps
Switch to stopwatch - Start timer as soon as you get into plank position.
Exercise 7
Plank (with hands under shoulders and knees under hips, lift knees to form a straight line from heels to shoulders, no piking or sagging, hold for as long as possible with good form. Reminder: don't hold your breath!)
Stop the timer when you come out of plank.
total time
So how'd you do?
Me:
1. Push ups: increased push ups on my toes by 9, then actually ended up with less on my knees (makes sense I guess)
2. Squat jumps: increased by 4 (big whoop)
3. High knees: increased by 5 (another big whoop)
4. Burpees: (This is the one I really wanted to improve and I've been sneaking more burpees into every class I could.) I increased my total by 8. That doesn't sound like a lot but I was happy!
5. Flying lunges: were actually the same...
6. Sit ups: increased by 7 but I am also pretty sure my form was better and I didn't count any cheater ones like I might have done last time. Just sayin.
7. Plank: (To me, this was my biggest improvement.) I fell just short of doubling my plank: 2:02 last time, 4:01 this time. Woohoo. I'll take it.
I think coming up with ways to measure our fitness helps hold us accountable, whether it's distance, time, number of steps, number of classes, the amount of weight we can clean and press, or anything else we can think of. The whole point is to keep moving!
both inside and out. Keep it up!
do random acts of kindness every chance you get!
