Welcome to your first workout! Today is a fitness test. It is not at all scary – I promise. Fitness tests are a really easy way of tracking your progress. You may not like it today but just wait for week 8 when you realise how far you have come!
There are only videos for the warm up and cool down because you just need to work through the instructions at your own pace. In between each section, have a rest and let your heart rate come back down to normal. Use the fitness test record in your welcome pack so you don’t forget your scores!
You’ll also do these fitness tests in week 5 and week 8. Today is just your starting point. Try your best and see how you get on. You can do it!
Concentrate on one instruction at a time – read it and do it before worrying about what comes next. It will only take around 30 minutes (even with plenty of rest). It’s simple and easy to follow so let’s get going!
1. WARM UP
This isn’t part of the test but it is important to warm up properly so you don’t ache tomorrow. There is a video for this bit so just click on it now and follow what I do!
2. STAMINA TEST:
Get your trainers on and head outside. You are going to see how far you can get in 15 minutes. You want to go as fast as you can…but this can be a run, jog or walk, depending on your level of fitness at the moment. Start with a jog and then slow down into a walk when you need to. You just want to get as far as you can.
There are a couple of ways you can track this. Whatever you do today, you will also do for the tests in week 4 and week 8.
Here are your options:
Find a park or make up a route around a block of houses. Simply, pop start a timer on your phone or watch and run/jog/ walk around it as many times as possible in 15 minutes. Make a note of the number of laps or where you got to (eg. post box at the end of Rye street, or wherever). Next time, you’ll see if you can get a little further.
If you want it a bit more high tech then use an app like ‘strava’ or ‘map my run’. They are free to download onto a smartphone and they will track your exact distance. It is still a good idea to find a circular route though, otherwise you’ll finish the 15 mins and have to walk back!
Whichever you chose, be strict about timing and make sure you note down exactly where you go to/ how far you ran. Don’t rely on remembering!
2. BURPEES IN 1 MINUTE
So you’re back home after your run. Have a drink and a little rest. Once your heart rate is back down to normal, you are ready for test number 2. Burpees!
All you need to do is set a stopwatch/ timer for 1 minute and see how many burpees you can do. Keep count and note it down at the end.
You may struggle to keep going for the whole minute but don’t worry! Remember you are just doing as many as you can. If you need to have a rest, pause for a few seconds and then try to do a couple more.
If you need a reminder about how to do a burpee, visit the ‘how to’ videos in the ‘get prepared’ section. Or just click here. Chose the level that suits you.
Good luck and off you go!
3. PRESS UPS IN 1 MINUTE
You’ve definitely got the worst two out the way – well done! Now onto press ups in 1 minute.
Do as many as you can. Rest when you need to but keep going as much as possible.
Remind yourself of how to do a press up by clicking here. Chose the level that suits you at the moment.
You can do it! Give it your all and don’t forget to make a note of your score.
4. SIT UPS IN 1 MINUTE
We’ve tested your stamina, cardio and upper body strength and now we are onto your tummy! How many sit ups in a minute can you do.
There are a few options for how you do a sit up. Watch the instruction video if you need a reminder – just click here.
See if you can keep going for the whole minute! Try it now and remember to keep count and write down your score.
5. SQUATS IN 1 MINUTE
Onto leg strength! We will test this by seeing how many squats you can do in 1 minute.
Click here for instructions and demonstration.
Ready? Go for it!
6. PLANK
All the minute tests are out the way. Now it’s time for core strength.
Start the stopwatch on your phone and see how long you can hold the plank position for.
Getting into the right position is so important so take a few minutes to check out the instruction video by clicking here.
When you are ready, get into position and start your stopwatch. Mind over matter – you CAN do it! When you feel like stopping, see if you can hold it for an extra 5 seconds. Your mind will often give up before your body!
7. COOL DOWN
All finished! Time for cool down so just click on the video and follow my instructions.
Well done – fitness tests are hard but you completed it and that’s all that matters. You have started! Now you’ve just got to keep going…