Fitness Tests
It can be easy to lose sight of how much you are progressing with timed interval workouts because as you get fitter you just push harder so the workout will feel like it never gets easier!
Include a fitness test in your routine to keep track of your progress and keep you motivated.
I suggest you repeat your fitness test every 4 weeks.
The tests are done for time so if you start with the beginners stage 1 test and get to a point where you don’t rest at all and can’t see how you could move any faster it is time to progress to stage 2 and then the intermediate test.
Don’t forget to record your score and let me know how you get on in the Facebook group!
Advanced
Go as fast as you can and record your time
5-10-15-20-25-30-25-20-15-10-5 reps
Star jumps
Press ups
Squat jumps
Thrusters
Commandos
March Fitness Challenge
**Don’t Drop the Dumbbell Accumulator**
Pick a weight for your dumbbells that you think you can keep going with for this challenge as the clue is in the title – you can’t drop the dumbbells!
You have 20 minutes, your reps accumulate over the 20 minutes and your score is the number of reps you get to at the end.
Your exercises are:
1 Renegade row on each side
1 Squat
1 Shoulder press
1 Lunge on each side
Jump back to plank and repeat doing 2 of each, then 3 and so on…..
Here is a video demonstrating the exercises for you. Don’t forget to have a good warm up and cool down.
Beginner
Do as many rounds and reps as possible
(AMRAP)
Record the number of rounds and reps
Stage 1
3 minute AMRAP:
5 squats
5 press ups
5 walkout burpees
Stage 2
5 minute AMRAP:
5 squat jumps
5 press ups
5 burpees
Intermediate
Go as fast as you can and record your time
4 rounds of:
10 press ups
10 burpees
20 lunge jumps
40 mountain climbers
Advanced
Go as fast as you can and record your time
5-10-15-20-25-30-25-20-15-10-5 reps
Star jumps
Press ups
Squat jumps
Thrusters
Commandos
March Fitness Challenge
**Don’t Drop the Dumbbell Accumulator**
Pick a weight for your dumbbells that you think you can keep going with for this challenge as the clue is in the title – you can’t drop the dumbbells!
You have 20 minutes, your reps accumulate over the 20 minutes and your score is the number of reps you get to at the end.
Your exercises are:
1 Renegade row on each side
1 Squat
1 Shoulder press
1 Lunge on each side
Jump back to plank and repeat doing 2 of each, then 3 and so on…..
Here is a video demonstrating the exercises for you. Don’t forget to have a good warm up and cool down.