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
January Fitness Test
There are two levels for this test – its a long one! You don’t have to decide what level you want to choose until you start. If you complete level 1 and feel able to push on then continue to go down your pyramid and complete level 2.
Level 1 – 5-10-15-20-25-30 reps
Level 2 – 5-10-15-20-25-30-25-20-15-10-5
The exercises – MUST BE DONE IN THIS ORDER
Press ups
Squat jumps
Burpees
Star jumps
Thrusters
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
January Fitness Test
There are two levels for this test – its a long one! You don’t have to decide what level you want to choose until you start. If you complete level 1 and feel able to push on then continue to go down your pyramid and complete level 2.
Level 1 – 5-10-15-20-25-30 reps
Level 2 – 5-10-15-20-25-30-25-20-15-10-5
The exercises – MUST BE DONE IN THIS ORDER
Press ups
Squat jumps
Burpees
Star jumps
Thrusters