Today’s workout is a fitness assessment and then a finishing circuit. I suggest writing your assessment information down and keeping it somewhere safe so that you can compare in the future. I will be planning another assessment in 3 months.
Let’s Get Started!
5 Minute Warm Up: You can do this anywhere and on any cardio equipment. Just get your body moving comfortably to open up your blood flow and get your heart ready.
Assessment #1: How fast can you cover a mile? On a treadmill or outside get a mile in as fast as you can. I suggest finding a realistic pace and getting faster as you go rather than sprinting to start and struggling to finish. Write down your mile time.
Assessment #2: How many push ups can you do without stopping? You can do this on your toes or knees. I would suggest knees if you don’t think you can do 5 push ups or more on your toes. Write down the number of push ups you completed.
Assessment #3: How many squats can you do without stopping? Pick an arm position and stick with it through the entire exercise. Bend and the hips and knees to lean back like you are going to sit in a chair to keep your knees behind your toes. Go all the way down to a 90 degree angle at the knee. If you can’t do a 90 degree angle, find the depth you are comfortable with and commit to it. Do as many squats as possible with no break. Write down the number of squats you completed.
Assessment #4: How long can you hold a plank? Begin on your forearms and toes, making sure you have a straight line through your body and your elbows are under your shoulder. Hold as long as you can (don’t hold your breath!). Write down the number of secconds you held the plank for.
10-1! This means you start with 10 reps of each exercise for the first set. The second set you go down to 9 reps, then 8, then 7, and so on. The workout is completed when only 1 rep of each exercise was completed.
Exercises are: Burpee, Squat Jump, and ab mat sit up.
If you need to modify the burpee there are many ways to do it. Find what works for you. If you aren’t comfortable with a squat jump you can just do squats instead. If you don’t have an ab mat, just do the sit ups on the ground with your feet together.
Below are videos of each exercise for guidance.
How did it go? Share your assessment times if you would like!