Fit in 2015: Start with this Fitness Test #AFit15

Last week, in 5 Tips for Navigating Your New Year’s Resolutions, we suggested rethinking your resolutions altogether. Now, it’s time to make some progress toward accomplishing your fitness resolutions. To start, we’re going to benchmark your current activity level with a Fit Test.

The Fit Test is the first part of a nationwide challenge we’re launching this month called #AFit15. We’d love to invite you to be part of our #AFit15 virtual challenge. Simply take the Fit Test and, after you finish, post a workout selfie to your favorite social media site using #AFit15. We’d love to see your engagement – good luck!

STEP 1: Equipment

  • Sneakers and Workout Clothes
  • Stopwatch – Use an app like Repeat Timer Pro (free or $2.99 for premium)
  • Space – Head to the gym or find an area with enough room to move front and back and side-to-side. Bring a mat or some type of cushion to use under your knees for a couple of the exercises.
  • Scorecard – You’re going to want to record your score after each and every drill. Be as precise as you can. You’ll total your score at the end and then, when you repeat the test, you’ll be able to see just how far you’ve come!
Print the Scorecard

 

STEP 2Warm Up

cardio-treadmill-workout-fitness

For optimal Fit Test performance, you’ll want to be well rested, hydrated, and properly fueled. If you can, take the day off from exercise prior to testing. Your results would not show your true baseline if you did! Be sure you’ve had plenty of water to drink in the last 24 hours and, of course, make sure your belly is satisfied but not overly stuffed.

You’ll definitely want to make sure you take some time to warm up before the Fit Test. A short walk around the block, a few minutes on a stationary bike, or even jogging in place should do the trick. Get your muscles ready for action.

While you’re getting your body ready, have a talk with yourself, too. Remember, this is just the beginning. Try to avoid putting pressure on yourself to ‘do good.’ There is no good or bad. It’s just you … where you are right now. And, the numbers will change in no time.

Step 3: Fit Test

fit-weekend-

There are 8 exercises for the Fit Test. You should take a minute to review each of the clips prior to doing the test. The videos will show you the setup, execution, and options for each of the tests included.

When you’re ready, you’ll perform each exercise for 45 seconds. Then, record your score as you take a 45 second rest. Then, move on to the next exercise right away. The full test should only take about 15 minutes!

It’s important you follow the timing protocol so you can see your improvement. If this is your first workout back from many weeks, months, or years off, some of the exercises might be harder this first go round. That’s okay … just do what you can!

The Fitness Test #AFit15

powered by Wellbeats

  1. Squat Thrusts

  2. Windmill Skaters

  3. Push-Ups (on knees)

  4. Squats

  5. Sling Crunch

  6. Pick Ups Right

  7. Pick Ups Left

  8. Plank Up-Downs (on knees)

  9. Front to Back Lunges Right

  10. Front to Back Lunges Left

Stay Tuned

Next Monday, we’ll outline a 28 day workout plan for you to follow. Feel free to do them at home, at your current club, or come join us at Anytime Fitness! At the end, do the Fit Test again.

We look forward to helping you have a #AFit15!

Print the Scorecard
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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.