How do you know that you have made progress? The best way is to do a fit test on a regular basis to see how you have progressed. I started doing fit tests in my class at the YMCA and it was clear that the people who came most often to my class, improved their scores the most. I thought I would share my fit test with you so you can try it out and as you move along in your training, you can track your improvement.
Each exercise is done for 1 minute. You count how many you can do in one minute, WITH PROPER FORM.
1. Jump Squat into plank and back up to squat jump. It looks like a burpee but without the pushup.
2. Pushups. On your toes or on your knees. Write down how many and what type of pushup they are… Some people can only do 10 good ones on their toes and then move to their knees and crank out 20 more. Write that all down.
3. Power Knee Drive. In a lunge, drive your knee up into your hands. If you don’t get it, then google the move. Do 30 seconds on one leg and then 30 seconds on the other.
4. Isometric Plank. On your elbows, hold the plank position for as long as you can… and record your time. In the class their is a maximum time limit of 3 minutes, but if you can do more then go ahead…
Remember that form is better then speed. Repeat the fit test once a month to track your progress. If your numbers go up and then start to come down, take a look at your training routine and make sure you are not over training.
Be fit, have fun and take it one day at a time!