Work Out Wednesday 20-06-12

 

Ok so this week I want to do a fitness test.

I’ve never done one.

Ever!

Have you?

Being fit and healthy is so important to me. I want to be the best I can be not only for myself but for my family. I want to be the best wife, mother, daughter, sister and friend.

Being fit and healthy is so much more than a number on a scale. The number on the scale is merely that . . . a number. So we won’t be jumping on the scale as part of this test. It is a measure of fitness only.

So here is what we are going to do –

Perform the fitness assessment below, give it 6-8 weeks then do it again. The aim is to see how much stronger we are . . . are you in?

1 – Cardiovascular fitness test – 1 Kilometre walk/jog/run, whatever you can manage.

2 – Upper body strength test.

3 – Lower body strength test.

4 – Abdominal/core strength test.

5 – Flexibility test.

That’s it :)

So here is what we need ;

– Stop watch/timer

– A 1 kilometer track/route, preferably not done on a treadmill because you need to be in charge and if you do it on a treadmill the treadmill is the one who really sets (and maintains) the pace.

– A wall to lean on

– An area for push ups and sit ups

– A bench for tricep dips

– Somewhere to keep a record of your results (journal, smartphone . . . something you won’t lose).

Take 5-10 minutes to warm up and stretch as you would any workout, make sure you stretch chest, shoulders, triceps, hamstrings and calves.

Ready . . . Let’s do this (I’m scared ;))

The Fitness test – 

1 – Cardiovascular fitness test

1 Kilometre walk/jog/run, whatever you can manage.

Give it your best, push yourself, you. can. do. it!

– Make a note of your time.

2 – Upper body strength test.

A – Push Ups.

– Hands slightly wider than shoulder width apart, spine long, next extended, shoulders down away from your ears with your abs braced, drawn in towards your belly button. If you need to do them on your knees but try to do as many as you can on your toes. Even if it’s only 1 :)

– Count how many push ups you can do in 1 minute (a proper push up should have you approx 8 cm off the ground . . . no cheating!!). Make a note of your total.

B – Tricep Dips

– Start sitting on your bench with your hands down by your side, palms down beside your hips with the heel of your hand at the edge. Lift your body off the bench, knees at approx 90’s. Keep your back close to the bench (almost as if you are trying to scratch it against the bench). Shoulders pulled back and down, chest out proud, neck long, eyes fixed straight ahead.. Aim to bend your elbows to a right angle (90′).

– Count how many  tricep dips you can do in 1 minute. Make a note of your total.

3 – Lower body strength test.

– Wall Sit – Hold for as long as you can . . . perfectly still. Make a note of your time.

4 – Abdominal/core strength test.

– This is a 5 stage abdominal strength assessment.You move on to the next stage only if you successfully complete the previous task. Be honest, no one has to know :) The rule is that your heels MUST stay on the ground, you only have to perform one perfect rep to move on to the next stage. Just one . . . You can do it :)

Level 1 – Writs to knee caps
Level 2 – Arms folded across your chest complete one full sit up with elbows touching your thighs.
Level 3 – Hands linked behind your head, elbow stay out wide, complete one full sit up. Remember to keep those heels down!
Level 4 – Arms crossed behind your head (fingers touching opposite shoulders), complete one full sit up.
Level 5 – Arms fully extended out long beside your ears, hands above your head, complete one full sit up.
Make a note of the level you successfully completed your one sit up with heels on the ground.

5 – Flexibility test.

– Sit and Reach.

Sit on the ground with your legs straight (calves and hamstrings touching the floor), stretch your arms out (with hands flat on top of each other) as far as you can. Have someone measure from the tip of your shoe laces to your finger tips. Give yourself 3 attempts. Make a note of your best result.

Next week I may share my results . . . if I survive 😉

What’s your workout plan?

Top image from timtak via Flickr

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