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Welcome to Day 1!
While we will be tracking progress with your photos/measurements, We will also be looking at your performance improvements!
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This fit test will be done on day 1 and again on the last day.
Grab a notebook/pen and write down how you do with the following.
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*PLEASE warm up thoroughly before starting*
1. THE MILE
The goal is simple: See how fast you can complete 1 Mile on a treadmill or outside.
Run-Jog-Walk-Crawl.
Whatever it takes to complete, time yourself and write it down.
2. PUSHUPS - 1 Minute
Set a timer for 1 minute.
Complete as many pushups, with good form, as possible.
Modify and take breaks as needed.
3. PULLUPS OR ROW - 1 Minute
Set a timer for 1 Min.
Complete as many reps of a Pullup or Row as possible.
If using the Row, select a pair of dumbbells that will challenge you.
Track how much weight was used and how many reps.
4. MAX WALL SIT
Use a timer. Perform the wall sit until failure.
Modify as needed and note it.
5. MAX PLANK
Use a timer. Perform a high or low plank until failure.
Modify as needed and note it.
HIGH PLANK (MODIFIED)
LOW PLANK
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