So you’ve had a long break. Now you must be ready for some serious work, cause it’s about to get intense. On this day you will do fit test and fitness transformation workout.
We will start with fit test. But first don’t forget to complete your 5 reps of knee ups and another 5 reps of leg raises as described in our introductory day 1 post.
All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed.
1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
4. Jumping Jacks
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)
You can repeat this test periodically to as you gain strength and endurance to see your improvements. You should definitely record your results this first time to have an idea of your progress or lack of when you repeat the test. There’s nothing better than actual tangible results as they are sure to keep you pumped and motivated. Let’s get to it-FIT TEST☝️ go go go.
Click on the link to view part 2 of the routine