, founder of SouthPark Boot Camp:
Most of us get really motivated when we see results and get frustrated when we don’t. Focusing on fitness and strength instead of telling yourself you have to lose 15 lbs. is a better way to get results and keep motivated.
A Fit Test is a great way to measure your fitness and track your strength gains. Many trainers use Fit Tests to show clients how fast strength and fitness can be improved with a bit of focus. I give a Fit Test in my boot camp classes and have seen amazing results with my booty campers … and nothing motivates like real, measurable results.
Try the following Fit Test at home, record your results, retake it after about 6 weeks of focusing on improving your fitness… and smile at your strong body!
1) Push-ups: count how many military style (on toes, not knees) push-ups you can do with out stopping or dropping to your knees.
2) Wall Sits: back against the wall, knees bent at a 90 degree angle like you are sitting in an invisible chair. Do not rest your hands on your legs. Press the small of your back against the wall. Time yourself to see how long you can hold this position without breaking form.
3) Elbow Plank: To get onto plank, lie on your stomach then come up on your elbows and toes with core engaged, bellybutton going back towards your spine. Make your body straight without sagging in the middle. Time yourself to see how long you can hold this position without breaking form.
4) V-sits: Sit on your bottom, knees bent, heels off the floor, long straight spine, making a V with your body. Straighten your legs, keeping heels off the floor, and lean back at the same time. Come back to V position and that is 1 rep. Keep going until you can’t keep your heels off the floor or break form in another way. Count the number of reps you can do.
5) Sprint: On a track, flat area or treadmill, run as fast as you can for 30 seconds and mark where you finish. When you retest, your will try to run past that point or go further on the treadmill.
Focus of strength and fitness and you will feel JOY this post-holiday season – and you’ll be ready to embrace 2011!!