Run / cardio fit test
- Choose a distance that takes you approx. 15 – 20 minutes to complete. 2, 3 or 4km should be about right
- Download map my run app on your phone
- Do a light walk / jog for 3 minutes to warm up.
- Stretch
- Begin the test. Run as hard as you can til you need to rest, then walk until you feel like you can give your all again
- Cover half of your distance heading in one direction, then turn around and head back home to complete the entire distance
- Record your time
- Repeat once or twice per week with the aim to get faster each time
- Bonus step – Say your affirmations whilst you are moving
This cardio fitness test / session can be replicated with other exercises if need be. Stair machine, eleptical, rower etc. Just remember to either go as hard as you can, or as easy as you like. No mid range allowed. 🙂
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Push up fit test
- Do as many push ups as you can without stopping.
- Record your score
- Do a second set of as many push ups as you can without stopping
- Record your score
- Aim to improve each time you repeat the test (once or twice per week would be ideal)
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Squat fit test
- Do as many squat / jumps as you can without stopping
- Record your score
- Do a second set of squat / jumps without stopping
- Record your score
- Aim to improve your score each time you repeat the test
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** STOP exercising if you feel dizzy, nauseous or experience joint pain.
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* Back On Track progress chart to print
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* Please post your results HERE (Bonus points for sweaty selfies)
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Video Explanation
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Quick tip for your cardio fitness test / session
PLUS – – Your fitness session should give you MORE energy, confidence and willpower for the day. It shouldn’t drain you of energy.
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