8 Week Fitness Program

The Home Fitness Program For Champions!

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40. Fitness Test


Time: Warm Up: 3 min.  Workout: Fitness Test.  Cool Down: 5 min.

Equipment List: Floor Mat


Warm Up
Be sure to warm up before starting any workout.
 e.g. Short jog, skipping, etc. (light exertion - building in intensity)


Complete the following tasks.


Part 1:    3km Run, Jog or Walk a pace comfortable for your fitness level. Complete 3km in the quickest time possible. (record the time)


Part 2:    Perform as many Push Ups as possible in 1 minute. (count the reps)


Part 3:    Perform as many Squats as possible in 1 minute. (count the reps)



* ​Record the results and compare to the initial fitness test completed at the beginning of Week One.


Cool Down

Full body stretch out.


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The Rise Personal Training Park Ridge, QLD 4125


Brisbane Boot Camp Instructor
Fit For Life's Adventures