Last night, I did a fit test with two of my PT clients. If you want to see how fit you are, test yourself. This is adapted from the P90X program.
1. Vertical Leap – stand with your back against a wall, and see how high you can jump. (minimum: should see 3″ in females or 5″ in males)
2. Pushups – max out – remember to keep proper form. (minimum: 3 for females, 15 for males)
3. Toe Touch – Sit on the floor and try to touch your toes. Measure the distance between the tips of your toes and the tips of your fingers. If you touch your toes, that’s 0. If you reach past your toes, that’s + and if you don’t quite reach your toes, that’s -. (minimum: -6)
4. Wall Squat: Sit with your back against the wall, holding a chair position for as long as you can. (minimum: 1 minute)
5. Bicep Curls: Max out with weights. (minimum: 10 curls with 20 lb. weights for male, 10 curls with 8 lb. weights for female).
6. In & Outs: Sit on the floor with hands on either side of you, with fingers facing forward. Bend your knees and lift your feet off the ground, bring your knees towards your chest and then straighten your legs without touching the floor. Do this as many times as you can. (minimum: 25).
7. Jumping Jacks Heart Rate Check. Take your HR at rest. Then do jumping jacks for 2 minutes and take your HR again. Max Heart Rate is 220 minus your age. You should be between 55% and 85% of your max heart rate after finishing this. A good resting heart rate is below 50% of your max heart rate.
After the fit test, we took a short break and then did this Beginner Workout:
1. Neck Stretch: Sit on the floor, back straight. Place both hands behind your back. Grab your right wrist with your left hand and pull your right arm towards the left, making a chicken wing with your left elbow. Tilt your head to the left, feeling a nice stretch on the right side of your neck and along the shoulder. Hold for 10-15 seconds. Reverse instructions and repeat on the opposite side.
2. Forward Bend: Stand up straight, knees slightly bent. Place your chin to your chest, and slowly lower down, feeling each vertebrae as you go. Hang for a few seconds and then slowly roll back up, one vertebrae at a time, raising your chin last.
3. Spine Twist: Sit on the floor, back straight up. Place arms straight out to either side. Keeping your arms horizontal with the floor and in a straight line with each other, twist at the waist to the left, then to the right. Hold on each side for 5 seconds. Repeat on each side 10 times. You should feel this in your obliques.
4. Rolling Like a Ball: Sitting on the floor, bring your knees into your chest. Wrap your hands around your knees and gently roll backwards, then back up to sitting position. Do 3-10 times. This is a nice massage on your spinal column.
5. Side Leg Raises: Lie on one side, propping your head up on one hand. Place the other hand flat on the ground in front of your chest for balance. Keeping your legs stacked one on top of the other and holding your legs together, raise both legs up a few inches off the ground, then back down without touching the ground. 25 reps on each side.
6. Swimming: Lying flat on stomach, stretch your feet out behind you and your arms out straight in front of you. Lift legs and arms off the ground slightly. This is Superman position. Now, lift your right arm and your left leg, then lower those as you lift your left arm and right leg. Do this slowly at first, and then flutter arms and legs faster until you feel like you’re swimming. Try to do this for one full minute. Note: Do not attempt to do this if your stomach is at all full (including full of water). It may be very uncomfortable.
7. Glute Stretch: Lying on your back, lift your right leg up into a right angle, as if you were sitting in a chair that’s back was on the ground. Now, place your left ankle on your right knee (like a man crossing his legs). Lift your head and shoulders off the floor a bit to enable you to reach your hands around your right knee, pulling your right shin towards you. You should feel a good stretch in your left glute. Hold for 10-20 seconds. Repeat on the opposite side.
8. Neck Stretch: Repeat #1 as a final stretch.