• We recommend the test as part of the exercise plan at the beginning, middle and end of the 28 Day Weight Loss Challenge.
• To do the test you simply need to perform each of the three fitness test exercises for 60 seconds and record how many sets you completed.
• For the plank exercise see how long you can perform this exercise for, ensuring correct technique, and record the length of your plank to compare with your other Fitness Tests to see improvement over time.
• Follow the instructions and images on how to complete each of the Fitness Test exercises.
• Remember to always check with your medical professional before starting any new form of exercise.
1. PUSH UPS
You can perform this exercise on your knees for a modified version.
STARTING POSITION: Start by lying flat on the floor on your stomach with your feet resting on the floor. Bend your elbows and place your hands on the floor at shoulder height beside you. Step up one foot at a time into push up position (or place your knees on the floor) and spread the weight evenly between your fingers and palms. Tighten your core area and keep your neck, back and hips in alignment.
EXECUTION: Inhale, bend your elbows slowly and lower your body toward the floor until you create a soft right angle at the elbow. Keep your elbows as close to your body as possible. Hold for one breath or as long as you feel comfortable, then exhale and push up slowly, straightening your arms (keep a slight bend in the elbows). Repeat throughout the movement.
STARTING POSITION: Stand in a neutral position, hips shoulder width apart. Your toes should be pointing forward.
EXECUTION: Slowly extend your arms out in front of you, exhale and push your hips backward (imagine you are sitting down on a chair) into a squat position. Keep your back flat, head up and knees in line with toes. Lower your body until your thighs are parallel to the ground. Inhale and push back up through your heels to a standing position. Repeat.
STARTING POSITION: Standing tall with your feet together and your hands down by your side. Engage your core by tucking your belly button in towards your spine and prepare to crouch down on to the balls of your feet.
EXECUTION: Crouch down placing your palms face down on the floor just wider than shoulder width apart. Your arms will now be locked straight supporting your upper body. From this position engage your core by tucking your belly button in towards your spine and then jump both feet backwards at the same time. You will now be supporting your body by just your hands and toes.
Keep your core strong and maintain a diagonal line from your heels through to your neck. When you feel comfortable jump both feet forwards and tuck your knees back under your chest before raising back to the start position and then repeat.
This exercise is very challenging and requires you to focus on good technique and core activation to prevent injuries. Remember that fewer repetitions with good technique are better than more repetitions with bad technique.
STARTING POSITION: Kneeling on the floor place your elbows and forearms on a mat or towel in front of you. Now engage your core by tucking your belly button in towards your spine and start to walk your feet backwards to form a plank position (if you don’t feel comfortable being supported by your feet rest on your knees). Maintain neutral alignment between your upper shoulders right down to your feet or knees depending on which you choose. It’s important not to stick your bum in the air or allow your stomach to fall to the floor.
EXECUTION: With this exercise being ‘isometric’ there is no joint movement. Simply hold
the starting position for as long as possible, maintaining good form. When you can no longer hold the position or your core starts to fatigue and sag towards the floor it’s time to stop the exercise.
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