Progress Tests
Select your progress test:
4 Exercises for you to complete to test your STRENGTH.
Has the weight or reps gone up?
1km Fitness Test
Try to cover 1km as quickly as you can. The time you complete you 1km is your score for this test.
You can choose to do this on an exercise bike, cross trainer, rowing machine or running outdoors!
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How To Use The Stationary Bike
Exercise Bike
How To Use The Cross Trainer
Cross Trainer
How To Use The Rowing Machine
Rowing Machine
Jump Test
Jump as far as you can and measure the distance.
Need a tape measure? Ask Andy and he will post one to you!
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Fitness Test - Standing Long Jump Test
Wall Sit Test
Hold the wall sit for as long as you can to test the strength in you legs.
The longer you hold the wall sit for the stronger you are getting.
You can do this anywhere, as long as there's a wall to lean on!
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Wall Sit Test
Gym Progress Test
Complete these 4 exercises during your gym session.
Track the amount of weight you can lift and the amount of reps you can do.
If either the weight or reps increases you have got stronger!
How To Use The Leg Press Machine
Leg Press
How To Do A Dumbbell Shoulder Press
Shoulder Press
How To Do A Single Arm Curl (Bicep Curl)
Bicep Curl
How To Do A Dumbbell Bench Press
Chest Press
Step Test
Follow the video and step for 3 minutes using a step in your home.
Rest for 1 minute after this and measure your Heart Rate using your Polar Watch at the end of the minute.
Your score is your heart rate after 1 minute.
The lower your heart rate, the fitter you are becoming!
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3-minute step test timer | test aerobic fitness | with instructions & norms
Press Up Test
Do as many press ups as you can in one go.
These can be done on your feet or knees.
Your score is the number of press ups you can do before you
reach fatigue (when you can't do any more).
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How To Do Press Ups
Press Up
How To Press Up From Knees (Modified Press Up)
Kneeling Press Up
Quadrant Jump Test
Complete as many jumps around your grid as you can.
The more reps you complete the better your agility is!
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