Fitness testing is a helpful tool to discover your current level of fitness and can be very useful in monitoring any changes that may occur from exercising regularly with your Tribe at bootcamp.

It is recommended you complete the following fitness tests prior to starting in to your fitness regime, and again at the end to measure progress, however this can obviously be done at any time to help gauge how you’re doing! Completing a fitness test can certainly help with your motivation, and of course it’s a workout in itself!

Simply select your current level, do a good warm up, then complete your test. THEN make sure you head over to the Facebook page and share your results with the Tribe so you can get encouragement and support to improve on your numbers the next time! Good luck!

BEGINNERS
TEST 1: How many squats can you complete in one minute?
TEST 2: How many half press ups can you complete in one minute?
TEST 3: How many crunches can you complete in one minute?
TEST 4: How many jacks can you complete in one minute?
TEST 5: How long does it take you to complete the workout challenge?

SQUATS
Stand with your feet about hip distance apart.
Bend your hips and knees at the same time and lean your body forward slightly while maintaining a neutral back (i.e. don’t hunch or look down to the floor)
Sink your hips backwards as if sitting on a chair, ensuring your knees don’t go over your toes
Return to standing
Each squat down and up again is counted as one repetition.

HALF PRESS UPS
On all fours, ensure that your shoulders are above your wrists, with hands slightly wider than shoulder width apart and that your hips are above your knees. To increase the intensity slightly, take your knees further back and lower your hips to the ground.
Bend the elbows and lower your weight down, so taking your head between your hands.
Push your body weight back up again by straightening your arms.
Each press up, down and up again is counted as one repetition.

CRUNCHES
Lie on your back with knees bent and feet flat on the floor about hip distance apart.
Contract the stomach muscles and raise your head and shoulders off the ground, ensuring you leave a gap between your chin and chest.
Either slide your hands up your thighs or place your hands behind your head.
Keeping the stomach muscles contracted lower yourself back down towards the starting position.
Each crunch up and down again is counted as one rep.

JACKS
Standing with your feet together and arms by your side, gently jump up to land your feet slightly wider than hip distance apart and bring your arms out to the side about shoulder height.
Jump again to return to the start position.
Each completed jumping jack is counted as one repetition.

WORKOUT CHALLENGE
Time yourself to see how long it takes you to complete the following routine THREE TIMES through:
20 Squats
20 Press ups
20 Crunches
20 Jacks
You can take as many breaks as you need, but the clock keeps ticking until you have finished the routine three times.

INTERMEDIATE 
TEST 1: How many squat jumps can you complete in one minute?
TEST 2: How many full press ups can you complete in one minute?
TEST 3: How many sit ups can you complete in one minute?
TEST 4: How many high knees can you complete in one minute?
TEST 5: How long does it take you to complete the workout challenge?

SQUAT JUMPS
Stand with your feet about hip distance apart.
Bend your hips and knees at the same time and lean your body forward slightly while maintaining a neutral back (i.e. don’t hunch or look down to the floor)
Sink your hips backwards as if sitting on a chair, ensuring your knees don’t go over your toes
From this position push through your feet to perform a vertical jump
Land softly, going straight down in to another squat
Each squat down and jump up is counted as one repetition.

FULL PRESS UPS
On hands and toes, ensure that your shoulders are above your wrists, with hands slightly wider than shoulder width apart and that your feet are about hip distance apart.
Keeping your body flat, bend the elbows and lower your weight down towards the floor as far as you can go, so taking your head between your hands.
Push your body weight back up again by straightening your arms.
It doesn’t matter how far down you can go, just try to increase this over time as your strength increases.
Each press up, down and up again is counted as one repetition.

SIT UPS
Lie on your back with knees bent and feet flat on the floor about hip distance apart.
Contract the stomach muscles and raise your head, shoulders and back off the ground, to come to a seated position
Either slide your hands up your thighs or place your hands behind your head
Keeping the stomach muscles contracted, lower yourself back down towards the starting position
Each full sit up is counted as one rep.

HIGH KNEES
Keeping the stomach muscles tight, jog on the spot, trying to get your knees up towards your hip height.
Each knee up is counted as one rep.

WORKOUT CHALLENGE
Time yourself to see how long it takes you to complete the following routine THREE TIMES through:
20 Squat Jumps
15 Press ups
30 Sit ups
40 High Knees
You can take as many breaks as you need, but the clock keeps ticking until you have finished the routine three times.

ADVANCED
TEST 1: How many jumping lunges can you complete in one minute?
TEST 2: How many full press ups can you complete in one minute?
TEST 3: How many sit up punches can you complete in one minute?
TEST 4: How many burpees can you complete in one minute?
TEST 5: How long does it take you to complete the workout challenge?

JUMPING LUNGES
Start in a lunge position with your right leg in front
Push strongly through your feet to perform a jump and switch your front leg
Land softly in a lunge position with your left leg in front and right leg now behind
Each jumping lunge is counted as one repetition.

FULL PRESS UPS
On hands and toes, ensure that your shoulders are above your wrists, with hands slightly wider than shoulder width apart and that your feet are about hip distance apart.
Keeping your body flat, bend the elbows and lower your weight down towards the floor as far as you can go, so taking your head between your hands.
Push your body weight back up again by straightening your arms.
It doesn’t matter how far down you can go, just try to increase this over time as your strength increases.
Each press up, down and up again is counted as one repetition.

SIT UP PUNCHES
Lie on your back with knees bent and feet flat on the floor about hip distance apart.
Contract the stomach muscles and raise your head, shoulders and back off the ground, to come to a seated position
Either slide your hands up your thighs or place your hands behind your head
At the top perform two punches across your body, one with either hand
Keeping the stomach muscles contracted, lower yourself back down towards the starting position
Each full sit with punches is counted as one rep.

BURPEES
Start in the standing position with arms straight up above your head
Bend your knees to place hands on the floor in front of you
Jump both feet backwards to go in to a press up position
Jump both feet straight back in again
Finish by taking the hands off the floor and jumping up vertically to clap your hands above your head
Each burpee is counted as one rep.

WORKOUT CHALLENGE
Time yourself to see how long it takes you to complete the following routine THREE TIMES through:
30 Jumping Lunges
20 Press ups
50 Sit up punches
20 Burpees
You can take as many breaks as you need, but the clock keeps ticking until you have finished the routine three times.