Saturday, January 5, 2013

Fit Test 2013

Hi Everyone,

The video and breakdown for my fit test are below. I mentioned in a previous post that I am developing a workout plan for my brother in law, Josh, who is just starting out on his fitness journey. 

He has agreed to share his journey and transformation on my blog, so I will be sharing the workouts he is doing, updates on his progress, and he will be joining me for some videos. 

To get started I had him complete a "Fit Test" to see where he is at right now. This way we have a direct measure of his fitness to compare to. When starting a fitness and weight loss plan I think it's very important to measure your success in multiple ways, instead of just focusing on the number on the scale. 

With the fitness test you can take breaks in between exercises to catch your breath. You can repeat this test periodically as you gain strength and endurance to see your improvements. 

At some point I will also film myself going through the fit test at "full speed" where I am not explaining exercises so you guys can see my progression as well. I didn't go through this full out because I wanted to show how the exercises are done for anyone who is just starting out. Also, I have been sharing my workouts here and on youtube for 15 months now so I don't want anyone who is just starting to compare their fitness level to mine. 

Enjoy, and good luck on your journey!

All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed. 

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)


  1. This was a good suggestion that you put up here...dude…..hope that it benefits all the ones who land up here. 

    Gym and Fitness Equipment

  2. Melissa, I do not have anything I can use for the Bent Arm Hang. Do you have any suggestions for what I could replace it with?

    Thanks, Jared

    1. You could hang off a sturdy door or find some place outside to hang. A playground with monkey bars, a tree branch, a clothes-line pole. Get creative :)

    2. Thanks Mindy! I should have let my mind roam free!

  3. Really nice post, you got great blog and Thank you for sharing This excellently written content. Waiting for next one.
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  4. 37sec, 72 (R&L = 1), 27, 79, 36 (full), 74 (R&L = 1), 2m30s (straight arms); 1min b/w exercise, done post 1 round Transformation Day #2

    Melissa - These workouts are great; thank you for sharing your hard work!

  5. What if you dont have anything to hang on, is there a modified version?

  6. Hi Melissa, Where did you post on the blog how to translate how fit we are by our results? I couldn't find it.

  7. Nice, you got great blog and Thank you for sharing This excellently written content. Waiting for next one. Visit college paper for best papers.