Fitness Assessment

The RZC Fitness Test (Optional)

Equipment required: Bodyweight & Yoga Mat

WARNING! If you haven't exercised within the past two weeks or are in a deconditioned state - DO NOT PERFORM THIS WORKOUT. This assessment is completely OPTIONAL and is only being used to gauge your fitness improvement over the next 6 weeks. As always, CHECK WITH YOUR DOCTOR before performing any workout or exercise program.
Warm UP (click arrow to toggle)

Warm up

We recommend every two weeks that you perform a fitness test. Perform this on a Saturday or Sunday when you are well rested.

1A) T-Squat x 15
1B) Pushup Plank x :30 hold
1C) Jumping Jacks x 15
1D) Walkouts w/ Pushup x 5

Notice this: Rest 20 seconds and repeat one more time for a total of two rounds.
The AMRAP Challenge (click arrow to toggle)

THE AMRAP CHALLENGE (set a timer for 10 minutes)

AMRAP (as many rounds as possible)

Notice this: Perform as many rounds as possible, resting when necessary. Record the TOTAL number of rounds completed. If you stop mid-set, that round doesn’t count.
2A) Pushups x 10 reps
2B) Squats x 10 reps
2C) Burpee’s x 10 reps
Rest as needed and repeat, one round down.

Now.. don’t accept half ass pushups, squats, or half-ass burpee’s from yourself. This is your initial fit test.
YOU WILL GET BETTER.

Exercise Library (click arrow to toggle)

Pushups
Come close to touching the ground with your chest, keep elbows close to your side.

Squats
Grab a chair. Feet shoulder width apart. Hands clasped by chest. Chest up. Now sit back until you BARELY touch the chair and stand back up. If you don’t touch the chair, it doesn’t count. Use a stable chair and not one with rollers.

Burpee’s
Yes, burpee’s… Squat down using above method (minus the chair), place hands on ground. Kick legs back into pushup plank position. Perform a pushup. Jump legs back in under chest. Jump up using the Total Body Extension.

 

 

Downloads

  • The RZC Fitness Worksheet
    The RZC Fitness Worksheet

    Right Click the above link and select "Save Link As" to save to your computer. To accurately track workouts while at the gym, download, print, and take this worksheet with you.

 

 

admin