Total Body Workout

Most of you have probably heard of the Army Physical Fitness Test or the Presidential Fitness Test – they rely on pushups, situps, and running.  Our test is similar but with a couple more elements.  Our standards are also a wee bit tougher!

Men – are you up to the challenge?  (sorry ladies, we’ll get a post up for you)

Classic Pushup

We will look at four exercise tests to see how fit you really are:  1-mile run, pushups, pullups, and the vertical jump.

1 Mile Run

• Poor:  10+ minutes
• Average:  7-8 minutes
• Fit:  <7 minutes

We hope you can run a mile.  The question is – how fast can you run it?  For this test, the best bet is a track (yes, indoor is easier) with the exact distance.  Uberfit is 6m or less.

Push Ups

• Poor:  20 reps or less
• Average:  21-35 reps
• Fit:  36-50 reps

This is the classic pushup.  Don’t cheat – keep your abs in, body straight, legs straight, and hands shoulder width apart.  Your chest should graze the floor and you need to fully extend.  Uberfit is 50+ reps in a row.

Pull Ups

• Poor:  0-3 reps
• Average:  4-5 reps
• Fit:  8 reps

We see more people cheat on this exercise than any other.  For the proper pullup – palms facing out and hands shoulder width apart.  From a fully extended hang (legs straight), pull your body up so your chin goes past the bar.  Then lower your body down to full arm extension.  Do not swing or bend your knees to gain momentum.  You have our respect if you can do 10 or more proper pull ups.

Vertical Jump

• Poor:  0-15 inches
• Average:  16-18 inches
• Fit:  19-24 inches

You will need a piece of chalk and a markable wall (a outdoor brick will work) for this test.  Stand facing the wall with your feet flat – extend your arm up and mark your reach with the chalk.  To test, jump as high as you can and strike another mark.  Measure the space between marks to determine your vertical jump.  Uberfit is 25+ inches.

So how do you measure up?