Fitness tests are an important part of your group programming because you get to show your clients they’re improving and making progress.
Plus it gives you the opportunity to establish strengths and weaknesses. By comparing fitness test results you can see the areas which need improvement.
I loved using time based fitness tests & challenges, because your clients can work at an intensity that is right for them. Here’s one fitness test I’ve used a lot.
Fitness Tests – Bootcamp Challenge 1
Title: 2, 4, 6, 8 Power of 5 Fitness Test
Equipment: Note pad and pen
Time: 22 minutes
Aim: Improve muscular strength & endurance
Method: This is an individual timed circuit challenge
Choose 6 exercises
Here’s How It Works
Round 1: Complete 2 reps of each exercise.
Round 2: Complete 4 reps of each exercise
Round 3: Complete 6 reps of each exercise
Round 4: Complete 8 reps of each exercise
Complete as many rounds as possible in 22 minutes. Add an extra 2 reps on to each round as shown above.
Here’s The Catch
After every 2 rounds, players must complete a set sprint.
Beginners: 100m. Intermediate/advanced: 200m
When the time is up, record each players score. The info you need off each person is the number of rounds that they completed and what exercise they finished on. For example. If a player completed 8 rounds and finished on the 4th exercise, their final score would be 8.4.
Competition: Repeat the challenge the following week and offer a prize to those who can beat their score. The one’s who beat their score will go in to a draw to win a prize. (1st, 2nd & 3rd place prizes available)
1. Use equipment based exercises if you have enough to go around.
2. For small spaces, use shuttle runs or set out a circular route.
Want More Creative Fitness Test & Bootcamp Ideas?
Click on the image below to see my entire collection of bootcamp ideas.
Thanks Leon (workout wizard) Melnicenko
Founder – The Workout Design Club Elite