Practically all of us have been put through some sort of fitness test, whether at school, by a doctor, a trainer or as part of our enrolment. The trouble I find with is that most tests require a certain level of technical ability probably because they entail some sort of cardio exercise like running or cycling. With these being very specific exercises it is hard to guage an accurate fitness level for all people as a ‘fit’ person may have an inferior running technique to a less ‘fit’ individual. What if the ‘fitter’ person cannot even ride a bike??? Sometimes the exercises involved in the fitness test requires weights in which case you have to set regulations as to what men need to use and what women need to use. So what if you have a light man like myself. I’m fed up of authorising bodies setting a weight that only 75kg + men would comfortably manage.
So to address all this I came up with the ‘Lizzy’ Challenge. The story behind it is a rather long one but it is a series of 8 bodyweight exercises performed back to back. You count total reps and the target is 200. It in itself is a great cardio/strength workout and a valuable reference point to return to and assess your current level of fitness. The eight exercises are
1. Alternating Lunges
2. Press-ups (Girls can go on their knees but I do have girls that are happy to go on theirtoes and still hit 250 +)
3. Mountain climbers (will probably have to refer to the video for that one)
4. Bunny hops
5. Step-overs (a stepper or box will be needed for this and the previous exercise)
6. Bodyweight squats
8. Star jumps (they may look silly for some but it is a good way to finish and take you to your PB)
Many thanks to my client Andrew for doing this workout on film. His progress has been amazing. Try the test yourself and let me know your results.