Are you considered fit? We all have a general idea of how “fit” we are just by looking into the mirror but to really know the specifics we have to assess ourselves.
If you’re not doing any type of assessment during your workout program it’s hard to really tell if you are getting the results you want.
Implement these “Xceleration Standards” once a month and test yourself. If you are not even close to these standards, then it’s time to start changing up your plan. If you are hitting these standards well… awesome!
Set some new standards and work towards them. “A goal without a plan is just a wish.”
At least once a month you should test yourself physically in these areas:
3. Core Endurance
4. Lower Body Strength
5. Upper Body Strength Push and Pull
Flexibility: Overhead Squat Test Pass
Cardio: Row 500m in under 2:30 OR Run 1 mile in under 9:30
Core Endurance: Plank Hold for 2:00 minutes
Or 10 minutes if you are like these fit women at Xceleration!
Lower Body Strength: Squat your bodyweight with perfect form
Upper Body Strength (Push):
30 push-ups in under 1:00 AND 10 Unbroken Strict Pull Ups
15 push-ups in under 1:00 AND :30 second Chin Hang
Upper Body Strength (Pull) :
10 Unbroken Strict Pull ups
30-second Chin Hang
These assessments are the standards for our clients at Xceleration. Does everybody just wake up and somehow be able to hit all of these standards? Nope! But they have a community of supporters who help them get closer to these standards every single day.
At least 1x/month assess yourself in all of these areas to keep your fitness plan in check.