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Are You Fit? Do This Bodyweight Fitness Assessment Test to Find Out

Do you know how fit you are? Are you a beginner, intermediate or peaking level? Discover the answer by doing this quick bodyweight fitness assessment test.

This fitness test was created by David Morin, representing Team Dymatize, with an expert-level fitness assessment test. The challenge, designed in collaboration with Muscle and Strength, aims to evaluate participants’ fitness across various dimensions, including mobility, flexibility, strength, agility, and cardiovascular capacity.

David Morin invites individuals to test their prowess and determine if they truly embody their claims of fitness.

Alternative Chest ExercisesSource: Domagoj Bregant on Pexels

Do This Bodyweight Fitness Assessment Test to Find How Fit You Really Are

In detailing the mechanics of the fitness assessment test, David Morin lays out the criteria for classification. If participants execute each movement flawlessly, meeting the prescribed repetitions with impeccable form, they achieve the expert level. Those completing 50% fall into the intermediate category, while beginners manage only a few reps—an understandable starting point on the fitness journey. David assures that the goal is progress, assisting beginners in evolving into experts.

The first challenge in the expert-level fitness assessment is the sissy squat. While not overly demanding on cardiovascular endurance or pure strength, it places emphasis on flexibility, mobility, and core strength. Participants must maintain a straight spine, descend close to parallel without compromising posture, and utilize quads and core to return to an upright position. Completing ten correct reps in one minute earns the title of an expert.

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Moving on to the second exercise, the plyometric movement split squat demands explosive power and coordination. Achieving 100 reps in one minute designates participants as experts in this domain.

The third movement introduces the duck walk, a test of mobility. Performing 50 repetitions within one minute classifies participants as experts in this challenging exercise.

The fourth challenge, the pistol squat, endorsed by CrossFitters, requires strength and balance. Participants need to execute ten pistol squats with each leg, totaling 20 reps in one minute, to reach the expert level.

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Pistol Squat

The fifth movement, the clapping push-up, combines upper body strength and explosive power. Completing 25 reps within one minute designates participants as experts in this dynamic exercise.

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The final challenge, deemed “the beast,” involves a burpee Pike combination. Executing ten of these movements in one minute elevates participants to expert status in this comprehensive fitness test.

David Morin delivers a motivational call to action, urging participants to seize the opportunity to assess their fitness levels. He challenges individuals to step away from the screen, end the contemplation, and actively participate in the fitness assessment test. Rather than wondering about their capabilities, David encourages individuals to stand up, take the challenge, and discover where they currently stand on their fitness journey. It’s a call to embrace one’s life and actively engage in the pursuit of fitness goals.

So, to recap, this is what the bodyweight fitness assessment test from David Morin looks like:

  • 100% completion = expert
  • 50% completion = intermediate
  • Less than 50% completion = beginner

The exercises are (if you complete all the reps required, you are an expert in that section):

  1. Sissy squat – 10 reps in one minute
  2. Split squat – 100 reps in one minute
  3. Duck walk – 50 reps in one minute
  4. Pistol squat – 10 reps with each leg in one minute
  5. Clapping push-up – 25 reps in one minute
  6. Burpee-pike combo – 10 reps in one minute

And that is it. Watch the video below to see how to perform each exercise and to have a deeper understanding of the bodyweight fitness assessment test to see how fit you really are.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

  • Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
  • Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
  • Strength everywhere – you will work out your entire body. No more “skip leg” days.
  • Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
  • Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
  • Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.
pull up back workouts What Muscles Do Pull Ups WorkSource: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

  • No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
  • Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
  • You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

  1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
  2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
  3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
  4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
  5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
  6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
  7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
  8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
  9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
  10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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