There are many ways of testing your cardiovascular fitness. The bleep test, the Cooper treadmill test and 1 mile run test are all reliable determinants of aerobic fitness.
However there has been no single test to measure overall fitness including aerobic fitness, anaerobic fitness and strength endurance………until now!
I give you the ‘Ben-Ten’ test.
I designed this test primarily for clients to monitor their progress in addition to getting a great total body, express workout. After countless efforts by a wide ranging client base, I’ve formulated standards to rank an individuals overall fitness.
Try it for yourself as a monthly gauge of progress or an express holiday workout!
A 5 minute warm-up and cool-down are advisable.
Repeat the circuit twice as fast as possible.
The Burpee x 10
The Press-up (ladies kneeling) x 10
The Jump Squat x 10
The Plank Extension x 10
Standards (timed from start to finish in minutes).
Outstanding = < 2 minutes
Good = 2.00 – 2.30
Average = 2.31 – 3.00
Needs work – > 3.01
Best of luck!