THE 10 STAN­DARDS OF TRUE FIT­NESS

GQ (Australia) - - FIT -

1. 2000M ROW - SUB 7 MINUTE This is a great in­di­ca­tor of car­dio­vas­cu­lar fit­ness, en­durance and strength, both in the glutes, core and up­per body. It will also test men­tal re­solve as a 2000m row is chal­leng­ing enough, es­pe­cially when aim­ing to fin­ish in 7 min­utes. 2. 2 X BODY­WEIGHT DEAD­LIFT (1 REP MAX.)

A prop­erly ex­e­cuted dead­lift is a good sign of pure strength as it works ham­strings, glutes, core and, of course, grip strength. It’s also an ex­er­cise that you can do without a spot­ter and it’s prac­ti­cal, as ev­ery­one has to pick up some­thing heavy from the floor from time to time. On a side note, re­cent re­search sug­gests ‘grip strength’ is a good mea­sure of heart health, so work on im­prov­ing it.

3. 2 X BODY­WEIGHT BACK SQUATS

A well-ex­e­cuted weighted squat pro­duces a level of mus­cu­lar stim­u­la­tion and growth you can’t get from a ma­chine. It re­quires leg and glute strength and works your core and bal­ance, which are im­por­tant el­e­ments for health and fit­ness now, but also for your longevity into older age.

4 . 75 PER CENT BODY­WEIGHT STRICT OVER­HEAD PRESS

In the ’60s this was the cor­ner­stone ex­er­cise for many of the best lifters as it’s not only a core strength build­ing ex­er­cise, but also a great mus­cle builder. One of the orig­i­nal Olympic lifts, there’s a cer­tain amount of skill re­quired with it. Pay at­ten­tion to your form to ex­e­cute it cor­rectly, but be­cause you’re stand­ing and aren’t sup­ported, it en­gages most mus­cles, thus is an ac­cu­rate show of strength.

5. 125 PER CENT BODY­WEIGHT BENCH PRESS (1 REP MAX)

Up­per body strength is im­por­tant, es­pe­cially if you need to lift any­thing heavy or if you are do­ing any repet­i­tive move­ments that may lead to in­jury if you are not strong.

6 . 15 X STRICT DEADHANG, NO KIP PULL UPS

This al­lows you to con­tract back and arm mus­cles – mostly the lats, bi­ceps, and fore­arms. The rest of the body is meant to re­main tense to main­tain a rigid struc­ture (to pre­vent any kip­ping). It’s a good mea­sure of fit­ness as it tests the pos­te­rior chain and en­sures this part of your body is strong be­cause for those who ei­ther hunch at their desks or carry bags through­out the day, it can lead to in­jury.

7. 100 BURPEES - SUB 7 MIN­UTES

A great mea­sure of car­dio­vas­cu­lar fit­ness, en­durance, strength and men­tal tough­ness.

8. 50 BOX JUMPS – SUB 3.5 MIN­UTES

A great test of leg and glute strength, en­durance and car­dio­vas­cu­lar fit­ness.

9. 10KM OUT­DOOR RUN – SUB 50-MIN­UTES

Again a good test in en­durance and car­dio­vas­cu­lar fit­ness.

10. 5 -MINUTE FRONT LEAN­ING REST (HOLD AT TOP OF A PUSH UP)

Dif­fer­ent to a plank in that you hold this at the top of a push up, this is a good test of core and arm strength as well as men­tal tough­ness.

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