BACK TO THE OLD SCHOOL

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Assess your grit with the burpee bleep test. You won’t thank us for this one...

THE FORMAT

The test involves following an audio recording of a set of timed bleeps (find them on iTunes, Spotify or YouTube), working each time the audio sounds. In your case, perform two to five reps of the versatile burpee. Choose a higher rep count for a faster, intense blast, or drop the reps to two for a long and intense cardio session.

01 BLEEP IMPACT

Wait for the first bleep. As soon as it comes, squat and place your hands on the ground. Jump your legs backward, finishing in a press-up position. Lower your chest to the ground, then press up explosively. Jump your feet forward and leap into the air. Touch your hands above your head, land and repeat until you hit your reps.

02 HOLD STEADY

After your last rep, stand tall, gain your composure and focus on steadying your breathing and bringing down your heart rate. In this test, what you do in between the reps is just as important as the reps themselves. Keep your water close, avoid unnecessary movement and wait for the next bleep – and the next, and the next.

03 GYM CLASS HERO

Rack up your rep count as the intervals between the bleeps grow shorter. Once you can no longer perform the prescribed work before the next bleep sounds, the class is over. The final bleep you managed to complete indicates your score; make a note of it and aim to beat it on each subsequent attempt to ensure progress. A-star for effort.