TRACK YOUR PROGRESS
Measure improvements in your fitness and strength with the three challenges below. Do them all at the beginning of each week and keep a record of your time or reps
LOWER BODY CHALLENGE
Check your glute, quad and hamstring strength with a wall sit
(a) Stand with your back up against a wall with your feet hip-distance apart. Slide your back down the wall, as if you’re sitting in a chair, to come to a squat position.
(b) Hold your arms straight out in front of you and try to get your thighs parallel to the floor – but don’t worry if you’re not there yet. The lower you sit, the more difficult the move. Hold until your muscles are completely fatigued – 30 secs is a good starting point for beginners. How long can you go for?
UPPER BODY CHALLENGE
Shoulders, chest, back, core... there’s no test of upper body strength like a plank (a) Get down on your forearms, with your elbows underneath your shoulders. Your body should be in a straight line from your head to your heels – don’t arch your back or stick your bum in the air.
(b) Brace your abs and keep breathing. Hold for as long as you can. Again, 30 secs is a good beginner benchmark.
FITNESS CHALLENGE
You knew this was coming, didn’t you? Test your fitness with chest-to-floor burpees
(a) Start with your feet hip-width apart. Crouch down to put your hands on the mat, either side of your feet, keeping your back straight. (b) Jump both feet back so your legs are out behind you, resting on the balls of your feet. Bend your arms to lower your chest down to the floor, then press back up to a high plank.
(c) Jump your feet back up to your hands and propel your body up into a jump, before landing in a standing position. That’s one rep – how many can you do in 60 secs? Start by aiming for 10.