Cool Fitness Test (Will You Pass?)

In today’s video you’re getting an awesome fitness test. But it’s really advanced.

So I modified it for you.

You also get a really cool fat burning workout challenge in the video that needs NO equipment – so you can do it anytime, anywhere.

Let’s start with your test!

I know, I know, school’s out for summer, but let’s consider this “Summer School for Your Muscles”… 🙂

Martin Rooney’s 4-Minute Push Up Strength Test

Instructions:

Perform as many pushups as you can in 4 minutes.

Simple, right?

Well my advice to you is pace yourself.

In the first round, do just 50% percent of your max push ups, then take a rest.

So if you can do 10 pushups, just do 5 pushups each time before you rest about 10-15 seconds before repeating again and again until the 4 minutes is up.

Keep track of your score so you can reference it later when you try this test again.

You can do this for ANY kind of pushup…

  • Kneeling pushups
  • Bench pushups (these are a little easier than full pushups on the floor)
  • Close-Grip pushups

Whew. Good times. I once did 101 pushups in the 4-minute challenge.

What was your score? Drop me a line on Facebook here.

Now let’s finish off the video with today’s…

Fat-Burning Ladder Workout Challenge

Ladder circuit

The Exercises

  1. Prisoner Squats
  2. Close-Grip Pushups
  3. Alternating Lunges (reps/side)
  4. Mountain Climbers (reps/side)

Advanced Level

  • No rest between all 4 exercises.
  • Rest as little rest as possible between rounds.
  • Start with 20 reps per exercise then move your way down the ladder (19 next round, 18 in the next…etc. until 1).

Intermediate Level

  • No rest between all 4 exercises.
  • Rest as little rest as possible between rounds.
  • Start at 15 reps per exercise then work your way down to 1.

Beginner Level

  • No rest between all 3 exercises (You’re going to skip the lunges).
  • Rest as little rest as possible between rounds.
  • Start at 15 reps per exercise then work your way down to 1.

Record your time for how long it takes you to get through this ladder.

Try to beat your time the next time you go through this (wait at least one week before trying it again).

My time for the advanced version was 25 minutes.

That’ll kick-start your Monday metabolism to burn off those weekend calories.

Enjoy!

I’ll be using a similar bodyweight workout when I’m in my hotel in Rio this week.

Heading off to the Olympics tomorrow…and I’ll tell you all about the booty-shaping, body-slimming secrets I learn from the athletes and from the finest physiques on Rio’s beaches.

All in the name of science and faster fat loss for you!

Talk soon,

Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Don’t give up.

You CAN do it.

“The biggest lie we tell ourselves is when we say, ‘I can’t do this. I can’t do that.’ The truth is you don’t want to. At least be honest. Start with that. Then see where you can go from there. Take a tiny step into the waters of ‘Lake Cant’ and see if perhaps it’s not as cold, dark and deep as you thought it once was. If you try, you might find that You Can.” – Craig Ballantyne