In keeping with the New Year’s theme this week I have given a few of my classes the Insanity Fit test. It’s a short but tough test to push participants. Each time you do the test, you can count and record your reps to track your progress over an extended period of time. I fell away from giving tests like these for fear of making people self-conscious or worried about their abilities but have found that it’s the best way for folks to realize where they are in relation to their goals and take their workouts to a higher intensity level. Not everyone wants to include tuck jumps in their fitness test, so I made up my own!
Clean Slate Fitness Test
You can set the test up however you want to, but I have found the easiest way is to get it all done at once in one minute intervals. Make sure to give yourself the same amount of rest time for each exercise no matter how fatigued you are or are not. Write the date, exercise, and amount of reps down somewhere you can save for later and then revisit the test when you feel ready. Before you start the test make sure you are fully warmed up and afterwards give yourself an easy cool down with some light cardio and stretching.
Pre-workout warm-up
Exercise descriptions:
To perform body weight squats: you should stand with feet slightly wider than your hips. Bend your knees as if you were about to sit down, but stop before your knees reach a point where they are level with your hips. Return to a standing position by squeezing your glutes. For added intensity, perform this exercise while holding dumbbells.
Jumping jacks: Jump out and in while moving the arms overhead. Modify by taking the jump away and stepping the feet.
Burpees: Start with feet wider than your hips and begin by tilting your hips back into a squat. Place hands on the ground and hop your feet out to a plank. Hop back to your squat, stand up, and add an optional jump at the top. Remember to keep the hips low in your plank and engage the abs at all times.
Push-ups: Start with your palms flat on the floor, shoulders aligned with the wrists, and create a straight line from your torso to your toes. Squeeze the glutes and abdominals! Bend the elbows and lower the entire body towards the floor. Push the floor away to return to your starting position. Modify by lowering the knees to the floor while keeping the torso in line with the hips.
Plyometric Lunges (jump lunges): add a small jump from one lunge to the other for added cardio exercise. Strive for 90 degree angles with the knees and keep the toes pointed in the same direction.
Mountain climbers: There are multiple interpretations for this exercise, but I prefer to go by the “Insanity” version. Jog in place with high knees while alternating an overhead reach with the arms. On the downward motion of your arms, pull the elbows in towards the rib cage. Imagine your hands are actually helping you “climb a mountain” and don’t forget to keep you core engaged.
This week has been really special for Jon and I because we officially crossed the 1st anniversary of our move from NC to PA. It’s amazing how quickly this year went by and at the same time last year feels like FOREVER ago. I am so thankful for all the wonderful experiences PA has given us this far, plus my new found ability to deal with snow and cold like a pro. I also miss NC, our families, and our friends. It’s been scary and exhilarating to start over together and go from knowing no one on day 1 to having a home here. If the first year in PA is a testament of what is to come for the rest of our time here, I can’t wait to see what else is in store for us!
