5-Minute Fitness Test - Shape

Spending time in the gym is only worth it if you know it's working. To see if your routine needs a refresh, take this 5-minute fitness test. It challenges your stability, agility, core strength, and cardiovascular conditioning to see where you stand in each of these important areas. If you receive a ?fair? score, you know it?s time to amp things up!?

How It Works
Following a dynamic warm-up to prepare your body, perform as many repetitions of each move as possible in 60 seconds. Do not rest between each test. Be sure to cool down after you have completed the last test.?

1. Burpee: Stand tall, feet shoulder-width apart and hands fully extended overhead. In one movement, quickly lower into a squat, placing hands firmly on the floor in front of you. Immediately jump both feet back until they are fully extended behind you so that you are in a traditional pushup position. Jump both feet back into a low squat. Jump upward, raising hands simultaneously toward the ceiling. Repeat.?
Score: 0-12 fair; 13-25 good; 26+ superior

2. Leaning Tower of Pisa: Stand tall on left leg with right knee bent in front of you so that it is even with your navel. Extend both arms out to the side. Slowly rotate your hips to the left as you bend down, reaching right hand toward left toes. After 60 seconds, repeat on your right leg. Score left and right sides separately.
Score: 0-15 fair; 16-30 good; 31+ superior?

3. Bow and Arrow: Begin in a traditional pushup position, hands directly under shoulders, legs fully extended, glutes tight, chin and eyes focused toward the ground. In one movement, reach right hand toward your navel while driving left foot up to meet right hand just under your belly button. (Be certain to make contact with your foot, not your knee or ankle.) Return to the starting position and repeat with the opposite hand and foot.?
Score: 0-15 fair; 16-30 good; 31+ superior

RELATED: Turn a classic upper-body move into a total-body one with these 13 pushup variations.

4. Alternating Lunge Jump: Start in a lunge with left foot forward, both knees slightly bent, hands on your hips. Lower down until your right knee is approximately one inch off of the floor. In one explosive motion, jump up and switch the position of your feet, landing in a lunge. Keep your eyes focused forward and chin parallel to the ground throughout.
Score: 0-12 fair; 13-25 good; 26+ superior

5. Cork Screws: Sit with knees bent, feet flat on the floor in front of you. Rest the palms of your hands on the floor directly under your shoulders with fingers pointing away from hips. In one motion, push palms into the floor, extending arms, raising hips, and squeezing gluteus. From tabletop position, raise your right foot toward the midline of your body with the leg fully extended. Simultaneously reach your left hand toward your right foot until they make contact over the center of your body. Your eyes should be focused toward the ceiling throughout the movement. Return your right foot and left hand to the ground and repeat with the opposite hand and foot. Be certain to keep your hips raised and gluteus and abdominal region tight as you alternate side to side.?
Score: 0-12 fair; 13-25 good; 26+ superior

Source: http://www.shape.com/blogs/fit-list-jay-cardiello/5-minute-fitness-test

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