Find yourself bored heading into the gym day and and day out? Ever look for a way to gauge your fitness level besides how much weight you can lift? Well, we asked Jay Cardiello, celebrity strength and conditioning specialist and the man behind 50 Cent’s jacked physique, to give us a physical fitness test using three traditional exercises.
Did you miss Jay’s 3-minute fitness tests? You can give them a try here:
3-Minute Fitness Test: Pull up, Lunge, Press
3-Minute Fitness Test: Dips, Jumps and Toes to the Bar
Guidelines for the Fit Test:
> Complete as many repetitions of the following exercises as you can in 60 seconds.
> You’re required to take a 60 rest between each exercise.
> Each exercise is completed using proper form.
> We advise that you complete the test with a partner who can keep time and count reps.
The knee-to-elbow test will truly wreak havoc on your grip, while primarly testing your core strength to max. Hang from a pull-up bar with a close grip, tuck your knees and pull them up until you touch your elbows. You should be able to get a bunch of reps under your belt in the beginning, but once the 30- to 45-second mark hits, your abs and hip flexors will seriously fatigue and tighten. If you’ve got a horrible grip, it’s advised that you put some chalk on your hands.
Jay’s Score – 38
135 Bench Press:
There’s a set number of rules for the traditional bench press test: First, the bar has to touch your chest, but don’t bounce the bar off of it. Second, understand that you are going for speed repetitions and you must maintain control of the bar at all times. Third, keep your feet stable on the floor. If you’re one of those guys who likes to put your feet on the bench, this test could have you tipping over.
Jay’s Score – 40
Mile Run on Treadmill:
8 Minutes and 34 seconds is about the amount of time it takes the average man to complete a single mile. Keeping in mind that this is a speed test, you must think about the potential time wasted cranking up the speed of the treadmill. How do you get onto the machine without wasting time? Set the treadmill to run at a moderate pace prior to getting on the machine, this will shave addition time off that would be needed when increasing your pace.
Jay’s Score – 6:39
Jay Cardiello is a strength and conditioning specialist and the author of CARDIO CORE 4X4:The 20-Minute, No-Gym Workout That Will Transform Your Body! available at Amazon.com.