3-Minute Fit Test: Chins, Pushs and Burpees


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 create a quick 3-minute challenge, and he’s calling you out. Oh, and Jay is 39 years old and has had 13 major surgeries, two of which were spinal fusions. So, if you think he’s got the upper hand, you’re very wrong. Complete as many reps of the following exercises as you can in 60 seconds:

Exercise Test One – Chin-Up

This compound closed chain exercise is the quintessential body weight exercise for developing upper back strength. Used by the Special Forces and many elite organizations as a testing standard, the chin-up recruits more muscle fibers than most machines, thus equaling big strength gains for anyone looking to pack on size and muscle. Jay’s Score: 41 >> REST 60 SECONDS

Exercise Test Two – Push-Up

The push-up is considered standard protocol. It’s used to test upper body strength and endurance. While performing the military push-up, you’re lifting nearly 75% of your total body weight and engaging muscles throughout the entire body. Hopefully, you can hit the average standards for men:  * Between Ages of 20-29: 35-44 * Between Ages of 30-39: 24-34 * Between Ages of 40-49: 20-29 * Between Ages of 50-59: 15-24 * Over the Ages 60: 10-19  Jay’s Score: 82 >> REST 60 SECONDS

Exercise Test Three – Non-Push-Up Burpees

A popular CrossFit protocol, the burpee is a pure test of strength, endurance and will. This last exercise of the Men’s Fitness 3-Minute Test is guaranteed to blast your stamina and send your heart rate into full throttle.  Jay’s Score: 34 Are you lagging behind? That’s okay. Learn the secrets to strength and endurance from Mr. Cardiello himself.

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