Name: Playbook - Christina Relke - 2024 Fitness Assessment
Uploaded: 2024-04-14T18:21:45.141Z
Duration: 30 min
Description: 2024 Fitness Assessment

Elevate your 2024 fitness journey with this streamlined Fitness Assessment! Perform 5 key exercises, count reps or log time, and track your progress. Repeat throughout the year to witness your transformation!

Cardio Portion
• 1 km walk, jog, run, or bike

Exercise Portion - 1 minute; count total reps; 2 sets each
• Bodyweight Squat
• Bodyweight Lunges
• Push Ups

Choose a cardio machine to complete your 1 KM walk, jog, run, or cycle! Log the total time it takes you to complete

1 km of Cardio

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Log how many repetitions you can do in 1 minute. Utilize the rest timer. Complete 2 sets

Bodyweight Squats

- Stand with your feet together
- Step forward or backward into a lunge
- Step back or forward up to the starting position 
- Repeat as you alternate legs

Log how many repetitions you can do in 1 minute. Utilize the rest timer. Complete 2 sets

Bodyweight Lunges

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Optional: Kneeling, against the wall, or TRX to modify

Log how many repetitions you can do in 1 minute. Utilize the rest timer. Complete 2 sets

Push Up

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Log how long you can hold an active, engaging plank. Utilize the rest timer or your iPhone. Complete 2 sets

2024 Fitness Assessment

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