1. Floating Lunges (20 sec)
Begin with your feet together and then step one foot forward, being careful to keep your weight in the heel of your front foot as you lower down into the lunge. Push through the heel of the front foot to pass through the starting position and perform a reverse lunge. Ideally, your goal is to “float” from the front to the back lunge without stopping in the center, and allow the knee of the back leg to gently touch the floor with each lunge. Perform the floating lunge for 20 seconds, with the right leg leading, and count the number of times the knee touches the floor.
2. Push-Ups (30 sec)
Begin in a high push-up position on the floor. Bend your elbows to lower your chest toward the floor. Perform push-ups for 30 seconds and count each time your chest comes fist-distance away from the floor. If you are not quite ready for a push-up, find a Smith Machine and place the bar at chest height, allowing yourself to perform an elevated push-up. As you become stronger, lower the bar down a notch
3. Squat Jumps (1 min)
Get started by having a seat on a sturdy chair or box with your feet a bit wider than hip distance. The “seat” should be high enough to allow your knees, when seated, to be at hip height or slightly below—and far enough in front of you to keep your weight in your heels as you rock up to standing position.
For each squat jump, push through your heels to explode up, leave the floor, and then gently land. During the landing, you will sit back and lightly touch the seat, hovering for a count of two. Then, repeat. Perform the jumps for 1 minute. Count each time your glutes successfully touch and hold the bottom position. Of course, if jumping is not an option for you yet, you may complete this test with an explosive squat to calf raise, or complete the squat by itself.
4. Pull-Ups (1 min)
Pull-ups may be performed on an assisted pull-up machine, or in a more traditional way with a pull-up bar. Begin with your arms a bit wider than shoulder distance. Bend your elbows to bring your chest toward the bar. If using the assisted pull-up machine, note the weight you use initially and gauge progress as you reduce the amount of weight. If using the Smith Machine, begin with the bar at chest height, walk your legs out so you are in a reverse plank. To progress, lower the bar.
5. Plank Hold (1 min)
Come to your forearms with your elbows in line with your shoulders. Extend your legs out behind you. See how long you can hold the plank without sinking through your midsection or raising your hips. If you’re not quite ready for a full plank, perform a knee plank.