When was the last time you took the opportunity to test your strength? For many of us, it was the last time we took a gym class. However, as much as those tests may have been unpleasant or even embarrassing at the time, there was actually something to them.
Now that you’re away from mocking bullies in phys-ed class, it’s time to learn how to test your strength once more through a number of specific fitness moves. These exercises are meant to help to gauge strength and fitness in a number of different areas. After all, if you’re a runner or a weight lifter, your strength will be found in different parts of your body.
Use the following moves to help test your strength outside of taking a gym class.
· The Standing Broad Jump – The stronger you are, the more able you will be to explosively jump forward and you’ll go farther. Draw a line on the ground where you have at least 9 feet ahead of you. Place your toes on the line with your feet shoulder-width apart. Bend your knees, swing your arms and leap forward as far as you can. Either draw a chalk line immediately behind your heel or have a friend measure the distance from your heel to the original line.
· Squat, Curl, Push Press – Record how many of this movement combination you can do in one minute. The movement involves holding a dumbbell in each hand that weighs 30 percent of your overall body weight. Hold them at your sides while standing with your feet shoulder-width apart. Keep your back arched as it is naturally. Push your lower body and hips back so your thighs are parallel to the floor. Stand up again and curl the dumbbells to bring them to shoulder height. Press them straight overhead while using your legs to support the movement. Return to standing position and repeat.
· Push-ups (with or without clapping) – This is a powerful upper body strength test. Take a push-up position with your body in a straight plank from your shoulders and neck right down to your ankles. Use your arms to lower yourself until your chest is 3 inches from the floor. Give yourself an explosive push back up until. If you’re doing the clapping form of this test, push yourself so hard your hands leave the floor. Keep your body straight as you clap midair and then rapidly bring your hands down to the beginning position again.
