You want to get back to your peak fitness-wise and you want it to happen like, yesterday. Problem is, two months stuck inside without a gym membership and 24/7 access to the pantry (cheers, iso!) has likely set you back a lot more than you think.
Enter Pete O’Reilly, the founder of @TheTrainingManual. As a qualified personal trainer, he’s come up with a simple test to see where your strength, stamina and endurance is *actually * at. It involves four exercises – bodyweight squats, plank holds, burpees and push-ups – including variations depending on your physical abilities. He also provides goals for each, be it the time it should take you to carry the exercise out or the number of reps to aim for.
𝗖𝗟𝗜𝗖𝗞 𝗧𝗛𝗘 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗢𝗨𝗥 𝗕𝗜𝗢 𝗧𝗢 𝗚𝗘𝗧 𝟭𝟬𝟭 𝗛𝗢𝗠𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧𝗦 - 𝙀𝙣𝙟𝙤𝙮 𝙖 𝙬𝙞𝙙𝙚 𝙫𝙖𝙧𝙞𝙚𝙩𝙮 𝙤𝙛 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙛𝙤𝙧 𝙖𝙡𝙡 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙡𝙚𝙫𝙚𝙡𝙨! - 𝘼𝙡𝙡 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙘𝙤𝙢𝙚 𝙬𝙞𝙩𝙝 𝙞𝙡𝙡𝙪𝙨𝙩𝙧𝙖𝙩𝙞𝙤𝙣𝙨 𝙤𝙛 𝙚𝙖𝙘𝙝 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚, 𝙨𝙚𝙩𝙨, 𝙧𝙚𝙥𝙨 & 𝙧𝙚𝙨𝙩 𝙩𝙞𝙢𝙚𝙨. - 𝙐𝙨𝙚 𝙘𝙤𝙪𝙥𝙤𝙣 𝙘𝙤𝙙𝙚 "𝙂𝙀𝙏𝙁𝙄𝙏" 𝙛𝙤𝙧 𝙖 $5 𝙙𝙤𝙡𝙡𝙖𝙧 𝙫𝙤𝙪𝙘𝙝𝙚𝙧 𝙩𝙤 𝙪𝙨𝙚 𝙤𝙣 𝙩𝙝𝙞𝙨 𝙀𝙗𝙤𝙤𝙠! - Replace your old daily activity with daily workouts to keep you lean in QUARANTINE!! - CHALLENGE YOUR FRIENDS TO SEE WHOS FITTER IN THE COMMENTS👊 - Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚 - An Important Step Before Choosing your Workout Program is to gauge your current physical abilities!! - Here's a test that can be done at home with no equipment, it should be completed in less than 12 minutes maximum. - Comment below, your points total!! - . Don't forget to turn on post notifications in the top right of this post so you never miss a workout or post!📲 - Stay safe 💙 . . . . . #fitnesstest #gymprogram #gymtips #flexibledieting #nutritiontips #diet #dieting #dieting #nutrition #didyouknow #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #fatloss #iifym
“Here's a test that can be done at home with no equipment, it should be completed in less than 12 minutes maximum,” he captioned the Instagram post.
Broken down, this equates to three minutes per move (so, one minute per set.) In need of rest time? Try to complete each set as quickly as you can to give you that extra breathing space.
Once you’ve done all four exercises, Pete recommends tallying up your time to give you an indication of your fitness level.
Lucy BodeLucy is WH’s Digital Editor, Features Writer, social media guru and resident woo. A long black lover and foodie at heart, she considers peanut butter an hourly staple and believes chardonnay is the superior drop. When she's not at the beach, barre or yoga studio you'll find her coming up with new and improved ways to kill her unkillable houseplants