Day 4: Fitness Strength Assessment

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Name* This field is required.

First Name

Last Name

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Email upon sign up* This field is required.required to track your progress

example@example.com

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Date of Assessment

Date

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Youtube

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Perform as many press-ups as possible with good form, stopping when you can no longer continue. Enter the number completed below.* This field is required.If you can't do any, enter 0

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OK, we will make the press ups a bit easier and work up to military-style ones in time. Watch the next video and try again but this time on your knees.

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Youtube

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As you completed fewer than 4 standard press-ups, rest, then perform knee press-ups instead. Enter the number completed below.

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Still struggling with these pesky press ups, huh?

Not to worry. Let's get you trying them standing up, pushing against a wall.

Click next to watch the video on how to do them properly before attempting.

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Youtube

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As you completed fewer than 4 knee press-ups, rest, then perform wall press-ups. Enter the number completed below.

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Final Push Up Score

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Military (Standard)

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On Knees

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Against Wall

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Push Up Variant

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Perceived Exertion Rating (1-10) How difficult did you find the press-up test? (1 = Very Easy, 10 = Maximal Effort)* This field is required.

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Very Easy (1)

Maximal Effort (10)

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Next up... holding a plank. It's a great measure of your core strength. Click 'Next' to watch the video before attempting.

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Youtube

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When you are ready to adopt the plank position reset the timer below. Hold the plank for as long as possible. When you collapse in a heap be sure to hit the pause button before clicking Next* This field is required.

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How many seconds in total did you hold the plank for?* This field is required.

seconds

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Well done. Relax now, That's it you're done for today.

All that is left to do is hit 'Submit' to record your efforts.

We will then repeat this on Day 14 of the Challenge to see how much you've improved.