Physical Tests


Cardio tests


1: Walking / running
Test how far you can walk or run in 30 minutes.

2: Burpees
Test how many burpees you manage to do in one minute.

Burpees: place your hands beside your feet at the floor and jump them backwards so you stand on your toes and hands. Jump back in again and then jump up as high as you can. That's one repetition. Repeat.

3: Jumping ropes
Test how many jumps you can do in five minutes.

Jumping ropes: pretend that you have a jump rope in your hands if you don't have one, and start counting how many jumps you manage to do in five minutes.


Strength tests


4: Pushups
Tests your strength mainly in your chest, shoulders and in your triceps.

You can choose if you do them on your knees or your toes. Place your hands a little wider than your shoulders, keep your body in a straight line and lower your chest down to the floor.

5: One legged lunges
Tests your strength mainly in your glutes, back and thighs.

Place your right knee on the floor and your left foot in the floor in a ninety degree angle. Try to keep your right foot off the floor and then push down into your left foot and raise up to standing. Then lower your right knee controlled down again without letting your right foot touch the floor. Do the same on the opposite leg. If you can't keep your back foot on the floor, do them with your foot in the floor.

6: Hanging
Tests your strength mainly in your arms.

Find a place where you can hang from. Let your body hang straight down with your arms above your head holding on to for example a pole or rings. Hang as long as you can. The goal is to manage at least 60 seconds.

7: Leg lifts
Stomach exercise.

Hang straight down and luft both of your legs as high as you can in front of you. Try to keep them straight.