'Try this Fit Test Each month to see your gainz! How fit are YOU? Make sure to do a light warm up set on the heavy lifts! Time is just for knowledge. Comment below and let me know how YOU are progressing over time and what your time was to complete this workout. Everyones will be different go at your own pace. Fit test is about YOU and your goals not about someone elses. Full Workout: FIT TEST Instructions: You are going to do each exercise one after the other as quickly as you can. Go at your own pace. (WORKOUT BELOW) If you do more than 20 reps for an exercise it is time to up the weight for next months “Fit Test”. Stop at 20 reps thats enough. Up the weight! Make sure to record the weight used_____and reps completed____ Start the timer: (include your warm up and cool down in the time it will add 10 mins to the workout no biggie this is to track using your fitness pal for calories for the day) Warm up 5 mins, walk or jog in place, bike up to you! 1. Run, job or walk 1 mile as fast as you can = _____ You may want to do a 5 min cool down after your 1 mile run (highly recommended) of walking before getting into the lifting. 2. Pull ups (as many as you can without pausing more than 3 secs if the “man pullups” are too difficult use the assisted chip up machine and set weight that works for you just be sure to record what that is for reference)= ___ At Home Option: Bent Over One Arm Row (as many as you can do) = ___ 3. Push ups (as many of them as you can do, the “man” kind if not go on your knees, you will work up to this eventually)=___ 4. Biceps Curls ( as many as you can do)= ____ 5. Triceps cable pressdowns (as many as you can do)= _____ At Home Option: Bent over dumbbell kickbacks (as many as you can do) ____ or Triceps pushups (as many as you can do) ______ 6. Overhead press (as many as you can do)= _____ 7. Walking lunges (as many as you can do)= _____ 8. Burpees (as many as you can do)= ____ Beginner Option: Jumping Jacks 9. Full Sit ups(as many as you can do)= ____ Beginner Option: Crunches = ____ 10. Plie Squat (as many as you can do)= ____ 11. Plank Hold in push up position(as long as you can hold)= ____(time in seconds) Beginner Option: Plank with Elbows and knees on the floor = _____(time) 12. Squats (as many as you can do)= ____ 13. Big Ball Ham Curls (as many as you can do)= ____ At Home Option: Dumbbell Dead lifts= ____ 5 minute cool down and stretch! Total time= ______ (this includes the warm up at the beginning and end) ----------------------- How fit are you really? How fit do you WANT to be? That is the real question. Set goals for next month and see if you can reach them in the next fit test! For my FREE Grocery Guide I promised http://bikinifit.com/free/ xo To Join the Bikini Fit BFFCHALLENGE https://bikinifit.com/bikini-fit-fitness-membership/ -------------------------------------------------------------------------------------------------------- This Fit Test workout is a sample of what my Bikini Fit Female Fitness clients do with my Online Training each month to test progress which you can find http://bikinifit.com/bikini-fit-fitness-membership In the Fit Test You get to choose an exercise that suits you and watch how you progress in time. Full video here https://youtu.be/iQNJQ8oqGSE For the Blog https://bikinifit.com/fit-test-how-fit-are-you/ Thanks for watching my Fit Test workout video.... more to come this week! I have a new recipe coming up later this week...excited to share bikini fit recipes with y\'all. More Workout Challenges coming this month! Most important thing to remember to get the BEST RESULTS is keep going! Not every day will be perfect do what you can with what you have. As always if you have any questions DM me on IG @bikinifitcoach or email me at [email protected] ------------------------------------------------------------------------------------------------------------- For the FULL PDF Fit Test Sign up in my Youtube Bio for the Grocery Guide This week I will send you a copy of the Fit Test to try! Or you can sign up here https://bikinifit.com/free/ Also checkout my Bikini Fit Blog here for more workout plans for women http://bikinifit.com/workouts/ The Bikini Model Cookbook http://www.thebikinimodelcookbook.com ALL BUSINESS/PERSONAL COACHING/PHOTOSHOOT INQUIRIES EMAIL: [email protected] ________________________ For my Social (1)Instagram: @bikinifitcoach https://www.instagram.com/bikinifitcoach/ @_bikinifit_ https://www.instagram.com/_bikinifit_ (2) Facebook: The Bikini Model Cookbook: https://www.facebook.com/BikiniModelCookbook For my personal Facebook: https://www.facebook.com/caithleenheffernan.wbffpro.1 (3)Twitter: https://twitter.com/bikinifittm ======================================================== Music used: Music by https://www.youtube.com/watch?v=Np-Y8ClGgRk . Jim Yosef & Alex Skrindo- Ruby Cover photo: Noel Daganta Eva Simon'
Tags: squats , physical fitness , bicep curls , crunch , 30 day challenge , push ups , Push Up , burpees , muscle madness , Pull Ups , chin up , plie squat , pull up , Physical Fitness Test , one arm dumbbell row , Caithleen Heffernan , dumbbell row , fit test , bikini fit , supinated bicep curl , fastest mile run , dumbbell bent over row , jumpking jacks , dumbbell overhead press , full sit up , beginner crunch , Jim Yosef & Alex Skrindo- Ruby , Leila Melki , 3M PPE Safety solutions
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