Are You Fit? The Simple and Quick Fitness Tests You Should Be Able To Do.

Are you considered fit?

We all have a general idea of how “fit” we are just by looking into the mirror but to really know the specifics we have to assess ourselves.

If you’re not doing any type of assessment during your workout program it’s hard to really tell if you are getting the results you want.

Implement these “Xceleration Standards” once a month and test yourself.

If you are not even close to these standards then it’s time to start changing up your plan. If you are hitting these standards well… Awesome!

Set some new standards and work towards them.

“A goal without a plan is just a wish”

At least 1x/month you should test yourself physically in these areas:

  • Flexibility
  • Cardio
  • Core Endurance
  • Lower Body Strength
  • Upper Body Strength Push and Pull 


Flexibility: Overhead Squat Test Pass

Screen Shot 2015-12-21 at 8.22.59 AM

Cardio: Row 500m in under 2:30 OR Run 1 mile in under 9:30

Screen Shot 2015-12-21 at 8.24.55 AM

Core Endurance: Plank Hold for 2:00 minutes

Screen Shot 2015-12-21 at 8.23.20 AM

Or 10 minutes if your like these fit chicks at Xceleration!

Tracy and peggy

Lower Body Strength: Squat your bodyweight with perfect form

Screen Shot 2015-12-21 at 8.23.26 AM

Upper Body Strength (Push): 


30 push-ups in under 1:00 AND 10 Unbroken Strict Pull Ups


15 push-ups in under 1:00 AND :30 second Chin Hang

Screen Shot 2015-12-21 at 8.23.33 AM

Upper Body Strength (Pull) :


10 Unbroken Strict Pull ups


:30 second Chin Hang

Screen Shot 2015-12-21 at 8.23.42 AM

Screen Shot 2015-12-21 at 8.23.50 AM

You might be thinking right now: “Why did he not separate these by age groups?

Well let me ask you this? Why is age a factor?

Does being older give you the excuse to not hit these standards?

Do you just get a free pass since you stopped working out as you got older?

Sorry man…but

not up in here

These assessments are the standards for our clients at Xceleration. Does everybody just wake up and somehow be able to hit all of these standards? Nope! But they have a community of supporters who help them get closer to these standards every single day.

At least 1x/month assess yourself in all of these areas to keep your fitness plan in check.

Chase It!

Ben Boudro

A great way to make sure you can pass this test is to join us this January for our Body Transformation Challenge! 

Call (248)-459-4459 or email me at to sign up today! Spots are limited.

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