6 Event Home Fitness And Conditioning Test

Are you a fitness freak? Let's find out. Perform the following 6 fitness events during the course of one day.

You may rest as long as needed between each test as long as all of them are completed during the course of a single day. This 6 event fitness test can be performed at home, or at any gym. You will be tested on:

• One Mile Run
• 1/2 Bodyweight Bench Press
• Plank
• Aerobics Step
• Bodyweight Squat
• Rack Chins

For each event you will be rated. The best possible rating per event is supreme. The lowest rating per event is poor. Here is the rating structure:

• Supreme - Top of the food chain. Very humans can perform better than you in this event. You score 5 Points.
• Excellent - You are in amazing shape, with some slight room for improvement. You score 4 Points.
• Good - Solid! Your hard work is paying off, and your conditioning and strength is decent. You score 3 Points.
• Average - Not great, not horrible. You definitely have put in some work, but have a long way to go. You score 2 Points.
• Poor - Um, well. Not very good at all. You are breathing, but beyond that, not very capable. You score 1 Points.

Fitness Test Results

Tally up the points you score for each event. Here are the fitness standards.

• Supreme Fitness - 25 points or better
• Excellent Fitness - 20 to 24 points
• Good Fitness - 15 to 19 points
• Average Fitness - 10 to 14 points
• Poor Fitness - 9 points or worse

Fitness Standards for Men

Event #1 - The One Mile Run

• Supreme - 5:30 or better
• Excellent - 5:31 to 6:30
• Good - 6: 31 to 7:30
• Average - 7:31 to 9:00
• Poor - 9:00 or worse

Event #2 - 1/2 Bodyweight Bench Press

Perform as many bench press reps as possible, until failure.

• Supreme - 26+ reps
• Excellent - 19 to 25 reps
• Good - 18 to 21 reps
• Average - 14 to 17 reps
• Poor - 13 reps or less

Event #3 - Plank

• Supreme - 4:00 or better
• Excellent - 3:01 to 4:00
• Good - 2:01 to 3:00
• Average - 1:01 to 2:00
• Poor - 1:00 or worse

Event #4 - Aerobics Step

Start with both feet off the step. The follow pattern is repeated: step up leg one, step up leg two, step down leg one, step down leg two. Step up leg two, step up leg one, step down leg two, step down leg one. Each time both feet are on the step it counts as one rep. Time for this test is 60 seconds.

• Supreme - 70 or better
• Excellent - 60 to 69
• Good - 50 to 59
• Average - 40 to 49
• Poor - 39 or worse

Event #5 - Bodyweight Squats

Perform as many bodyweight squat reps as possible during one set, until failure.

• Supreme - 50 or better
• Excellent - 40 to 49
• Good - 30 to 39
• Average - 20 to 29
• Poor - 19 or worse

Event #6 - Rack Chins

Place a barbell in a squat rack. Next, rest your feet upon a bench so that you are hanging from the bar. Perform as many rack chins as possible until reaching failure.

• Supreme - 25 or better
• Excellent - 19 to 24
• Good - 13 to 18
• Average - 6 to 12
• Poor - 5 or worse

Fitness Standards for Women

Event #1 - The One Mile Run

• Supreme - 7:00 or better
• Excellent - 7:10 to 8:00
• Good - 8:01 to 9:00
• Average - 9:01 to 10:30
• Poor - 10:31 or worse

Event #2 - 1/2 Bodyweight Bench Press

Perform as many bench press reps as possible, until failure.

• Supreme - 11+ reps
• Excellent - 9 to 10 reps
• Good - 7 to 8 reps
• Average - 4 to 6 reps
• Poor - 3 reps or less

Event #3 - Plank

• Supreme - 4:00 or better
• Excellent - 3:01 to 4:00
• Good - 2:01 to 3:00
• Average - 1:01 to 2:00
• Poor - 1:00 or worse

Event #4 - Aerobics Step

Start with both feet off the step. The follow pattern is repeated: step up leg one, step up leg two, step down leg one, step down leg two. Step up leg two, step up leg one, step down leg two, step down leg one. Each time both feet are on the step it counts as one rep. Time for this test is 60 seconds.

• Supreme - 70 or better
• Excellent - 60 to 69
• Good - 50 to 59
• Average - 40 to 49
• Poor - 39 or worse

Event #5 - Bodyweight Squats

Perform as many bodyweight squat reps as possible during one set, until failure.

• Supreme - 50 or better
• Excellent - 40 to 49
• Good - 30 to 39
• Average - 20 to 29
• Poor - 19 or worse

Event #6 - Rack Chins

Place a barbell in a squat rack. Next, rest your feet upon a bench so that you are hanging from the bar. Perform as many rack chins as possible until reaching failure.

• Supreme - 13 or better
• Excellent - 10 to 12
• Good - 7 to 9
• Average - 4 to 6
• Poor - 3 or worse

Fitness Test Results

How did you do? Post your scores in the comments section below.