Coach Walkman Fitness Program 1

“Remember Fitness is Fun”

Believe it. Fitness will improve your all round fitness. Prove it to yourself by taking one or more of our new 15 minute fitness tests at the beginning of December. Surprise and delight yourself with how good you are already.

• GET FASTER - time your 1500m run and see how much faster you get the more fitness you do

• GET STRONGER - see how many repetitions of sit-ups, press-up and burpees you can do in two minutes and see how much stronger you get the more classes you attend

• GET FITTER - pick a colour and take the fitness circuit challenge and see how much fitter you are getting each month

The fitness tests in summary:

1. FITNESS CHALLENGE

Tests: strength, endurance (both aerobic and anaerobic), flexibility and coordination)

This is a circuit test to be completed in 15 minutes or less and has three versions (blue, red and green). I suggest you start with Blue and work your way to Green. No-one should be able to complete their level test in less than 10 minutes.

• Blue - 10 press ups, sit ups & burpees, 3 x 20m shuttle runs, completed five times

• Red - 12 press ups, sit ups & burpees, 3 x 30m shuttle runs, completed five times

• Green - 15 press ups, sit ups & burpees, 3 x 40m shuttle runs, completed five times

2. STRENGTH TEST

Tests: muscular strength and endurance. Participants should aim to complete the maximum number of repetitions (with good form) in two minutes

• Two minutes of press ups

• Two minutes of sit ups

• Two minutes of burpees

3. 1500M RUN

Tests: aerobic speed and endurance.