One of the best ways to track progress is to test yourself on something you can’t cheat on – TIME.
Do the following exercises for one minute each giving yourself 2 minutes rest in between. Actual workout time and rest time must remain the same for each test. You can perform this test once a week to track progress.
# Situps in 1 minute (2 minutes rest)
# Pushups in 1 minute (2 minutes rest)
# Burpees in 1 minute (2 minutes rest)
100 Jump Rope for time. How fast can you do 100 jumps?
Note: If you make modifications, make good notes. For instance, if you only could do 5 military pushups (on your toes) and then you dropped to your knees to do 15 modified push-ups, mark your reps as: 5/15 so you can keep track. 🙂
Repeat Test once a week to track progress.
SHARE TIMES HERE! For added accountability and support, share your times and progress on our BCx Forum at FitStudio. This is especially encouraging for beginners. We’ve had girls who couldn’t even do one pushup at first, crank out a TON of pushups in 4 weeks. Very Encouraging!!