The bootcamp assessment measures cardio, strength, flexibility, and balance

This bootcamp assessment is easy to perform and gives you a very good idea of your overall fitness level.

It measures cardiovascular capacity, upper and lower body strength, balance, and mobility of the hips and shoulders.

Keep in mind that that the hips and shoulders are two very important load bearing joints you will use a lot during any bootcamp workout.

The fitness assessment is a great tool for setting fitness and fatloss goals. It will also show you what areas you need to improve.

Record your results then re-measure after 3-4 weeks and look for improvements and weak spots that need more work.


Exercise
Treadmill
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the difficulty.


Bootcamp Assessment Tip:
Walk or run for 1 mile. Record the amount of time it takes to complete that mile and your heart rate when you are done.
Sets Reps Weight/
Resistance
Tempo Time
Chair Sit
1. Start by standing in front of a chair or box.
2. Proceed to sit back with your hips as if you are going to sit in the chair.
3. Stay in control during the movement and go at your own pace.
4. To keep your balance at first extend your arms out in front of you as you squat. As you get stronger you can keep your arms at you side.
5. Repeat for the desired repetitions.

Bootcamp Assessment Tip:
Record the number of squats you can do in 30 seconds with good form. That means knees tracking the heels, chest upright, and weight evenly distributed between both sides.
Sets Reps Weight/
Resistance
Tempo Time
Parial Co-Contraction Lunges
1. Start in a lunge position.
2. Lower your back leg until your knee touches the floor.
3. Place one hand on the the tear drop muscle just on the inside of your knee.
Place other hand on the glute of same leg.
4. Now raise your back knee one inch off the floor and you will feel the two muscles contract.
5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position.
6. Repeat for the recommended repetitions.


Bootcamp Assessment Tip:
Record the number of lunges you can do in 30 seconds with correct. The minute your form goes or you lose your balance is when you stop and record the number. Repeat on the other side and don't be surprised if they are totally different.
Sets Reps Weight/
Resistance
Tempo Time
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Bootcamp Assessment Tip:
Record the number of pushups you can do with super correct form in 30 seconds It's important that you go at a speed that you can handle. If you are a woman and you are not strong enough to do more than 5 standard ones then start with pushups from knees and time how many of those you can do for 1 minute.
Sets Reps Weight/
Resistance
Tempo Time
Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Bootcamp Assessment Tip:
Record the amount of time you can hold this without the hips dragging down or the butt going in the air or the shoulders crammed up near the ears. The minute your form goes is when you stop and record the amount of time. Note that crunches are a very poor indicator of core strength and are hardly ever used in boot camp workouts so they are not included here for those two reasons.
Sets Reps Weight/
Resistance
Tempo Time
Sit and Reach Test
1. Sit on the ground with both legs extended and your feet together.
2. Reach forward and try to extend your hands to your toes or past.
3. Hold for one second and then return to the starting position.

Bootcamp Assessment Tip:
Record the body part that you can touch when you reach forward. Maybe you can only reach your knees or your shins or maybe you can't bend forward at all because your low back, hips, and hamstrings are too tight.
Sets Reps Weight/
Resistance
Tempo Time
Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Bootcamp Assessment Tip:
Record the area where your fingertips touch. You may not be able to get your arm that far back. If that is the case then record any range of motion limitations and be sure to record both sides.
Sets Reps Weight/
Resistance
Tempo Time

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