Whether you’re working out in your front room, patio, park, garage, or wherever you’re currently working out, we can all use a real gauge of our strength and fitness. is the only way to measure improvement. Fitness testing is the reason CrossFit exists, and one such crucible, ‘Angie’, is one of the best choices for lockdown.
Perform 100 repetitions of four movements: pull-ups, press-ups, sit-ups, and air squats. Do all 100 repetitions before moving on to the next move. Just start a stopwatch on your phone and note the time at the end. Retest every few weeks to see if you can beat it.
Briefly proven by Scott Britton, founder of the charity Battle Cancer, the functional fitness movement, 400 total reps work every major muscle group and burn extra fat long after you finish. Provides a huge metabolic hit that makes you Deadweight reps are ideal for catching bonus pumps.
If you don’t have a place to do pull-ups, you can replace it with a bent row with either dumbbells or kettlebells. It might be a race against time, but split his 100 repetitions of each move into smaller sets. He’s better off doing 10 sets of 10 with a short break than hitting 30 and then staring into space for the rest of his 70. This should be a test.
workout
1/pull up
100 times
Extend your arms and hang down (A), squeezing your shoulder blades together and starting to pull, lifting your chest and touching the bar (B). AMRAP maybe, but don’t rush. Correct form is everything. Don’t you have a pull-up bar? Do curved rows with any weight.
2/ Push-ups
100 times
Keeping your core engaged (A), lower your chest to the floor (B) and push up. Changing your grip can help, so spread your arms out and do the set, then in your normal position. When you start to feel tired, tighten your glutes and abs to keep you strong.
3/ sit up
100 times
Start with your feet bent and the soles of your feet together, then lie down with your hands behind your head (A). Squeeze your abs and bring your hands closer to your feet as you lift (B). Try to touch your hands behind your head with each repetition.
4/ air squat
100 times
Stand tall (A), push your chest out, sink your hips back, and bend your knees until your thighs are at least parallel to the floor (B). Please stop doing half rep here. Then drive. Take a deep breath and find your rhythm.
