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Cardio assessment
Before you start your fitness test do a light warm-up. You can simply jog on the spot for 5 to 10 minutes or follow the warm-up video provided. Record yourself performing these exercises and send it to your instructor via his/her preferred means of transfer.
Warm-up
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1. Jog on the spot with your knees up until failure. There is no need to pass 5 minutes. Use a stopwatch or use the video as a stopwatch. Once you are unable to maintain the correct form, stop and record the time.
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2. Jog on the spot with your heels behind until failure. There is no need you pass 5 minutes. Use a stopwatch or use the video as a stopwatch. Once you are unable to maintain the correct form, stop and record the time.
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3. Do jumping jacks until failure. There is no need you pass 5 minutes. Use a stopwatch or use the video as a stopwatch. Once you are unable to maintain the correct form, stop and record the time.
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4. Do criss cross until failure. There is no need you pass 5 minutes. Use a stopwatch or use the video as a stopwatch. Once you are unable to maintain the correct form, stop and record the time.
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5. Do climbers until failure. There is no need you pass 5 minutes. Use a stopwatch or use the video as a stopwatch. Once you are unable to maintain the correct form, stop and record the time.
Muscle assessment
Perform each exercise to failure and record the amount you did. There is no need to do more than 150 as this would mean you are at 10th Challenger plus.
1. How many push-ups can you do until failure?
2. How many crunches can you do until failure?
3. How many leg raises can you do until failure?
4. How many squats can you do until failure?
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