No matter where you are on your fitness journey, Bodyweight training will give your body and mind the boost it needs in an incredibly convenient way. There are no kits, no complicated timing schemes, and no ascending or descending rep schemes to remember.
That doesn’t mean it won’t pose a real challenge to your physical shape. This 600-rep test was devised by best CrossFit and gladiator Zack George. As one of the MH Elite trainers and the Fittest Man in Britain 2020, he asks you to do 50 reps of 6 movements over a total of two rounds.
Start the stopwatch and record your total time. Distribute reps as needed, but keep rest periods as short as possible. For example, it’s better to plan to rest for 5 seconds every 10 reps than to do a set of 25 reps and then stare into space for two minutes as you complete the second half. You can repeat this workout every month or so to keep your fitness in check. let’s do it.
600 repetitions of physical fitness test
Every two rounds:
Start with your back flat on the floor and your legs and arms straight (A). In one movement, contract the torso while lifting the torso and leg up to the toes (B). Don’t stress if you can’t touch them. You can do this when you get better.
Stack your wrists, elbows, and shoulders in a plank position (A). Squeeze your glutes to activate your core and keep your torso and legs firm. At a controlled pace, bend your elbows and lower your body until your chest touches the floor (B).Explosive push up
50 air squats
Standing (A), chest out and hips back, then bend knees and lower thighs until they are at least parallel to floor (B). No half pushups. Then go up.
50 jump lunges
Step back into a deep lunge with back knee lightly touching the ground (A) Don’t explode, switch legs in the air, landing in a lunge position with the other leg forward (B) Find rhythm and continue hitting the ball.
Squat down and place your hands on the floor between your feet. Jump feet back at top of pushup and lower chest to floor (A). Arms outstretched, feet forward, then jump into the air, hands touching the back of the head (B).
David Morton is the Associate Editor of Men’s Health magazine, where he wrote, worked, edited and contributed for 12 years. His areas of particular interest are fitness, exercise and adventure.