Minute Man Test

Required for the challenge a set of dumbbells, and a stop watch. These exercise will serve as a fitness test or a workout update for a hardcore, intense minute man workout. jot down your results and retest yourself every week. By the end of April a full Minute Man workout program will be developed to enhance your physical fitness. Before you begin your challenge fill free to ask any question wether it be about form or exactly what the exercise is. Your rest period comes between each exercise no longer than a minute, it is designed to test your strength and stamina. It will be ideal to use the same set of weights for each exercise. and as you progress within the weeks feel free to up the weight.

the fitness test should take no longer than 30 minutes. each exercise is a timed event, complete as many reps as possible within 60 seconds.

-Push Ups
-Single arm curl (left)
-Single arm curl (right)
-Back Fly
-Over head tricep (left)
-Over head tricep (right)
-Shoulder Press
-Squat w/ frontal raise
-Lateral raise
-dumbbell flies
-dumbbell squat
-dumbbell lunge
-Sit ups

G.I. Jane Cardio Test

This quick at home or dorm room circuit workout, will give you that 30 minute workout that will help shape and form your body to be ready for the beach year round. By the end of April a full G.I. Jane cardio blast program will be developed to get you slim and trim and keep you there as long as your dedicated. This note will be your weekly update of physical fitness. all that is required for this workout is a stopwatch and a towel. If you have any question fell free to ask. Jot down your result of as many repetitions you can complete within a minute. each exercise will be a minute with an additional minute rest period between exercises if needed. again feel free to ask questions about your form during the exercise and how to properly execute these exercises.

-Jumping Jacks
-Crunches
-Deep Squats
-bicycle kicks
-Standing elbow to knee twist
-Right leg lunge w/ knee strike
-Left leg lunge w/ knee strike
-butt ups
-holding squat cross body punches
-leg drops
-Runners lunge
-abs twist
-Mountain Climbers
-Jumping squats
-squat front kick
-Bridge/plank