Are you a fitness freak? Test yourself with following 6 fitness & conditioning events. They can be performed at home, and should be done over the course of one day.

Are you a fitness freak? Let’s find out. Perform the following 6 fitness events during the course of one day.

This 6 event fitness test can be performed at home, or at any gym. You will be tested on:

One Mile Run

1/2 Bodyweight Bench Press

Plank

Aerobics Step

Bodyweight Squat

Rack Chins

For each event you will be rated. The best possible rating per event is supreme. The lowest rating per event is poor. Here is the rating structure:

Supreme – Top of the food chain. Very humans can perform better than you in this event. You score 5 Points.

Excellent – You are in amazing shape, with some slight room for improvement. You score 4 Points.

Good – Solid! Your hard work is paying off, and your conditioning and strength is decent. You score 3 Points.

Average – Not great, not horrible. You definitely have put in some work, but have a long way to go. You score 2 Points.

Poor – Um, well. Not very good at all. You are breathing, but beyond that, not very capable. You score 1 Points.

Fitness Test Results

Tally up the points you score for each event. Here are the fitness standards.

Supreme Fitness – 25 points or better

Excellent Fitness – 20 to 24 points

Good Fitness - 15 to 19 points

Average Fitness - 10 to 14 points

Poor Fitness - 9 points or worse

fitness

Fitness Standards for Men

Event #1 – The One Mile Run

Supreme - 5:30 or better

Excellent - 5:31 to 6:30

Good - 6: 31 to 7:30

Average - 7:31 to 9:00

Poor - 9:00 or worse

Event #2 – 1/2 Bodyweight Bench Press

Supreme - 26+ reps

Excellent - 19 to 25 reps

Good - 18 to 21 reps

Average - 14 to 17 reps

Poor - 13 reps or less

Event #3 – Plank

Supreme - 4:00 or better

Excellent - 3:01 to 4:00

Good - 2:01 to 3:00

Average - 1:01 to 2:00

Poor - 1:00 or worse

Event #4 – Aerobics Step

Start with both feet off the step. The follow pattern is repeated: step up leg one, step up leg two, step down leg one, step down leg two. Step up leg two, step up leg one, step down leg two, step down leg one. Each time both feet are on the step it counts as one rep. Time for this test is 60 seconds.

Supreme - 70 or better

Excellent - 60 to 69

Good - 50 to 59

Average - 40 to 49

Poor - 39 or worse

Event #5 – Bodyweight Squats

Perform as many bodyweight squat reps as possible during one set, until failure.

Supreme - 50 or better

Excellent - 40 to 49

Good - 30 to 39

Average - 20 to 29

Poor - 19 or worse

Event #6 – Rack Chins

Place a barbell in a squat rack. Next, rest your feet upon a bench so that you are hanging from the bar. Perform as many rack chins as possible until reaching failure.

Supreme - 25 or better

Excellent - 19 to 24

Good - 13 to 18

Average - 6 to 12

Poor - 5 or worse

Female Fitness Standards

Fitness Standards for Women