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Equipment: Ruler, step
Measurement: Mark note of your best score in cm or inches beyond the base of your foot. In case, you did not reach your toes, measure how far before the feet you were (a negative measurement score).
Equipment: A 12-in high bench (stair or sturdy box) and a watch for timing.
Measurement: At the end of 3 minutes, remain standing and check your heart rate. Take your pulse for one minute.
Men: Use the “military style” push-up position with only the hands and the toes touching the floor in the starting position.
Women: Get into a “bent knee” position. Kneel on the floor, hands on either side of the chest, back straight.
Measurement: Count the total number of push-ups performed. This is your baseline.
Measurement: Count the total number of squats performed. This is your baseline.