CHA-CHA-CHALLENGE

No it's not the next round of Strictly. It's the next Bootcamp programme. The days are getting longer and brighter and thoughts are turning to sandy Summers and swimwear (Daddy, please don't wear your Speedos on the beach this year. PLEASE!!!).

In order to get into the shape you want for the holidays, you need to know where you are now. This is where fitness tests come in. Measurable and replicate-able (is that a word?). This programme sets down some markers from 6 tests at the start, then repeats the tests on week 6 to see how far you've come. In the intervening weeks the programme focuses on key elements of the tests and improves performance in each.

So, "What use is this to me?" you say. "I don't come to your classes". Well here's what we're doing. Have a go yourself and let me know how you get on.

Apologies for the sound quality for some of that. Just in case it isn't clear, here are the tests for you written down.

Test 1 V02 Max: Beep Test.

The Standard test has 21 levels, and each level consists of a different number of shuttles. The test is performed by running between two markers placed 20 meters (65.6 feet) apart, at an increasing pace as indicated by the beeps. The test ends when you can no longer keep pace, or level 21 is completed.

Equipment

• Beep Fitness Test App.

• Two or more markers, e.g. traffic cones.

• A flat surface, suitable for running, which is at least 20m long with adequate space at each end for coming to a stop.

Procedure

1. Place markers 20 meters apart.

2. Position yourself, or athletes, at one of the markers.

3. Press the start button of the Beep Fitness Test app.

4. Run 20 meters to the opposite marker, getting there before the next beep sounds.

5. Wait there until the beep sounds before running back to the other marker.

6. Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle.

7. When you miss a beep you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when you fail to reach the opposite marker for two consecutive beeps.

8. Your final score is the last level and shuttle you completed before missing a beep.

Test 2 Upper Body Strength Endurance: 1 min Push Up Test

This is a very simple one. Perform as many reps as you can in 1 minute. Complete each rep to a full range of movement. Straight body, chest to floor, arms straight at the top. Reps that don't go all the way down or all the way up don't count. If you come out of the push up position the or you can't do any more before the end of the minute the test is over.

Test 3 Anaerobic Capacity: M100.

Complete the following as fast as you can and record your time with a stopwatch.

10 Burpees, 10 Mountain Climbers, 10 Squat Jumps,

10 Burpees, 10 Mountain Climbers, 10 Squat Jumps,

10 Burpees, 10 Mountain Climbers, 10 Squat Jumps,

10 Burpees. Finish

Test 4 Core Strength Endurance: Plank Challenge.

Another one for time. The test how long you can hold perfect plank position. A perfectly straight line from your head, to shoulders, hips and ankles. If the hips come up out of line the test is over. Record your time.

Test 5 Lower Body Strength Endurance: Static Squat off.

Just like the plank, hold the perfect position for as long as possible. The Crease of hips should be just below your knees. If you come up the test is over, if you drop below the test is over. Record your time.

Test 6 Anaerobic & Recovery: Tabata Mountain Climber.

8 sets of 20 seconds with 10 seconds rest. Do as many Mountain Climbers as you can over the 8 sets. Record your total.

Best of luck everyone. Let me know how you got on in the comments.