You Are Your Own Gym’s fitness program is split into 4 ability groups- Basic (beginner), 1st Class (intermediate), Master (advanced), and Chief (elite). Use the following fitness ‘Minimums’ as a guide to help you determine which of the book’s fitness levels is most appropriate for you.
The 111 exercises in You Are Your Own Gym are split into four movement categories- Push, Pull, Legs, and Core. Each of these movement categories, for this fitness assessment, will contain one exercise with a prescribed number of repetitions that act as the recommended minimum for each of the fitness levels. Ensure that you are using perfect technique in order to get an honest assessment of where to begin.
Don’t worry if you are not squarely centered in one fitness group. For example, you might be able to meet the minimum standards for the Pull, Legs, and Core categories of the 1st Class minimums but not for the Push category. That’s not a problem. You are free to change the recommended variation of any exercise in this program, or to replace an exercise entirely in order to better suit your abilities and situation. Don’t be afraid to experiment with the book’s 111 exercises and their variations. Use these “Minimums” to help get you started in the right place and to make you aware of your strengths and weaknesses in the 4 movement categories.
Anyone healthy enough for rigorous exercise. You should consult your physician before beginning any physical training program. If you are unable to meet the 1st Class Minimums, start with the Basic Program.
Push
10 Push-ups with 2-3 second pause at top and bottom of movement
Pull
10 Let-Me-Ups with legs straight and feet on the ground
Legs
15 Back Lunges on each leg with 3 second pause at bottom of movement
Core
Static Push-Up position for 1 minute
Push
16 1-arm Push-ups, alternating arms after each rep for 8 total on each side, wit hands elevated on mid thigh-high surface
Pull
5 Pull-ups with 2-3 second pause at top and bottom of movement
Legs
24 1-legged Squats, alternating egs after each rep for 12 total on each side, off of a just below knee-high platform without “flopping” onto the surface
Core
Static Push-up position for 3 minutes
Push
16 1-arm Push-ups, alternatig arms after each rep for 8 total on each side
Pull
12 Pull-ups with 1 second pause at top and bottom
Legs
24 Pistols, alternating legs after each rep for 12 total on eachside
Core
Static Push-up position for 5 minutes
