Make it stand out.
Whatever it is, the way you tell your story online can make all the difference.
THE STANDARD FITNESs
The Standard Fitness is a fitness test designed to assess your conditioning, endurance, mobility and general fitness. With 10 fundamental movement patterns that use only your body, this test can be done anywhere, anytime and by all fitness levels. Collecting scores from around the world, our goal is to create different fitness standards and present data that will give you feedback on your current fitness level.
The Standards
What is the Standard Fitness Challenge?
A Fitness Test
Simply put, the Standard Fitness Challenge is a fitness test that consists of 10 bodyweight exercises. For each exercise, you have two minutes to do as many reps as you can, with a one minute rest between exercises. For each rep you will score points and at the end your points will be added up for your final score. Use this score to see how your current fitness level stacks up against your peers, different fitness standards or to track your own fitness level over time.
WE SPECIFICALLY DESIGNED THIS EVENT TO BE ACCESSIBLE TO ALL FITNESS LEVELS.
THAT MEANS
Make it stand out.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
“It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.”
— Squarespace
FAQs
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Start on the floor with your chest on the ground:
Place your hands on the floor, directly under your shoulders or close to it.
Keep your body in a straight line from your head to your heels, engaging your core.
Your feet should be no more than hip-width apart.
Elbows should be at a 45-degree angle to your torso. Your forearms should remain at a 90-degree angle to the floor.
Perform the Push-Up:
Push your chest off of the ground while keeping your core engaged.
Keep your body in a straight line from your head to your heels.
Do not let your knees touch the ground at anytime.
Add the Mountain Climber:
As soon as you push up, bring one knee straight forward toward your chest until your knee is directly under you hips.
Return your foot to the starting position.
Lower yourself to the ground.
Hand Release
While on the ground, lift both of your hands so they are completely off of the ground.
Return them to the starting position.
Repeat:
Continue performing push-ups followed by a mountain climber alternating legs each rep.
Scoring:
Count each hand release at the bottom as 1 rep.
Key Tips:
Keep your hips level throughout the movement. Don’t let them rise too high when doing the mountain climbers.
Engage your core during both the push-up and the climbers to protect your lower back.
This combo targets your chest, arms, shoulders, core, and even your legs, making it an efficient full-body workout!
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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
-
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
-
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
1.) PUsh up w/ mountain climber
Start on the floor with your chest on the ground:
Place your hands on the floor, directly under your shoulders or close to it.
Keep your body in a straight line from your head to your heels, engaging your core.
Your feet should be no more than hip-width apart.
Elbows should be at a 45-degree angle to your torso. Your forearms should remain at a 90-degree angle to the floor.
Perform the Push-Up:
Push your chest off of the ground while keeping your core engaged.
Keep your body in a straight line from your head to your heels.
Do not let your knees touch the ground at anytime.
Add the Mountain Climber:
As soon as you push up, bring one knee straight forward toward your chest until your knee is directly under you hips.
Return your foot to the starting position.
Lower yourself to the ground.
Hand Release
While on the ground, lift both of your hands so they are completely off of the ground.
Return them to the starting position.
Repeat:
Continue performing push-ups followed by a mountain climber alternating legs each rep.
Scoring:
Count each hand release at the bottom as 1 rep.
Key Tips:
Keep your hips level throughout the movement. Don’t let them rise too high when doing the mountain climbers.
Engage your core during both the push-up and the climbers to protect your lower back.
This combo targets your chest, arms, shoulders, core, and even your legs, making it an efficient full-body workout!
2.) Squats
3.) Shoulder Press
4.) Lunges
5.) Plank Kick through
6.) Powerglides
7.) Crab Dips
8.) Dead Jacks
9.) Bear Crawls
10.) Burpees
Bonus: Elbow Plank
To do a squat jump that involves touching the floor next to your feet and clapping your hands above your head, you’re adding a plyometric element to the basic squat, which will challenge your strength, coordination, and explosiveness. Here's how you do it step by step:
1. Start in a Standing Position:
Stand with your feet about shoulder-width apart.
Keep your chest lifted, shoulders back, and core engaged.
Position your arms naturally at your sides.
2. Lower into a Squat:
Push your hips back and bend your knees, lowering your body into a squat position.
Keep your weight even across your foot. Screw your feet and knees outward.
As you squat down, reach your hands toward the floor, touch the ground just on the outside of your feet (not too far forward or back—your hands should be aligned with your feet).
3. Explode Into a Jump:
From the squat position, drive through your feet, pushing your body upward into a jump.
As you jump, bring your arms up toward the sky.
4. Clap Your Hands Above Your Head:
While in the air, clap your hands above your head.
Your clap should take place while your feet are in the air.
5. Land Softly and Immediately Go into the Next Rep:
Land back softly on the balls of your feet, then quickly bend your knees to cushion the impact and return into the squat position.
Repeat the movement, touching the floor and clapping each time.
6. Scoring:
Land back softly on the balls of your feet, then quickly bend your knees to cushion the impact and return into the squat position.
Repeat the movement, touching the floor and clapping each time.
Key Tips:
Soft Landing: Focus on landing softly by bending your knees and controlling the descent to avoid putting too much stress on your joints.
Explosive Power: Make sure the jump is powerful and explosive, rather than just a small hop.
Arm Movement: Keep your arms in sync with your body. They should naturally follow the motion of the squat and jump for full range of motion.
This exercise is great for building lower body strength, power, and explosiveness, while also working on your coordination and endurance!
This exercise is a prone push-back toe touch, which combines elements of a push-up, dynamic stretching, and core engagement. Here’s a step-by-step breakdown:
1. Start on Your Chest (Prone Position)
Lie face down on the ground with your legs extended and your hands positioned near your shoulders, as if preparing for a push-up.
Your toes should be planted on the floor, and your body should be relaxed.
2. Push Up and Shift Back
Press through your hands to push your body up, keeping your core engaged.
As you push up, shift your hips back toward your heels into a downward dog-like position.
3. Reach for the Opposite Toe
While keeping one hand on the ground for support, lift the other hand and reach toward the opposite foot.
Try to tap your toes or shin while keeping your hips high and legs as straight as possible.
This movement stretches the hamstrings, engages the core, and improves mobility.
4. Return to the Ground
Bring your hand back to the floor and shift your weight forward into a push-up plank position.
Lower your chest all the way to the ground with control.
5. Release Your Hands
Once your chest is on the ground, briefly lift your hands off the floor to reset your upper body engagement.
This ensures you're not relying on momentum for the push-up and fully engages your back muscles.
6. Repeat the Movement
Place your hands back down, push up again, and alternate sides with the toe touch on each rep.
Continue for the desired number of repetitions.
Key Tips:
Keep your core tight to maintain control throughout the movement.
Breathe in as you lower to the floor and out as you push back.
Make sure to land softly when returning to the prone position to avoid jarring impacts.
If flexibility is a challenge, you can reach for your shin instead of your toe.
This exercise is a full-body movement that strengthens the chest, shoulders, triceps, core, and legs while improving flexibility and mobility. 🚀
This exercise combines a jump with a lunge and adds a dynamic touch to the ground for added challenge. It's great for improving leg strength, coordination, and cardiovascular endurance. Here’s how to do it step by step:
1. Start with Feet Together:
Stand with your feet together, arms by your sides, and your body in an upright, neutral position.
Engage your core and prepare for the movement.
2. Jump and Lunge:
From the standing position, jump up explosively and land in a lunge position.
When landing in the lunge, make sure your front knee is bent at a 90-degree angle, and your back knee is lowered close to the floor but not touching it.
As you land, reach down with your opposite hand (the hand that is opposite your front leg) and touch the ground on the outside of your front foot, just outside the line of your leg.
3. Jump Back Up:
Push off the ground with your legs and jump back up to return to a standing position.
While jumping, bring your feet together underneath you and reset your position to start again.
4. Repeat:
After landing back in the standing position, immediately jump again and land in the opposite lunge position, touching the ground on the outside of the other foot.
Continue alternating between legs, jumping and lunging, for the desired number of reps or time.
Key Tips:
Control the Jump: Make sure to land softly in the lunge position to avoid putting strain on your knees.
Engage Your Core: Keep your core tight throughout the movement for stability and balance.
Touch the Ground Gently: When you touch the floor outside your foot, don’t slam your hand down—make it controlled and deliberate.
Breathing: Focus on controlled breathing, especially during the jumps and transitions, to maintain energy.
This exercise is a great way to challenge your legs, especially your quads and glutes, while also working on your cardio fitness and coordination.
This exercise is a plank to hip sit or sometimes called a plank to side sit. It’s a dynamic movement that challenges your core stability, mobility, and coordination. Here’s how to do it:
1. Start in Full Plank Position
Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels.
Keep your core tight and your glutes engaged to maintain a neutral spine.
2. Kick One Leg Underneath You
While maintaining your plank, lift one leg off the ground and swing it underneath your body toward the opposite side.
As the leg swings, rotate your hips so that you end up sitting on the hip of the leg you just brought under you.
Your opposite arm (the one on the same side as the leg that kicked under) should support your body as you sit, with your hand placed firmly on the ground.
You should now be in a kind of modified side plank position with your body facing sideways and the supporting hand beneath you.
3. Return to Plank Position
Push through your supporting arm and leg to return to the starting full plank position.
As you do so, bring your leg back under control and get your body back into that straight line alignment.
4. Repeat on the Other Side
Now perform the same movement on the other side: kick your opposite leg underneath you and rotate to sit on your hip, supporting your body with your opposite arm.
Again, return to the plank position after completing the side sit.
5. Continue Alternating
Alternate between both sides for the desired number of repetitions or time, focusing on control and maintaining your core stability throughout the movement.
Key Tips:
Core Engagement: Your core should stay tight during the entire movement to protect your lower back and maintain control while transitioning between positions.
Arm and Hip Positioning: Make sure the arm that supports you when you sit on your hip is directly under your shoulder, and don’t let your hips sag or twist too much.
Smooth Transitions: Move fluidly from one side to the other without rushing. Controlled movements are key to maximizing the effectiveness of the exercise.
Foot Positioning: Your leg that swings underneath you should be kept relatively straight to increase the challenge and engage your glutes.
This exercise is great for building core strength, stability, and hip mobility, while also giving your shoulders, arms, and legs a solid workout.
This exercise is a plank to hip sit or sometimes called a plank to side sit. It’s a dynamic movement that challenges your core stability, mobility, and coordination. Here’s how to do it:
1. Start in Full Plank Position
Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels.
Keep your core tight and your glutes engaged to maintain a neutral spine.
2. Kick One Leg Underneath You
While maintaining your plank, lift one leg off the ground and swing it underneath your body toward the opposite side.
As the leg swings, rotate your hips so that you end up sitting on the hip of the leg you just brought under you.
Your opposite arm (the one on the same side as the leg that kicked under) should support your body as you sit, with your hand placed firmly on the ground.
You should now be in a kind of modified side plank position with your body facing sideways and the supporting hand beneath you.
3. Return to Plank Position
Push through your supporting arm and leg to return to the starting full plank position.
As you do so, bring your leg back under control and get your body back into that straight line alignment.
4. Repeat on the Other Side
Now perform the same movement on the other side: kick your opposite leg underneath you and rotate to sit on your hip, supporting your body with your opposite arm.
Again, return to the plank position after completing the side sit.
5. Continue Alternating
Alternate between both sides for the desired number of repetitions or time, focusing on control and maintaining your core stability throughout the movement.
Key Tips:
Core Engagement: Your core should stay tight during the entire movement to protect your lower back and maintain control while transitioning between positions.
Arm and Hip Positioning: Make sure the arm that supports you when you sit on your hip is directly under your shoulder, and don’t let your hips sag or twist too much.
Smooth Transitions: Move fluidly from one side to the other without rushing. Controlled movements are key to maximizing the effectiveness of the exercise.
Foot Positioning: Your leg that swings underneath you should be kept relatively straight to increase the challenge and engage your glutes.
This exercise is great for building core strength, stability, and hip mobility, while also giving your shoulders, arms, and legs a solid workout.
This exercise is a crab position dip with opposite foot touch. It's a great full-body movement that engages your shoulders, arms, core, glutes, and legs, while also challenging your flexibility and balance. Here’s how to do it step by step:
1. Start in Crab Position (Feet on Heels)
Sit on the ground with your feet flat and knees bent at about 90 degrees.
Place your hands on the ground behind you, fingers pointing toward your feet.
Press through your hands and lift your hips off the floor into the crab position, keeping your body in a tabletop-like position.
Make sure to keep your heels on the ground throughout the exercise, which will engage your hamstrings and glutes more.
2. Dip Your Butt Toward the Ground
From the crab position, slowly lower your hips back toward the ground by bending your elbows.
The goal is to dip down until your glutes gently touch the floor (without letting your lower back sag). Keep your shoulders engaged and your core tight.
Don’t let your feet or hands leave the ground during this dip.
3. Come Back Up and Touch the Opposite Foot
Push through your hands and lift your hips back up to the starting crab position.
As you lift, reach with your left hand to touch your right foot (or the opposite hand to the opposite foot).
Keep your legs stable and your core engaged while reaching.
4. Dip Again
Lower your hips back down toward the ground, bending your elbows again and bringing your glutes close to the floor.
Keep your feet planted on the floor (heels down), and maintain control of the dip.
5. Come Back Up and Touch the Other Foot
Push through your hands to lift your hips up again.
This time, reach with your right hand to touch your left foot.
6. Repeat
Continue alternating dips and foot touches for the desired number of repetitions, focusing on smooth movements and controlled form.
Key Tips:
Control the Dip: Don’t drop your hips too quickly—control the descent to engage your glutes and prevent straining your shoulders.
Keep Your Heels Down: The focus on staying on your heels will really work your hamstrings and glutes, so don’t let your feet lift off the ground.
Core Engagement: Keep your core tight throughout the exercise to protect your lower back and maintain balance during the foot touches.
Breathing: Inhale as you dip your hips down, and exhale as you lift and reach for the foot.
Benefits:
Full-body engagement: This exercise works your arms, shoulders, core, and legs, especially the glutes and hamstrings.
Improves mobility: The dip and reach combination enhances your shoulder and hip mobility, along with flexibility in your lower back and hamstrings.
Core and balance: Reaching for your opposite foot forces your core to stabilize your body and helps improve balance and coordination.
This move is excellent for building strength in the upper body, glutes, and core, while also working on flexibility and balance!
The exercise you're describing sounds like a "Deadlift Jack" or a variation of a "Hinge Jumping Jack." Here’s how it’s performed:
How to Do It:
Start Position: Stand with your feet shoulder-width apart, arms hanging down in front of you.
Bodyweight Deadlift: Hinge at your hips, keeping your back straight and core engaged, as you lower your hands toward your feet. Your knees should bend slightly but not excessively.
Explosive Upward Movement: As you return to standing, jump up and bring your feet together while simultaneously raising your arms overhead to clap—similar to the arm motion of a jumping jack.
Reset: Land softly back in the starting position with feet shoulder-width apart and repeat.
Muscles Worked:
Glutes
Hamstrings
Core
Shoulders
Cardiovascular endurance
This move combines strength (from the hinge pattern) with cardio (jumping jack motion), making it a great full-body, high-intensity exercise!
This exercise sounds like a "Hand-Release Inchworm Jump" or a "No-Knee Burpee Clap" variation. Here's how it's performed:
How to Do It:
Start Position: Stand with your feet close together, arms at your sides.
Crawl Out: Bend at the hips and reach toward the floor. Walk your hands forward into a high plank position while keeping your legs straight (knees do not touch the ground).
Lower to Chest: Lower your body until your chest touches the ground while maintaining a strong core.
Hand-Release Clap: Lift your hands off the floor and clap them above your head while keeping your body off the ground.
Crawl Back: Place your hands back on the ground, push yourself up, and walk your hands back to your feet.
Jump & Clap: Once back to standing, jump off the ground and clap your hands above your head.
Repeat: Each hand clap (both on the floor and in the air) counts as a rep.
Muscles Worked:
Core
Chest
Shoulders
Triceps
Legs
Cardiovascular system
This is a full-body, high-intensity movement that builds strength, endurance, and coordination while challenging stability since the knees never touch the ground! 🔥
This exercise sounds like a This exercise is a "Double Clap Burpee" or "Clap Burpee" variation. It adds an extra challenge by incorporating a clap at both the bottom and the top of the movement.
How to Do It:
Start Position: Stand with feet shoulder-width apart, arms at your sides.
Squat & Drop: Lower into a squat and place your hands on the ground.
Kick Back: Jump your feet back into a high plank position.
Lower & Clap: Perform a push-up, lowering your chest to the ground. As you reach the bottom, lift your hands off the floor and clap them above your head.
Push Up & Jump In: Press back up to plank and quickly jump your feet back toward your hands.
Explosive Jump & Clap: Jump straight up, fully extending your body, and clap your hands above your head at the peak of the jump.
Repeat: Each clap (both at the bottom and top) counts as a rep.
Muscles Worked:
Chest
Shoulders
Triceps
Core
Legs
Cardiovascular endurance
This movement adds extra coordination and explosive power, making it a killer full-body conditioning exercise! 🔥
This exercise sounds like a This exercise is a "Double Clap Burpee" or "Clap Burpee" variation. It adds an extra challenge by incorporating a clap at both the bottom and the top of the movement.
How to Do It:
Start Position: Stand with feet shoulder-width apart, arms at your sides.
Squat & Drop: Lower into a squat and place your hands on the ground.
Kick Back: Jump your feet back into a high plank position.
Lower & Clap: Perform a push-up, lowering your chest to the ground. As you reach the bottom, lift your hands off the floor and clap them above your head.
Push Up & Jump In: Press back up to plank and quickly jump your feet back toward your hands.
Explosive Jump & Clap: Jump straight up, fully extending your body, and clap your hands above your head at the peak of the jump.
Repeat: Each clap (both at the bottom and top) counts as a rep.
Muscles Worked:
Chest
Shoulders
Triceps
Core
Legs
Cardiovascular endurance
This movement adds extra coordination and explosive power, making it a killer full-body conditioning exercise! 🔥