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Free Home Fitness Test (PDF Download)

By: Lindsey Bomgren, CPT | June 17, 2024

How fit are you? I have designed a fitness test with specific metrics to assess your strength, endurance, flexibility and mobility. Complete this fitness test, then use the results to set fitness goals and track your progress.

two women performing goblet squats as part of beginner dumbbell workout
Jump To Exercises

Fitness tests are more than just the numbers; they are an overview of your current ability, a roadmap to your progress goals, and motivation to push your limits.

So I have developed this fitness test to determine your muscular strength, cardiovascular endurance and mobility, before and after, completing my strength and endurance programs.

This fitness assessment can be done from the comfort of your home or at a gym. The exercises combined in this test will give you a good idea of your overall physical fitness.

Note: I suggest completing my Strength Programs x 2 before retesting with this fitness assessment (or waiting at least 4-8 weeks between tests).

If you are 12 weeks postpartum (or more) and wondering when you can start working out again, I would complete my postpartum fitness test. This will help you determine whether your body is ready to slowly resume high impact exercises, like HIIT training or running postpartum.

Downloadable PDF fitness test document to test your strength and endurance, aerobic fitness and flexibility and mobility.

FREE PDF Download

Download Your Fitness Test PDF

From strength and endurance to flexibility and mobility – this test has specific metrics you can use to track your fitness gains over time.
Download Plan

Equipment Needed:

One Medium Dumbbell for Goblet Squats. 

Fitness Test Instructions:

Follow along with the guided Fitness Test on YouTube, led by certified personal trainer and certified fitness instructor, Lindsey Bomgren. 

Your Fitness Assessment Looks Like This:

  • 3 Circuits (flexibility and mobility, strength and endurance, and aerobic fitness) 
  • Combination of Timed Intervals and Reps
  • Perform Each Exercise Once At Max Effort
Women performing a runners lateral lunge as part of a fitness test

Take the Test With Me!

My Youtube Members have access to a live YouTube video, where I walk through the fitness test and complete it alongside you!

For more exclusive workout challenges, live workouts, nutrition chats, and direct support from our team, become a YouTube Member today.
Join Team NML

Workout Outline

CIRCUIT ONE: Flexibility and Mobility

  1. Ankle Mobility (measure inches knee is from wall for both right/left)
  2. Shoulder Angels (can you complete 10 reps pain free)
  3. 90/90 Hip Rotations (can you complete 10 reps pain free)
  4. Couch Stretch (ability to get butt to heel for both right/left)

CIRCUIT TWO: Strength and Endurance

  1. Push Ups (max consecutive reps in 1 minute)
  2. Goblet Squats (max reps in 1 minute)
  3. Forearm Plank (hold until failure)
  4. Optional: Pull Ups (max consecutive reps)

CIRCUIT THREE: Aerobic Fitness

  1. Burpees (max reps in 1 minute)
  2. Optional: 1-Mile Run Test (fastest timed mile run)

Fitness Test Exercises

Knees Over Toes Ankle Mobility

Measure how far your knee is away from touching the wall or your marker. The goal is to increase your ankle dorsiflexion (knees over toes) over time.

Woman testing her ankle mobility by placing her foot about a fist-length away from the wall and driving her knee over her second and third toe. Testing ankle mobility as part of mobility training.

How To Do Knees Over Toes

  1. Test your overall ankle mobility by kneeling on the ground in front of a chair, bench or wall. Shift your weight into your left knee, placing the right foot flat on the floor. Make a fist with your thumb pointing straight out. Place your fist on the ground, thumb touching the wall and right toes behind the fist (this marks how far your toes should be from the wall or bench).
  2. Drive the right heel into the ground, keeping it connected to the mat as you drive the right knee over your second and third toes. Avoid collapsing the knee in.
  3. Continue to drive the right knee over the toes, aiming to touch the wall or bench with your right knee.
  4. Slowly pull the knee back a bit, then drive the knee over the toes again, slowly working to get the knee closer to the wall throughout the timed interval.

Shoulder Angels

Complete 10 repetitions of this mobility exercise with the goal of being pain free throughout the entire movement.

two women performing shoulder angels as part of a fitness test at home.

How To Do Shoulder Angels

  1. Start standing with your back against the wall, feet flat on the ground and arms extended straight overhead. Fingers resting on the wall, palms facing up.
  2. Aiming to keep your arms touching the wall, slowly slide your arms down until your elbows are in line with your shoulders, “goal-posting” your arms. Both elbows are bent at 90 degrees.
  3. Reverse the movement, aiming to keep your arms touching the wall, slowly extend your arms overhead.

90/90 Hip Stretch

Complete 10 repetitions of this mobility exercise with the goal of being pain free throughout the entire movement.

two women performing 90/90 hip stretches as example hip mobility exercises

How To Do 90/90 Hip Stretches

  1. Start in a seated position, right leg in front of you, left leg behind you and both legs bent at 90 degrees. Create some distance between your front right heel and your back left knee.
  2. Right shin is parallel to left shin (flat on the floor). Slowly lean forward, directly over your right shin (avoid leaning toward your right knee, lean directly into the middle of your shin).
  3. Think about driving your right knee and left knee into the mat at the same time as you hold this stretch. Hold this position for a few seconds.
  4. With each exhale, bring your chest closer to the floor.
  5. Then, shift to the other side so that your left leg is parallel in front of you, right leg behind you. Slowly lean forward, directly over your left shin, stretching the left outer glute and opening the right inner hip.

Couch Stretch

Measure how far your heel is away from your glute without pain. The goal is to increase your hip (specifically hip flexors) and quad mobility over time; getting your butt to meet your heel.

two women performing a couch stretch as example of best mobility exercises

How To Do A Couch Stretch

  1. Start kneeling in front of a couch or bench.
  2. Place your left knee on the ground and your left foot against the base of the couch, shoelaces down. Right foot remains planted on the ground in front of the couch, right knee bent at 90 degrees.
  3. Inhale, raising your arms overhead. Aim to keep your hips square, creating a long neutral spine from head to tailbone.
  4. Exhale, opening up towards the right, gently rotating through your upper body as your hips remain in place. Hold for a few breaths.
  5. Then inhale, raising arms overhead and returning to starting position.

Modification: Find a lunge position and omit placing your back foot on a couch or bench. Note that the more upright your torso is, the more intense this exercise is.

Push Up

Complete max number of consecutive repetitions in 1 minute.

two women performing a classic push up, using proper push up form in a push up workout at home

How To Do A Push Up

  1. Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

Goblet Squat

Complete max number of consecutive repetitions in 1 minute. Option to hold one dumbbell at your chest.

two women performing goblet squats to target legs and glutes

How To Do The Dumbbell Squat (Goblet Squat)

  1. Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum). Option to place a resistance band six inches above your knees.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Drive through your heels to stand tall, returning to a standing position.

Forearm Plank

Hold until failure; going for max time.

postpartum woman performing a low plank exercise as part of postpartum fitness test

How To Do A Forearm Plank

  1. Start kneeling on the ground — forearms on the mat, shoulders stacked over elbows.
  2. Step both feet back, forming a long line from head to tailbone.
  3. Squeeze your abs and pull up on your knee caps to engage your core. Avoid “piking” hips up or letting hips drop. Focus on keeping a neutral spine.

Modification: Substitute incline plank by placing your hands on a chair or bench; or drop to your knees for modified plank.

Burpee

Complete max number of consecutive repetitions in 1 minute to raise your heart rate and test your cardiovascular endurance.

two women performing a burpee exercise

How To Do Burpees

  1. Start standing, feet shoulder-width apart, arms at your sides.
  2. Bend your knees and drop your hips as you lower into a squat position, then place your hands on the floor directly in front of your feet.
  3. Shift your weight into your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels.
  4. Elbows fall back towards your body as you lower your chest towards the ground, bringing your chest to meet the floor. Press back up and return to high plank.
  5. Jump your feet up, landing outside your hands in a loaded squat position. Then drive through your legs to explode up, reaching arms overhead as you stand tall, returning to starting position.

Modification: Substitute towel slams for burpees. Or perform walking burpees, stepping your feet in and out of plank position rather than jumping.

Fitness Test FAQs

What Is A Fitness Test?

A fitness test includes exercises designed to test your strength, endurance, aerobic fitness and mobility. The exact exercises used to perform these can vary. Squats can be used to assess leg strength, burpees can determine aerobic fitness, and 90/90 hip rotations can assess your mobility.

What Are The Most Common Fitness Tests?

Testing your fitness can fall into the following categories: cardiovascular endurance (burpees or running), muscular strength (squats and push ups test), stability (ankle mobility and hip rotations), and body composition. You can also measure your body weight, body fat and body mass index (BMI).

How Often Should You Test Your Fitness?

If you follow a regular strength training workout plan, you will want to be retesting roughly every four to eight weeks. This gives your body time to adapt to training and improve your cardiovascular function or muscle endurance depending on your fitness goals.

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2 comments

  1. Hello,

    I just had to reach out to you. I am just starting my fitness business so I have been doing some market research, and I have to say that your website is one of the most user-friendly, aesthetically appealing, and robust websites I have come across in a long while. It is nicely organized, provides all the tools needed to get started on a workout plan, and it appears that most of it is free (which is practically unheard of outside just using YouTube videos). I just wanted to say thank you for spreading the knowledge, and I hope to one day be able to influence the improvement of people’s well-being, as I am sure you already are.

    Thank you,
    Jessica

    • Jessica! I think this is the kindest message I’ve ever received! Thank you so much for your kind, encouraging words! We’ve worked very hard on our site and online business for over 9 years and I feel so fortunate to be able to make fitness content free and accessible to all while still making this a sustainable business. I wish you all the best as you continue to build your business! -Lindsey

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