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The Run-Jump-Run-Push Fitness Test 💦 

25 min
 · 
4 exercises
This test is the perfect way to keep an eye on your overall progress over the summer! Your goal? Complete the entire test as fast as you can! Start the timer, get through all exercises, & then stop the timer! Rest whenever you feel necessary but only stop the timer when complete!
Cardio – Running
1 mi
Run 1 mile as fast as you can!
Jump Squats
1 sets
50 reps
Get nice and low and then jump! Complete these as fast as you can, taking mini rests whenever you need to.
Cardio – Running
1 mi
Another mile for you to blitz through, it'll be over before you start. You've got this!
Push-ups
1 sets
50 reps
Remember, these can be modified pushups! Once these are complete, stop the timer!
The Run-Jump-Run-Push Fitness Test 💦 
25 min
 · 
4 exercises
This test is the perfect way to keep an eye on your overall progress over the summer! Your goal? Complete the entire test as fast as you can! Start the timer, get through all exercises, & then stop the timer! Rest whenever you feel necessary but only stop the timer when complete!
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Cardio – Running
1 mi
Set 1 of 0
Rest before next set
Get ready
321GO
Run 1 mile as fast as you can!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Triceps
  1. Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
  2. Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
  3. Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs
  1. Adjust your bike seat so that you can comfortably lean forward with a flat back to reach the handlebar. When sitting on the bike, focus on tightening the core. This includes your abs as well as lower back. This will help you lean forward.
  2. Begin on a higher gear speed as a warm-up. Push all the way through the entire pedal rotation. Be sure to focus the tension on the quadriceps and calves.
  3. Move the gear into the larger, more difficult ones. Again, use a full range of motion and focus the tension of the leg muscles.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Jump Squats
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Get nice and low and then jump! Complete these as fast as you can, taking mini rests whenever you need to.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
  1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
  2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
  3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Cardio – Running
1 mi
Set 1 of 0
Rest before next set
Get ready
321GO
Another mile for you to blitz through, it'll be over before you start. You've got this!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Triceps
  1. Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
  2. Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
  3. Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs
  1. Adjust your bike seat so that you can comfortably lean forward with a flat back to reach the handlebar. When sitting on the bike, focus on tightening the core. This includes your abs as well as lower back. This will help you lean forward.
  2. Begin on a higher gear speed as a warm-up. Push all the way through the entire pedal rotation. Be sure to focus the tension on the quadriceps and calves.
  3. Move the gear into the larger, more difficult ones. Again, use a full range of motion and focus the tension of the leg muscles.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Push-ups
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Remember, these can be modified pushups! Once these are complete, stop the timer!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Workout done!
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