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The Benchmark 20

40 min
 · 
9 exercises
Let's start today with a distance benchmark! This will show us how far you can travel (without the use of a vehicle) in 20 minutes! Be sure to complete the warm-ups before attempting the test. You can walk, jog, run, sprint or a combination of all for this test.
Standing Arm Circles
2 sets
20 reps
10 sec rest
Go for 1 set forward and 1 set backward. Don't go too fast as you might take off.
1:00 rest
Hip Circles
2 sets
20 reps
10 sec rest
Rotate those hips clockwise 20 times and anticlockwise 20 time. Easy!
1:00 rest
Standing Rest
1 min rest
Grab yourself a little bit of water and get ready to begin moving.
Cardio - Walking
3 min
Spend 3 minutes getting a nice rhythm in your legs. The 20-minute test starts soon.
Cardio – Running
20 min
How far can you travel in 20 minutes? Move at a pace that pushes you and when complete, log your total distance!
Cardio - Walking
5 min
Come down to a nice and steady walking pace.
Standing Rest
2 min rest
Aim to get your breathing and heart rate back to base level.
Butterfly Stretch
Spend 5 - 10 minutes stretching out those legs. You owe them some love.
1:00 rest
Cobra Abdominal Stretch
Finish up with your favourite pose.
The Benchmark 20
40 min
 · 
9 exercises
Let's start today with a distance benchmark! This will show us how far you can travel (without the use of a vehicle) in 20 minutes! Be sure to complete the warm-ups before attempting the test. You can walk, jog, run, sprint or a combination of all for this test.
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Standing Arm Circles
2 sets
20 reps
10 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Go for 1 set forward and 1 set backward. Don't go too fast as you might take off.
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
  1. Standing with a flat back and tight core, raise your arms to the sides.
  2. While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
  3. After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Primary muscle group(s):
Shoulders
Secondary:
Chest
  1. Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
  2. Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout.
  3. Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for the specified amount of time then slowly return to the starting position.
Rest
0:00
next up
Hip Circles
Next
Hip Circles
2 sets
20 reps
10 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Rotate those hips clockwise 20 times and anticlockwise 20 time. Easy!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands on your hips.
  2. Begin the movement by shifting your hips to the left. Bring them forward and to the right in a circular motion. From the right, shift your hips back and to the left.
  3. Continue in this circular motion. Stop once to switch directions.
Rest
0:00
next up
Standing Rest
Next
Standing Rest
1 min rest
Set 1 of 0
Rest before next set
Get ready
321GO
Grab yourself a little bit of water and get ready to begin moving.
  • Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
  • Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
  • Stand in this position for your prescribed rest break then begin your next exercise.
Cardio - Walking
3 min
Set 1 of 1
Rest before next set
Get ready
321GO
Spend 3 minutes getting a nice rhythm in your legs. The 20-minute test starts soon.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio – Running
20 min
Set 1 of 1
Rest before next set
Get ready
321GO
How far can you travel in 20 minutes? Move at a pace that pushes you and when complete, log your total distance!
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.

Cardio - Walking
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Come down to a nice and steady walking pace.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Rest
0:00
next up
Butterfly Stretch
Next
Standing Rest
2 min rest
Set 1 of 0
Rest before next set
Get ready
321GO
Aim to get your breathing and heart rate back to base level.
  • Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
  • Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
  • Stand in this position for your prescribed rest break then begin your next exercise.
Butterfly Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Spend 5 - 10 minutes stretching out those legs. You owe them some love.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.
  2. Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
Rest
0:00
next up
Cobra Abdominal Stretch
Next
Cobra Abdominal Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Finish up with your favourite pose.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie face down with your hands under your shoulders.
  2. Point your feet downwards to lengthen your spine.
  3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
  4. Hold the stretch and then lower down to starting position.

Avoid this stretch if you have back problems.

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