GET SUPER FIT, SUPER FAST

The most important factor in making you a great LES MILLS GRIT™SERIES Coach is your fitness. There is no hiding from it: the workouts are intense. You need to be up to the challenge physically, both to be successful at your initial training module and when you’re out there on the floor coaching your members through the workouts.

Use these tests as a measuring point for improvement for when you do them again in the future - or use them with your members to track their progress with the LES MILLS GRIT™SERIES workouts. They will take you no more than 20 to 30 minutes. TOOLS FOR THE JOB:

1. MEASURING TAPE 2. MARKER OR CHALK 3. BLUE PAINTERS TAPE OR

LARGE FLIP CHART PAPER 4. BEEP TEST AUDIO

(DOWNLOADED OR ON A CD) 5. AUDIO DEVICE 6. 2 - 4 CONES (OPTIONAL)

• VERTICAL LEAP TEST: Good acceleration and plyometric based movements are a huge aspect of the workouts. Test yourself to see how high you can jump 2 – 3 times in a row.

• PUSH UP TEST: Test the strength and muscle endurance of your upper body and core. Push yourself as hard as you can, but maintain great form throughout.

• THE BEEP TEST: The LES MILLS GRIT™SERIES is not for the faint-hearted. This will test your aerobic fitness – it’s about speed and endurance.

There are three workout styles within the LES MILLS GRIT™SERIES, and each one of these tests will assess your physical readiness for the high intensity nature of the workouts:

 

If you’ve got any questions or need more information on fitness requirements for your initial training, get in touch at training.usa@lesmills.com

 

TEST YOUR FITNESS

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

RESULT MALES

(INCHES) MALES (CM)

FEMALE (INCHES)

MALES (CM)

excellent > 28 > 70 > 24 > 60

very good 24 - 28 61-70 20 - 24 51-60

above average 20 - 24 51-60 16 - 20 41-50

average 16 - 20 41-50 12 - 16 31-40

below average 12 - 16 31-40 8 - 12 21-30

poor < 12 < 30 < 8 < 20

GET THE JUMP ON YOUR COMPETITION: VERTICAL LEAP TEST

Good acceleration and plyometric-based movements are a huge aspect of the LES MILLS GRIT™SERIES workouts. The goal is to see how high you can jump by touching a wall with an extended arm at peak height. Find a very high wall where you feel confident that you will be able to jump as high as you can without touching the ceiling if you reach up. Set up measuring points on the wall. There are many ways to do this. Here is an example: .

 • Get 2 very long strips of blue painters tape and stick them right next to each other

vertically on the wall, using a chair to stand on. The tape should be at least 45 inches long

• Take the measuring tape and either tape against the wall right next to the painter’s tape or use it to mark every 3 to 6 inches of the tape with a marker. You can create the same measuring wall if you tape 2 pieces of large flipchart paper on the wall. Stand side on to the wall about 6 to 12 inches away.

• Practice a couple of jumps before really ‘going for it’. Using either chalk on the fingertips or holding a marker, extend the arm closest to the wall and mark an initial spot on the tape or paper. Keep your feet flat on the floor.

• With feet shoulder-width apart, stand with arms extended overhead. Quickly squat down, bending at the hips and knees as you swing the arms down and behind the body. Swing the arms up and jump as high you can and mark the tape or whitepaper at the peak of the jump. You’re not allowed to step into the jump or run and jump!

• Repeat the jump 2 to 3 times. Record the difference between your initial standing mark and your highest jump using the norms below:  

   

 

 

 

 

 

 

 

 

 

 

 

AGE 17-19 20-29 30-39 40-49 50-59 60-65

Excellent > 56 > 47 > 41 > 34 > 31 > 30

Good 47-56 39-47 34-41 28-34 25-31 24-30

Above average 35-46 30-39 25-33 21-28 18-24 17-23

Average 19-34 17-29 13-24 11-20 9-17 6-16

Below average 11-18 10-16 8-12 6-10 5-8 3-5

Poor 4-10 4-9 2-7 1-5 1-4 1-2

Very Poor < 4 < 4 < 2 0 0 0

AGE 17-19 20-29 30-39 40-49 50-59 60-65

Excellent > 35 > 36 > 37 > 31 > 25 > 23

Good 27-35 30-36 30-37 25-31 21-25 19-23

Above Average 21-27 23-29 22-30 18-24 15-20 13-18

Average 11-20 12-22 10-21 8-17 7-14 5-12

Below average 6-10 7-11 5-9 4-7 3-6 2-4

Poor 2-5 2-6 1-4 1-3 1-2 1

Very Poor 0-1 0-1 0 0 0 0

PUSH THE LIMIT: PUSH UP TEST

This is a very basic test of strength and muscular endurance for the core and upper body.

 • Get in position, face down on the floor with hands wider than shoulder width and in line with the

• For men, this test is done with knees off the floor. For women, this test is done on the knees with feet firmly on the floor. Feet shoulder-width apart.

• Draw in and brace your abdominals, and keep the chin in slightly. Execute a full-range Pushup by bending at the elbows so the chest drops a fist distance from the floor. The hips must stay in line with the shoulders throughout.

• Move at a steady pace until you cannot maintain constant movement or perfect form.

• It’s best to use a partner for this test. For men, the partner can put a fist under the middle of the sternum and count the number of 'good’ reps. For women, a partner can simply observe to make sure there is full range of motion (ROM).

• Immediately stop the test as soon as you break pace, lose ROM, or reach failure. Record your results.

 

MEN:

WOMEN:

   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

18-25 26-35 36-45 46-55

MEN Level 10 or above Level 8 or above Level 7 or above Level 6 or above

WOMEN Level 8 or above Level 7 or above Level 6 or above Level 5 or above

GET UP TO SPEED (AND ENDURANCE): THE BEEP TEST

The Beep Test is a commonly used maximal aerobic fitness test, which we want you to complete before LES MILLS GRIT™SERIES Initial Training.

LES MILLS GRIT™SERIES is high-intensity interval training and is not for the faint-hearted! By participating in the Beep test (also called the Shuttle or Bleep Test) and measuring the level you achieve against those recommendations below, you’ll get a good indication of your current aerobic fitness. You can plan a regime to propel you to the required level of ‘above average to good’ if this is necessary by the time you film your certification workout.

 You can download the Beep test free, purchase the beep test, use YouTube, or get the free version from iTunes – it’s the same test. Try the following link for resources on ordering or downloading the beep test:

http://www.topendsports.com/testing/beep-purchase.htm

 

• This test involves continuous running between two lines 65 feet apart in time to recorded beeps.

• Start slowly, making sure you reach the 65-foot turn by the time you hear the beep sound.

• Every minute, the period between beeps will automatically shorten. For the first few minutes the pace is very easy, starting with a walk and slowly building towards a jog.

• You get two chances to meet the time once you can no longer make the turn-around point before the beep. If you miss the second beep you must stop the test.

• Check and record your results once you stop.  LES MILLS GRIT™SERIES coaches should be in the above average to good category. The scores below place

you in the above average fitness level: