When a client joins a gym or a boot camp they have a certain perception of where they are now (current fitness level) and they have a certain perception of where they want to be (desired fitness level). They’re coming to us because we are going to help them get where they want to be.
However, a client’s perception of their health and fitness is very subjective and it likely changes based on how they’re feeling on a certain day. As their trainer it is our job to properly assess their starting fitness level, and to regularly measure and monitor their health, strength and fitness as time goes on.
The workout below is one I will be completing with my clients every month this year!
This workout will be a great indicator of how our clients’ strength and fitness are improving over time.
Setting The Benchmark – Monthly Fitness Assessment Workout
Workout Time: 15 Minutes
Workout Format: AMRAP (as many rounds as possible)
Equipment Needed: One exercise mat per client, enough bench space for all clients to be completing their squats and tricep dips at the same time
Complete as many rounds as possible of the following circuit in 15 minutes.
- 10 Burpees (chest to ground)
- 10 Squats (to bench height)
- 10 Marine Push Ups
- 10 Lunges Per Leg (knee to ground)
- Tricep Dips On Bench (90 degrees at elbow is a rough guide to maintain consistency)
- 10 Sumo Squats (until thighs are parallel to the ground)
- 10 Glute Bridges
Note: Please complete a thorough warm up before this workout and a thorough cool down after this workout.
As well as this workout I will take my clients’ measurements in cm and kg and clients will briefly record in a journal each month.
The journal is for clients to record any details about the fitness assessment (eg. 2 rounds of push ups from knees, 2 rounds of push ups from toes, OR, 1 round of jumping burpees, 2 rounds of stepping burpees, etc) and also to record what’s been going on in their life that may have impacted their health and fitness journey (eg. sickness, stress, holiday, eating habits, relationship changes, living and working circumstance). The journal is a way of monitoring things that cannot be measured in numbers; it’s monitoring the parts of us that make us human, giving us the ‘missing puzzle pieces’ to someone’s story that may explain why they are, or aren’t, seeing the results they desire.