Rise and Shine ☀️

💪

The Strength Test

Measure your full-body strength & endurance

💡 What to Expect

This is a 30-minute bodyweight workout that tests your strength across 6 fundamental exercises.

You'll complete 4 rounds of all 6 exercises. Each exercise is 60 seconds with 15 seconds rest between.

Voice guidance will tell you what to do, when to start, and count you down. Just follow the instructions!

On 3 exercises you'll count your reps. On the other 3 you'll hold the position for the full 60 seconds.

Your total score = all your reps added up. Try to beat it next month!

📋 The 6 Exercises (Repeats 4 Times)

1. Squat Kicks

Squat down, stand up, kick leg forward

COUNT REPS

2. Squat Hold

Hold squat position for 60 seconds

HOLD

3. Sit-Ups

Lie flat, sit all the way up

COUNT REPS

4. Elbow Plank

Forearms down, hold straight body

HOLD

5. Push-Ups

Chest to floor, push up (knees OK)

COUNT REPS

6. High Plank

Push-up position, arms straight

HOLD

🎯 How It Works

1. Warm up for 5-10 minutes first (crucial!)
2. Voice tells you each exercise and counts you down
3. Do the exercise for 60 seconds (count reps or hold)
4. Enter your reps after each counting exercise
5. Rest 15 seconds then move to next exercise
6. Repeat 4 times then see your total score!

Rise and Shine Fitness ☀️

Heatherside Outdoor Bootcamp

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⚠️

Safety Check

Before starting, you MUST:

• Complete a 5-10 minute warm-up
• Be free from injury or pain
• Stop immediately if you feel pain or dizziness
• Have medical clearance if you have health concerns

I confirm I have completed a proper warm-up and understand the risks. I'm ready to begin.

Round 1/4 Exercise 1/6

60

Squat Kicks

Count your reps

📝

Enter Your Reps

How many did you complete?

Test Complete! 🎉

Your Total Score

0

Total Reps

📊 Breakdown by Round

💡 Come back in one month to beat this score and track your progress!

Rise and Shine Fitness ☀️

Heatherside Outdoor Bootcamp