Fitness Testing


I’m excited for this as will give a really great idea of where you’re currently at, and I’ve decided to set 10 tests, so please try and get most of them done across July, also for the cardio I need a screenshot / strava data!


Weightlifting Strength Tests

🌟 Deadlift - 2 Rep Max Weight (only perfect form here!)

🌟 Bulgarian Split Squat - 2 Rep Max Weight (you can go heavier than you think)

🌟 Barbell or Dumbbell Bench Press - 2 Rep Max Weight (bar almost touches chest to arms straight at top)


Bodyweight Strength Tests

🌟 Pull Ups - Max Reps (full hang to chin over bar or doesn’t count)

🌟 Push Ups - Max Reps (thin yoga block or similar under chest ideally, arms straight at top.

🌟 Straight Arm Side Plank - Max time

🌟 Straight Arm Hangs - Max Time


Conditioning Tests


🌟 2km Row - As fast as possible


🌟 Watt Bike 3 min test - As high power output as possible (take time to make sure the bike is set up well, get help doing this if you need it as can really derail the test)


🌟 5km Run - As fast as possible (Treadmill, outdoor or park run, but personally would much prefer it at park run or outdoors).


Holiday Training Programmes

So here are two sessions that you can tweak to your needs, one focusing more on strength and muscle building, with the other more on lots of movement and burning energy so you can gently relax for the rest of the day (perhaps you may be able to do this without the HIIT!).



When clients get their holiday training in, particularly summer and Christmas, it makes such a difference for the next couple of months. If you can maintain when you’re away, then it makes it much easier to build on. That being said, if you’re feeling pretty burnt out I’d suggest focusing on lots of fruit and vegetables and sleeping, with just some training sprinkled in, but only to the intensity that you feel better when you finish that you did at the start of the session.


Strength and Muscle Building Programme

Mobility warm up x 2 - 3 rounds


Exercise 1: Upper - 5 x 3 reps

Choose one of Pull Ups, Bench Press, Military Press or Heavy DB rows



Exercise 2: Lower - 4 x 5 reps

Choose one of Deadlift, Romanian Deadlift, Barbell or Dumbbell Squat, Bulgarian or Split Squats



Accessories: Choose 3 exercises for 3 x 15 reps


Lat pulldown, TRX row, DB Curl, Tricep extension, press ups, chest press machine, bridge machine, KB swings or hinge, weighted calf raises, V Ups, Plank with Shoulder Tap, side plank raises.


Example HIIT Programme


Mobility Warm Up

2 - 3 round x 8 Reps each

Leg swings

Side Bends

Squat to fold

Lunge and twist

Hip flexor kneel and hamstring

Thoracic openers

Push up, step and twist


HIIT Circuit 30 secs on, 15 secs off.

3 - 4 rounds


  1. Pull Up or TRX Row or DB Chest Supported row

  2. Squat Jumps or DB/KB Goblet Squat

  3. Side travelling push ups or push ups with shoulder taps

  4. Nordic curls or Hamstring Bridge

  5. Dish Rocks or V Ups

  6. Medicine Ball Slams or thrusters

  7. KB Swings or Hinge

  8. Carry or Shrugs

Always here for questions! Have a fantastic summer everyone ☺️