1) Walk 1 mile in under 15 minutes
2) 20 push ups
3) Hang from a bar for 30 seconds
4) Hold a plank for 60 seconds
5) Deep squat hold for 60 seconds
6) Stand on one leg for 30 seconds
7) Carry half your bodyweight for 60 seconds
8) Perform 15 bodyweight squats
9) Plank for 60 seconds
10) Reverse lunge x10 each side without holding onto something
11) Get up from the floor without using your hands
12) Climb 3 flights of stairs without needing a break
Most people focus on weight.
What you should focus on is capability.
A lean body is great.
But can you carry your luggage without getting winded?
Can you get off the floor easily?
Can you climb stairs, play with your kids, travel, train, and recover well?
These are the markers that matter.
The clients I work with aren't trying to become professional athletes.
They're building a body that supports a high-performing life.
How many of the 12 tests can you pass?
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