Before you start
To assess your current level of fitness, perform the tests and take the body measurements outlined here, and make a note of the results. These test results will also tell you how many repetitions of press-ups and sit-ups to do during the 16-week programme, by giving you your "max scores" for both. Then, at the end of each four-week level of the programme, record your new test results to monitor your fitness development.
Warming up
You should start every exercise session (including these tests) with a thorough warm-up, and always finish it with a cool-down and stretch. You can read in detail how to follow the army's recommended warm-up routines in the accompanying fitness booklet (pdf) - the first of our exclusive six-part series.
Now perform the following tests with a two-minute break between each:
Press-up max test
Do as many press-ups as you can manage in exactly two minutes - and don't worry if you need to pause for a few seconds before doing more. This figure is your "press-up max score" (see fitness Booklet 3: Upper Body, for an explanation of how to do an official British Army press-up, available to download here from January 8).
Sit-up max test
After resting for a couple of minutes, now do as many sit-ups as you can in exactly two minutes. Again, don't worry if you need to take a break. This figure is your "sit-up max score". (A detailed explanation of how to do an army sit-up, plus variations, is given in Booklet 5: The Core - Abs and Back, available to download here from January 9).
1.5-mile run test
Next, time yourself running 1.5miles (2.4km). If you can't run the whole way, walk where necessary. You can use an athletics track (1.5 miles is six laps) or the milometer in your car to measure the route. Don't worry if it's not exact - just so long as you use the same route next time, so you can make comparisons (see Booklet 2: Running (pdf), for detailed tips on the correct technique).
Sit-and-reach test
Sit on the floor with your legs outstretched, bare feet flexed and against a wall, 8-12 inches apart. Reach forward, fingertips sliding along the floor, and mark the furthest point that you can maintain for three seconds. (if you haven't got someone who can mark the spot for you, roll a pencil along the floor with your fingertips.) Ensure that your legs remain straight and flat on the floor - and don't bounce or jerk to get a better reading. Measure the distance from the wall to your marker to give you this test result.
Waist-to-hip ratio
Your waist to hip ratio is a strong indicator of whether your body weight is healthy. You can work this out by dividing the measurement of your waist in cm by that of your hips in cm. Measure your waist at its narrowest point - usually around your navel. Next, measure your hips at their widest point - usually around the buttocks. Don't pull the tape too tight when doing either of these measurements!
Men A ratio of 0.90 or under is desirable
Women 0.85 or under is desirable
Body mass index (BMI)
This is another tool for assessing body weight, using your weight and height. To work out your BMI, divide your weight in kilograms by your height in metres, then divide this answer by your height again.
· A BMI less than 18.5 indicates you are underweight
· Between 18.5 and 25 indicates a healthy weight
· Between 25 and 30 suggests you are over your ideal weight
· Between 30 and 35 is an indicator of being significantly overweight
Cooling down
Finally, follow the army's recommended cool-down exercises as explained in Booklet 1: Warm-up and Flexibility (pdf)
