Saturday January 6,2024

We will be doing our first annual Centenarian Test today! The 10 movements we will be completing in todays test have a direct correlation to the quality of which we age. These exercises are a collaboration of different fitness tests I have seen that predict longevity as well as a few that I find important to health during my time working in the health and fitness industry. We will be testing speed, strength, power, balance, cardiovascular endurance, mobility, agility, and core strength. I hope you enjoy this test and use it as a marker for your current fitness level for years to come.

1.Grip Strength- Max Dead hang hold

2. Bodyweight Deadlifts for 10 Consecutive Reps

3. 90 Degree Squat Hold - Max time

4. BW Farmer Carry or hold for max time (50% in each hand)

5. 12 min Cooper Test- Max distance ran or walked in 12 min. https://exrx.net/Calculators/MinuteRun

6. 30 sec Single Leg Balance per side

7. Getting up and down off the floor without using your hands

8.Plank Hold- For max time

9. Box Jump to max height- 2 foot take off

10. Max RPM on assault bike in 10 sec. 3 Attempts