If it can be measured, it can be managed, meaning once you have an idea how you perform now, you can make a plan to improve your performance. This is the principle behind selecting a measurable workout to assess your fitness at both the start and the finish of the Whole Life Challenge.
But WHAT workout? And how should you choose?
Here's what we recommend.
1. Choose something you already know how to do. The last thing you want to do at the outset of the Challenge is to try to learn something brand new to test your fitness level with. If you've never run over a mile, don't make your workout a 5k. And if you've never done a clean & jerk, well, you might not even know what I'm talking about...and that's fine - don't try to learn.
Use the KISS principle. Keep it simple, stupid. Choose movements that your body is capable of doing, and that you already know how to do. If what you do now is walk, then figure out a challenging walk and do it as fast as you can. And if you can do push ups and are excited about increasing them over 8 weeks, make them part of your measurable workout.
2. Choose something that excites, motivates and inspires you. If you want to improve the strength of your abs over the course of 8 weeks, make your workouts something that tests your abdominal strength - like how long can you hold yourself in a plank position or how many sit-ups can you do in 2 minutes.
Likewise with any other physical capacity. Want to improve your endurance? Choose something that tests it - like how long does it take you to walk around your block (at an "all-out" effort) 5x, 8x or 10x?
3. It doesn't have to be long or super hard to be effective. One simple thing is all you need. Like how many squats can you do in 2 minutes, how long does it take you to do 100 squats, or how many push ups you can do before failure?
4. The WLC Prelim Workout Matrix
We've created a guide to give you ideas and to assist you in selecting or creating a workout that is in alignment with your intentions and suits your level and expertise.
It contains 9 workouts that are organized by endurance, bodyweight, or a combination of the two. Each of these categories has a workout appropriate for a beginner, intermediate and advanced level.