| Think you’re in shape? Here are some ways to prove your power. | |
| By Doris Montanera, Oxygen
Magazine When it comes to teaching the basics of getting physical, Allison Ethier, Fitness America competitor and full-time high school teacher focuses on four components: strength, stamina, cardio, and flexibility. Off-season, she practices each element by training consistently four to five times a week for an hour a day, combining weights and cardio. When she’s training for a competition, she doubles her workout six-to-eight weeks before. Like a math formula, every component of her training is part of the equation to a fit body. Allison uses this formula to assess fitness and has created a simple test to help you identify your strengths and weaknesses. Try these out to see how you measure up: Burpees Tests coordination, agility, cardiovascular fitness and stamina.  Squat down and balance on the balls of your feet. Watch that you don’t lean back. Put your hands on the floor shoulder-width apart and slightly in front of your feet in a crouch position. Place your weight on your hands and push your feet back behind you in a pushup position. Next, pop your legs back into a crouch, stand up and repeat. Tips: Make sure you fully extend your legs behind you. When you bring your knees in, look up so you don’t hit your head with your knees. For a more advanced move, jump up with your hands extended above your head instead of simply standing up. Beginner: Should be able to do 10 in a row without pausing. Intermediate: 10 to 20. Advanced: More than 20. |
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 Toe TouchTests flexibility. Sit with your upper body straight and your feet flexed and legs together, stretched out in front of you. Breathe out, relax and reach down to touch your toes. You should feel a stretch in your hamstrings. Hold for five seconds. Your flexibility will improve if you perform this exercise every day. Beginner: You can almost touch your toes. Intermediate: You can touch your toes or the soles of your shoes. Advanced: You can rest your chest and head on your knees when you touch your toes. |
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| Plank Tests lower back, abs, and upper body strength.  Get into a pushup position. Hold your arms at a 90º angle with your chest parallel to the floor. Maintain a straight line. See how long you can hold it. When your butt begins to sag, time’s up. Beginner: Hold for 30 seconds. Intermediate: Hold for 30 seconds to one minute. Advanced: Hold for more than a minute. |
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