Cardiovascular Fitness: 1km Time Trial (run/walk).
Aim is to finish this in the least time possible
Core Strength: Curl Ups. Lying on your back, knees bent at 90 degrees, hips 45 degrees.
Depending on your current strength do either Grade 1 or 2. Do as many as you can in one go (no stopping/resting).
Grade 1 - Arms straight, hands slide up front of legs to knees
Grade 2 - Hands behind ears, support head gently, curl all the way up until sitting up - elbows touch knees.
Flexibility: Sit and reach. Sitting with legs straight in front, together.
Reach forwards as far as you can with hands flat on the ground beside legs. Measure distance from heels to fingertips at furthest point.