myVitFit Fitness Assessment

Try the myVitFit Fitness Assessment! We believe it to be the most comprehensive fitness assessment of any online fitness platform.

Developed by a professional trainer to accurately determine your level of physical fitness, all with your own bodyweight– no additional equipment needed! Please note that there is risk to all physical activity.

By taking this assessment you acknowledge that your are not prevented by any medical conditions from engaging in any cardiovascular or strength training activities.

myVitFit is an audio-based program, allowing users to listen to program guidance, cues, and encouragement. Without having to watch a video, users have much more freedom of movement and mental focus. Workout like no one's watching- because no one is!

Chose your 1 mile route or jump on a treadmill for this first section. BEFORE you begin, we will need your resting heart rate. If you use a smart watch or other device to monitor your heart health, use that. If you do not have a connected device simply count your resting heart rate for a full 60 seconds. Every other heart rate count will be 20 seconds. If you listen to the audio, we will help you find your pulse as well as count the 20 seconds for you!

When you've finished your 1 mile, hit the play button and we'll help you capture the next 2 heart rates.

Try this twice. Enter your best outcome on your second attempt here. If you can do 5 Full Plank push-ups but 20 knee push-ups, give us your Full Plank push-up results.

Remember do this twice and enter your best result!

Lying on your side, with your legs stacked one on top of the other, slide your top leg with your toes facing your nose, up toward your chest. Keep both legs straight. Ideally your bottom leg will make a straight line from your head to your toes and the top leg with be at a 90˚ angle at your hip. If you look down toward your top leg you should easily see your knee cap and your big toe will be on the floor in front of you.

Find a stable chair, bench, bed or sofa that is wide enough for you to place your hands on either side of your hips.

Sit upright with your hands placed next to your thighs about mid point between your knees and your hips. Step forward so that you are supporting your body weight with your arms and no longer sitting on the chair. Check to make sure that your feet are not behind your knees.

Bend your elbows while keeping your shoulders AWAY from your ears and your elbows bending behind you. Your hips should drop toward the floor until you can no longer bend your elbows. Stay at the bottom of the "dip" for 1 count and return your arms to straight for 1 count. DO NOT sit back down on the surface until you have finished your maximum number of safe and controlled reps.

Take a 10 sec break and repeat. Enter the number of reps you did on your 2nd set.

Start by standing with your back to a smooth wall. Engage your core, drop your shoulders and lean into the wall with your back. Your back and hips will remain pressed into the wall as you walk your feet away from the wall and bend your knees.

Ideally, you will have a 90˚angle at your knees and hips. If your knees, hips or ankles prevent you from lowering that low, only go as low as you can without compromising your joints.

Your body weight should be felt toward the backs of the arches in your feet. If you feel your body weight moving toward your toes, step further forward with your feet.

Breathe and hold this position as long as possible. Take a 10 second break and repeat.

Give us the time for your second attempt. IF you do not wish to count time for yourself, hit the play button above and we'll time for you!

Lie on the floor with your knees slightly bent and open to the sides...like a frog. Relax your hands at your sides.

Drop your chin to your chest and allow your hands to slide down toward your feet and your shoulder blades to lift off of the ground.

Round your back as you lift up and keep your feet on the floor. Stay lifted for 1 count and relax for 1 count.

Try 2 sets and enter the number of reps completed in your second set.

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.

Drop down to your forearms by placing your elbows where your hands were.

When you are ready to start the exercise, step your feet back until you are only supported by your feet.

Give yourself one attempt to focus on the form and get comfortable with the exercise. On your second attempt give us your best time.

If you'd like us to walk you through the exercise and time it for you, press play.

Begin by lying on the floor, preferably on a soft surface.

Pay close attention to your shoulders, keeping them low and away from your ears, and your collar bones wide in the front. Bend your elbows and bring the backs of your hands underneath your forehead.

Keep your feet on the floor, inhale before the movement and on your exhale lift your chest off of the floor, brining your hands with you.

Pay special attention not to lift your feet or legs and to lift with your back and not with your arms or hands.

If you want tips on form and help counting your time on your second attempt, press play.

These are your last two movements!

For the first movement, please sit on the floor with perfect posture. Your legs should be in front of you with your toes and knee caps facing the ceiling.

Lift your torso through the core and maintain a seated position that is equally balanced through the hips and relaxed in the shoulders, neck and jaw. Place your hands at the sides of your hips.

Hinge through the hips while maintaining a straight line through the back. Slide your hands along the floor and tell us how far you can reach while keeping your strong posture and your legs straight.

For the second exercise, lie on your stomach with your hips neutral and your knees on the floor.

While keeping your knees in line with the hips, not allowing them to slide out to the side, bend your knee and reach for your foot. This may be a familiar exercise to you as a quadricep stretch.

Record your results here!

Need further coaching, hit play and we'll walk you through both movements.

Thanks for taking the myVitFit Fitness Assessment!

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