KT3 Dragon Fit Fitness Test Instructions

1. Prepare for Success:

• Find a safe and comfortable space to perform the exercises.

• Warm up for 3–5 minutes with light cardio (e.g., jogging in place, dynamic stretches, or arm swings).

• Set a timer for 1 minute for each exercise and have a rest period of 1–2 minutes between them.

1. Fitness Test Movements:

• Press-Ups: Test upper-body strength.

  • Beginners: Perform on your knees for proper form.

  • Intermediate/Advanced: Perform full press-ups.

• Sit-Ups: Engage your core with controlled movement.

  • Keep your feet flat on the ground and hands lightly behind your head.

• Burpees: Measure total-body endurance.

  • Modify by stepping back instead of jumping if needed.

1. Record Your Results:
   Write down the total number of repetitions you complete in 1 minute for each exercise. Use the table below to track your progress.

KT3 Dragon Fit Fitness Test Log

Exercise

Repetitions Completed

Notes on Form/Challenges

Press-Ups

Sit-Ups

Burpees

Reflection Questions:

1. Which exercise felt the most challenging?

2. How did your body respond during the test?

3. What motivated you to keep going, even when it felt tough?

After the Fitness Test:

Congratulations on completing your fitness test! This is your starting point. Keep your results safe—you’ll retake the test at the end of the challenge to see how much you’ve grown. Remember, this journey is about progress, not perfection.

Now that you’ve completed your fitness test, you’re ready to begin the KT3 Dragon Fit 28-Day Challenge. Let’s get started—you’ve already taken the most important step! 💪🐉