BASIC INFO

This next section is optional. If you do not want to take measurements, please skip ahead. If you are taking measurements, make sure to measure the largest/widest area of each area described. If you do not have measuring tape, they are often found in sewing kits or you can use a piece of string and hold it up to a ruler to determine circumference.

Body Mass Index or, BMI calculates the percentage of your body composition which is adipose tissue (fat). This BMI calculation strategy is not always very accurate, it does not take into account muscle mass so if you have high density muscles, your BMI my not be correct. To calculate BMI, multiply your height in inches by itself (squared), then take your weight in pounds, divide by your squared height in inches, then multiply by 703. For Example, if you weight 192 pounds and you are 5'2" (62 inches tall) this is what you would calculate:

62x62= 3844 then 192/3844= 0.05 then 0.05x703= 35.15 so BMI= 35

PHYSICAL ASSESSMENT

This next portion is the physical aptitude assessment. Please make sure you are healthy enough to complete a workout assessment. If you are unsure, have any physical injury or impairment, or have any disease such as DVT, or arrhythmia, or any other reason you may not be able to perform physical activity, please consult your physician before beginning a fitness regimen. Marina Arena, Arena Fitness Healthclub, Marina Mortoglou, and Marina Arena LLC are not liable for any injuries sustained while doing any physical activity. Listen to your body and if you need to take a break, please do so.

Directions:

Complete each exercise for one minute and count the amount or reps you can do. The last two exercises are holds so hold your position as long as possible and record your time once you stop. It is recommended to do a warm-up before starting your exercises. A 5-10 minute warm-up of your choice should be sufficient. On exercises using weight, you can choose your weight or do body weight only just remember to use the same weight for our reassessments as well.

-Don't forget to record your weight if you use dumbbells, a barbell, or other weights!

RESULTS:

Based on your results, you will be recommended a level in which to begin. It is possible to have some level one, some level two, and some level three categories. It is recommended to start at the level where you have THE MOST results in.

# OF SQUATS IN ONE MINUTE-

Level One: 0-20

Level Two: 21-40

Level Three: 41+

# OF POWER JACKS IN ONE MINUTE-

Level One: 0-15

Level Two: 16-30

Level Three: 31+

# OF PUSH UPS IN ONE MINUTE-

Level One: 0-10

Level Two: 11-20

Level Three: 21+

# OF SIT UPS IN ONE MINUTE-

Level One: 0-10

Level Two: 11-20

Level Three: 21+

# OF OVERHEAD PRESSES IN ONE MINUTE-

Level One: 0-15

Level Two: 16-30

Level Three: 31+

# OF DEAD LIFTS IN ONE MINUTE-

Level One: 0-15

Level Two: 16-30

Level Three: 31+

# OF PULL UPS IN ONE MINUTE-

Level One: 0-8

Level Two: 9-16

Level Three: 17+

LENGTH OF PLANK-

Level 1: 0-30 seconds

Level 2: 31-60 seconds

Level 3: 60+

LENGTH OF WALL SIT-

Level 1: 0-30 seconds

Level 2: 31-60 seconds

Level 3: 60+

Based on your results, start at the recommended level and progress through them at your own pace! Level 4 is coming soon!

Repeat your assessment monthly to track your progress!

If you have found this useful, a donation would be appreciated!

Good luck on your fitness journey and feel free to contact me with questions or if you want advanced training, one-on-one sessions (virtually or in-person), or help with nutrition planning or injury rehab.

Respectfully,

Marina