Elite Home Fitness Tests (See How Fit You Really Are)

Wrestling Sprawls at Home

If you want to know your true conditioning level without a gym, these three at-home fitness tests will show you exactly where you stand. No machines, no coach, no equipment besides your body and a small space. These tests measure strength, cardio, endurance, and explosiveness — the things that actually matter.


🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.


🔥 Test 1: The Sprawl Test (1 Minute)

Set a timer for 60 seconds and perform as many sprawls as possible.

Elite: 25+

Advanced: 18–24

Average: 10–17

Beginners: Under 10


Sprawls work your chest, shoulders, core, legs, and lungs all at once. The goal is to move FAST and stay tight.


🔥 Test 2: Dumbbell Curl Test (30 lb Dumbbells)

Perform as many reps as possible with strict form.

Elite: 20+ reps

Advanced: 12–19

Average: 8–11

Beginners: Under 8


If you don’t have dumbbells, substitute with slow controlled push-ups for 1 minute.


🔥 Test 3: Floor Dumbbell Press Max Reps (30 lb Dumbbells)

Perform max reps in one set.

Elite: 40+

Advanced: 25–39

Average: 15–24

Beginners: Under 15


This test measures upper-body pushing strength and endurance without needing a bench.


🔥 Bonus: 1-Minute Punch Output Test (Bag or Air)

Throw nonstop straight punches for 60 seconds.

Elite: 130+ punches

Advanced: 100–129

Average: 70–99

Beginners: Under 70


Punch output is one of the best conditioning indicators.


➡️ Use These Tests Every 2 Weeks

Track your numbers. Try to beat your last score. You’ll see real progress fast.


➡️ RELATED POSTS

• Home Cardio Routine  

• Elite Punching Bag Drill  

• 10-Minute Burnout Workout


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