How: Take your pulse after sitting quietly for 5+ minutes (preferable first thing in the morning).

How: Set a timer for 1 minute and count how many push-ups you can complete at max effort (standard, knees or incline - just be consistent with retest).

How: Back flat against the wall, thighs parallel to the floor, knees stacked over ankles.

How: Forearms, high plank or knees with neutral spine (just be consistent).

How: Time how long it takes to walk, jog or run 3km. This can be on a track, treadmill or outdoor trail but your retest will need to follow the exact same route and format.