This system of fitness testing is very important to gauge exactly where you're at in terms of how strong, fit, fast and flexible you are.

Test 1: Squat hold (strength). Stand with your back flat against a wall, legs at 90 degrees, and see how long you can last. This is a good measure of leg strength, requiring no equipment.

Test 2: Prone hold (strength). This position, also known as the plank, bridge or hover, tests a person's core strength (abdominals, back and obliques). When performing it, the hips should be in alignment with the back.

Test 3: Maximum push-ups (strength). See how many push-ups you can do, chest to ground, for as many repetitions as possible.

Test 4: 2.4-kilometre run (fitness). Map out a 2.4km course and see how long it takes you. This is a great measure of aerobic fitness.

Test 5: 40-metre sprint (speed). Go to your local athletics track, run this distance three times, and select your best time.

Test 6: Sit and reach (flexibility). Using a standard sit and reach box, this tests the level of your hamstring flexibility. Repeating it over time will show any improvement in your ability to touch your toes.

These tests can all be performed with minimal fuss and gear. They allow you to map progression and help show you that you are heading in the right direction. Happy training!

Lukas Chodat is the director of Chodat Fitness.