Fit Ranx Test Level 1 Summary (According to K-C Health Services)

TRX 45 Degree Row

Do 20 to 30 Reps for Men
Do 10 to 20 Reps for Women

Plank Tricep Extensions – FitRanX

Do 10 to 20 Reps for Men
Do 5 to 15 Reps for Women

Overhead Towel Squat in 2 minutes- FitRanX

Do 30 to 50 Reps for Men
Do 30 to 60 Reps for Women

Push-Up – FitRanX

Do 15 to 25 Reps for Men
Do 10 to 20 Reps for Women

Static Bridge – FitRanX

Do 1 to 2 minutes for both Men and Women

Plank – FitRanX

Do 45 seconds to 90 seconds for both Men and Women

Kettlebell Swings

Do 40 to 60 Reps for Men
Do 40 to 60 Reps for Women

TRI Set
You have 3 Exercises you have to do back-to-back, you have to do them for 3 Rounds:

Round 1: Mountain Climbers, Jump Rope, Seal Jacks
1 Minute Break
Round 2: Mountain Climbers, Jump Rope, Seal Jacks
1 Minute Break
Round 3: Mountain Climbers, Jump Rope, Seal Jacks

30 Seconds for each exercise

You have only 5 seconds to go to each station

Mountain Climbers – FitRanX

Go for 30 Seconds

Jump Rope (imaginary) – FitRanX

Go for 30 Seconds

Seal Jacks – FitRanX

Go for 30 Seconds

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