1918 Camden Ave, San Jose, California 95124

Test Your Core

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Test Your Core

Want an easy way to test your core strength and endurance? Let’s do it! 


Proper form is EVERYTHING in this test, so before you start, make sure you know how to get into (and hold!) a perfect plank position.


You can get a form check from an experienced coach who can walk you through it, but a DIY way is to set up a video camera before you do the test so that you can see your form yourself.


Your only goal? Hold your perfect plank as long as possible.


Here are the details:


Get into a forearm plank position so that your upper body weight is supported by your elbows and your legs by your toes.


You can get into this position by lying on the floor on your stomach, and then pushing your body up so that your elbows are on the floor below your shoulders, and your forearms are extending straight out in front of you (hands not touching).


Your hips should be off the floor so that your body forms a straight line from your head to your heels – your face should be looking toward the floor.


As soon as you get into this position, start a timer, and hold your plank as long as you can with good form. Don’t let your hips rise or fall, or your shoulders hunch or sag. Also, be sure to breathe!


Your test is done when your form starts to suffer.


Here are the scores:

  • Less than 15 seconds – Very Poor

  • 15-30 seconds – Poor

  • 30-60 seconds – Below average

  • 1-2 minutes – Average

  • 2-4 minutes – Above Average

  • 4-6 minutes – Very good 

  • Longer than 6 minutes – Excellent/Elite 


How did you do? 


If you’re ready to get serious about strengthening your core (and your entire body), our caring personal fitness trainers are here to help people just like you find the sustainable, most effective route to their goals.  Fill out the "Request More Information Now" box above to receive your free consultation with our San Jose personal fitness trainers OR call us 408-371-1212 to connect.  We're looking forward to talking with you!


Committed to your success,

The Method3 Fitness Team


Method3 Fitness is conveniently located in San Jose.  Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.  


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The Method3 Fitness blog is updated weekly by our San Jose personal fitness trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get active, gain energy and get healthy again!


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