To perform a non-weighted squat with proper form: Stand with your feet hip-width apart. Push your hips back and bend your knees until the tops of your thighs are parallel to the floor. Extend your arms in front of you, keep your back flat, and your chest high. Remember to keep your weight on your heels, returning to standing position.

Repeat for one minute. How many squats did you complete?

Get into push-up position, with your weight on your forearms instead of your hands. Position yourself so your elbows are directly beneath your shoulders. Squeeze the muscles in your core and glutes, holding your body in a straight line – keep that booty from sticking up – and hold for as long as possible.

Push ups can be a beast for some of us! To complete a push up with proper form, get on all fours with feet together, then place your hands in line with, but slightly wider than your shoulders. Flex your core and keep your body in a straight line. Lower your chest until it’s a few inches from the floor. Push yourself back up – keeping your body in a straight line. For this test, complete this movement without modifying with your knees on the floor.

To perform a burpee, stand with your feet hip-width apart. Push your hips back, bend your knees and place your hands on the floor in front of you. Jump your feet back into push up position, then back into squat position. Explode up, reaching your hands overhead. Repeat as many times as possible in one minute. If you’re curious, the world record is 47 burpees in one minute!