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Hey I am 28 weight 11 stone 11 pound and I have a fitness test for university on the 23rd of June. In the fitness test I have to be able to lift and hold two 16 kg weights for one minute. Lift 10 kg and while walking up a set speeding up for 2 minutes then do 2 cycles of cpr.then lift 16 kg weights and do the step for another 2 minutes. I have two weights at home to add up to 20 kg. I can't afford to join the gym. Can anybody help me with a plan to reach my goal ? Thanks Jay

Time to Take on Two-Face!!! For those of you just tuning in I'm AverageJoe and I'm on a grand journey to go from Fatman to Batman. Last challenge I battled my way out of the pit (barely ). I ended the last challenge at 204lbs and 21% body fat, the lowest I've been in a LOOOONNNNGGG time! But that sub 200lbs/20% mark is still being elusive. I also used the FBI Fitness test to evaluate my progress, which gives you a grade based on performance in various exercises. I want to take a similar approach and take on some of Gotham's greatest Villains. First up TWO FACE!! TWO-FACE - GOAL #1 Break the 2 barrier! Get below (and stay below) 200lbs and 20% body fat!! I'm sooo close I can taste it. I'm sure I've gained back a little since the end of the last challenge (battling a cold = no exercise and poor food choices) but I CAN and WILL reach this goal. This is a straight Pass/Fail scenario: Pass = Cha +3 Wis + 2 TWO-FACE - GOAL #2: Gain 2 points each for my pushups, pull ups and situps (per FBI test) This means... 45 situps in 1 minute (currently 41, so should be doable) 44 consecutive pushups (currently at 35) 14 consecutive Pull ups (currently at 11) All three exercises achieved = Str +3, Dex +2 TWO-FACE - GOAL #3: Spend 2 date nights/week. One with my wife and one with my daughter. The end of last challenge I really pushed myself and didn't spend as much family time as I would have liked. 6 weeks = Wis +3, Con +2 First step for this challenge will be to get healthy and beat this cold. Then the training begins!!!

For those of you just tuning in I’m AverageJoe. This is my 5th NF challenge (first as a Ranger!) and I am on a grand adventure to go from Fatman to Batman! I nearly defeated the Fatman last challenge but he has been refueled and his bad habits strengthened by the holidays (Damn Cookies!!!). So like Bruce Wayne in Dark Knight Rises I have been dispatched to the bottom of a pit of dispair created by holiday cookies, wine and snowstorms! But like Bruce I can see the light and I have hope! In the true spirit of a Pit-based challenge I will be minimizing the necessary exercise equipment and forgoing runs (sorry to disappoint I’m not that hardcore yet, it’s too freakin’ cold outside for a run). My workouts will consist of bodyweight exercises (primarily pushups, pull ups, and squats) and cardio in the form of jump rope and boxing. Also if I’m going to make the leap to freedom and become Bat I need to push myself as hard as possible. So I’ve designed my challenge to (hopefully) do just that. I will be starting with a moderate workout schedule and minimal diet goals. Each week I will be increasing the workout frequency (and hopefully intensity) as well as increasing dietary restrictions. How will I measure success? Glad you asked. I plan on using the FBI fitness test to evaluate my fitness before (will post beginning stats soon) and after the challenge. I will also be tracking weight, body measurements and BF% on a regular basis throughout the challenge. In summary: Goal #1(Str +3, Dex +2): Get Strong!! Follow my incremental workout schedule culminating with 6 days of double (AM/PM) WOs for week 6. [# of successful weeks: 6 = A, 5 = B, 4 = C, etc.] Goal #2 (Con +2, Cha +3): Get Lean and Mean!! Follow my incremental diet plan [# of successful weeks: 6 = A, 5 = B, 4 = C, etc.] Goal #3(Str +2, Dex +2, Wis +1): Escape the Pit! Based on results of fitness test. [score improvement +15 = A, +10 = B,+5 = C, <+5 = D,+0 = F] I'm excited and nervous about kicking off 2014 with such lofty goals (at least for me) and starting a new guild. Here's to rising from the ashes a better man!

I want to spend this week testing and recording my fitness level. I think that before entering the upcoming 6 fitness challenge for the first time it is important for me to know exactly where I stand strength and endurance-wise, so that I will have a concrete starting point to build upon. I do almost exclusively bodyweight training, and currently don't really run at all, but I think I would like to start a moderate jogging regiment. I have been working out since June, but haven't done much with recording my workouts and what I eat. What would be the best way to test and gauge my overall fitness levels in strength and endurance?