EXERCISE LIBRARY
FutureFitYou Fitness Assessment
This isn’t a workout — it’s your check-in.
The FutureFitYou Fitness Assessment gives you a clear, measurable snapshot of how you’re really doing across three essential pillars: Strength, Stability, and Cardio. You’ll be tested on 14 functional movements that reveal more than just “fitness.” They tell you about longevity, independence, and what your body is actually capable of — right now. Your results are scored and compared against age- and gender-based standards. These aren’t elite-athlete numbers. They’re realistic benchmarks, developed with physical trainers who work with everyday people in their 40s, 50s, 60s, and beyond. Once you’ve completed the assessment, your personal dashboard will show where you’re strong, where you need work, and what to focus on next.
This is your baseline. And your launchpad.
Table of contents
STRENGTH
1|Dead hang
A dead hang is a simple bodyweight exercise that targets muscles in your upper body. Practice dead hangs by gripping an overhead bar, monkey bars, or gymnastic rings. Lift your feet and hold yourself in a hanging position. Read more...
STRENGTH
2|Front
plank hold
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
STRENGTH
3|Farmer walk
25% body weight | 1 minute
The farmer's walk, also called the farmer's carry, is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance. Read more...
STRENGTH
4|Wall sits
Slowly sink into a squat position, keeping your back against the wall, and bend your legs until your hips, knees, and ankles are each at a 90-degree angle. • Hold this position while keeping good form (back flat against the wall, abs tight, weight in the center of the foot)
STRENGTH
5|Push-ups
are a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes

STRENGTH
6|Dumbbell shoulder press
With a dumbbell in each hand, lift from shoulder to overhead, engaging deltoids and triceps. Lower with control for a complete shoulder workout.
STRENGTH
7|Pull-ups
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up.

STABILITY
1|Get off the floor using no arms
STABILITY
2|Balance on one leg
STABILITY
3|Lunge stretch
Perform a lunge stretch, holding
the position. Measure the time
spent in the stretch.
STABILITY
4|Single Leg Toe Touch
Single Leg Toe Touch involves standing on one leg while reaching down to touch the toes of the extended leg with the opposite hand.
CARDIO
1|Jump rope
Complete 5 minutes of continuous jump rope. You may take breaks as needed during the 5-minute period, but measure the total time taken to complete the full 5 minutes of jumping.
CARDIO
2|Cycling on Stationary bike
Set the resistance on the bike to moderately hard. Measure how long you can go before you stop totally.

CARDIO
3|Burpees
Execute a set of burpees
with good form.
The burpee is a simple whole-body aerobic exercise, involving a combination of push-ups and leaping in the air.
