Baseline Test By Workout Anywhere

Workout Anywhere Baseline-Test

Workout Anywhere’s Baseline Test is the ultimate efficient and effective measure for determining one’s fitness level and progress. Read on to get started on this anywhere fitness test!

Take on Workout Anywhere’s baseline test to designate a starting point and fitness level.  Then, after every four weeks, repeat to track progress.

We encourage everyone to post their scores either below or in the discussion section.  Posting now is a great way to journal an initial evaluation and for future comments regarding improvement (if you go to “community activity” you can favorite this to save your fitness scores in your profile area.)

Remember to always complete the warm-up before starting the workout of the week or Baseline Test.

Baseline Test

Workout Anywhere’s baseline test will only take three minutes to complete.  Beginners, intermediate and advanced level members should all complete this test.  However, there are variations that should be followed if you are not ready for the advanced movement.

All you need is a watch or a timer to complete this three minute workout.  Time yourself for a minute on these three exercises.  Record your variation of the movement and the number of repetitions.  The plank will be the only exercise that you are not counting repetitions on.  Simply time your plank and record if you were able to hold for the entire minute with proper form, or if you can hold it longer, keep going.  🙂

Before performing the Baseline Test, please review our proper exercise form video (it’s short):


Baseline Test

All exercises must be completed with great form for reps to count.

  • 1.  Push-ups or Knee Push Ups (if you know you’re a beginner) (One Minute)
  • 2. Squats or Chair Squats (if you know you’re a beginner) (One Minute)
  • 3. Plank (or planks from your knees if you’re a beginner) (Hold as long as possible!)
  • 4. For Advanced Only: Mile run for time

Post your scores below and then try the baseline next month to track your progress. Please comment in your group too.

About The Author

Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.


  • DJ Waldow

    August 5, 2013

    PUSHUPS: DJ Waldow – 41; Kristina – 20
    SQUATS: DJ Waldow – 30; Kristina – 30 (was not that hard! focused on form!)
    PLANK: DJ Waldow – 90 sec; Kristina – 60 sec

  • Coach Jessica

    August 9, 2013

    Great start guys! Looking forward to hearing more on your progress!

  • Annette Helling

    August 21, 2013

    OK got it started! 8/21/13
    Push-ups – 26
    Squats – 35
    Plank – 90 sec.
    Did the warm-up first twice through, will try to work up to doing it three times through.
    I’m excited!

  • Coach Jessica

    August 21, 2013

    Awesome initial bench mark and thank you for doing the warm up. We know you’ll crush this test when it comes back around.

  • Rachel Taasaas

    January 1, 2016

    Here are my results for the baseline test….

    Push ups on knees- 17
    Squats- 22
    Plank- 1 minute 10 seconds!! (Last time I checked I could only do it for 47 seconds!!)
    1 mile run (on treadmill) 12 minutes 54 seconds

  • Coach Justin

    January 2, 2016

    Great job Rachel! Perfect start to the new year!

  • Jacque Rundle

    January 11, 2016

    Here’s my baseline…

    Knee Pushups: 22
    Squats: 39
    Toe Plank: 1min 2secs

  • Coach Justin

    January 11, 2016

    Great job @jacquerun! Glad you’re in the program and off to a great start!

  • Tom Schoesler

    January 19, 2016

    Plank- 1:54

  • Coach Justin

    January 19, 2016

    That a way @tschoesler! Great scores!

  • Jboogy

    January 21, 2016

    Jan 11 baseline test
    -knee push up 19
    -regular squats 26
    -regular plank 55 seconds

  • Coach Justin

    January 21, 2016

    Great job @jadasimonsmac-com ! Nice Baseline Test scores!

  • Nadine Brown

    April 20, 2016

    Push ups 0
    Chair squats 10
    Planks 0 seconds
    No mile run

  • Ashley Downer

    May 9, 2016

    18 push-ups
    38 squats
    1 min 41 second plank

  • Coach Justin

    May 10, 2016

    Nice work @adowner23 and great start!

Leave A Response

* Denotes Required Field