Kick-Off 2022 With 7 Gymondo Fitness Benchmarks to Reach Your Goals

Struggling to stick to a workout routine? 

Starting your fitness journey is easy. You’re waking up early, determined to up your fitness game to get in the best shape of your life. Maybe you’ve even purchased new fitness gear, downloaded a kick-ass playlist and promised yourself to start eating healthier. 

But then what happens? Slowly, your fervor for fitness starts to fizzle. Those 3 weeks of solid training turn into one week of one workout session followed by a week of unmet fitness intentions. You’re not alone. 

Related: Setting Fitness Intentions to Reach Your Goals

How can you stay motivated when it’s so easy for your mojo to melt? 

By finding accountability!

That’s why workout benchmarks are a crucial part of your training program. 

Benchmarks keep you moving forward when you can’t find the mojo to push yourself! 

Gymondo benchmarks were designed to test your strength and endurance and push you past your limits. Sound a bit too intense? Don’t worry! Take on each workout benchmark at your pace, focus on your form and gradually make progress. Whether you’re an absolute beginner, intermediate or fitness fanatic, we’ve got a benchmark challenge to fit your level and abilities. Let’s dig in! 

5 Reasons Why Fitness Benchmarks Are Crucial for Your Health 

So, why and how can fitness benchmarks help you reach your goals? 

Related: Why Fitness Challenges Should Be Your #1 Priority

Purpose

If you have a purpose, you have a much better chance of sticking with something long enough to see results. 

Progress

Tracking your exercise progress is vital because it lets you see how you’re progressing over time in order to reach your fitness goals. 

Structure

With benchmarks, you’re given structure and a time frame, which helps you accomplish your goal in a specific amount of time.  

More Manageable 

Instead of thinking about the lifelong journey ahead, benchmarks allow you to micro-manage your fitness goals into daily or weekly intentions. 

Related: Why You Should Set Workout Intentions Instead of New Year’s Resolutions

Break Through Training Plateaus

If you’ve been working out and haven’t gotten the results you want, it’s time for a change! Benchmarks help break down plateaus by adding extra movement to what you’re currently doing. This is just what you need to drive bigger and better results. 

The Gymondo Benchmarks

Most Gymondo workouts include 60-second benchmarks—squats, push-ups, crunches, power knees, burpees, lunges or mountain climbers—at the start of each workout. At the end of the 60-second timeframe, you can track your results, which is helpful in determining how much you progress throughout the program. 

Maybe you started out by doing 45 squats in 60 seconds when you began a 6-week Gymondo fitness program, but by the end, you completed 57 reps. Wow! That’s huge. 

Related: How to Find Your Fitness Level in 3 Simple Steps

Tracking your progress within the Gymondo app helps you reach your goals and keeps you motivated throughout your fitness journey. 

The following is a list of all Gymondo fitness benchmarks and how to perform each one. The most important thing is to complete each benchmark with proper form and technique. 

As you perfect your form, it will become easier to bump up the intensity, move faster through each movement and complete quality reps. Just remember: quality over quantity. Perfect your technique before picking up the pace to remain injury-free. 

Squats

Perform as many reps as you can in 60 seconds. Be sure to record the total number of squats in the Gymondo app to track your progress. 

1. Start in an upright position with your feet shoulder-width apart and your toes pointed straight ahead.
2. When squatting, move your hips back and down and push your knees out, keeping them behind your toes. 
3. Your heels should stay flat on the floor throughout the movement while keeping a flat back.  
4. Once you lower to a parallel position (knees and hips at 90 degrees), keep your chest up and drive the weight through your heels as you extend to the start position. 
5. Repeat until time expires. 

Tip: Remember to squeeze your glutes at the top of the movement to activate your booty. 

Push-Ups

Perform as many push-ups as you can in 60 seconds. Don’t forget to record your results in the Gymondo app. If you struggle with standard push-ups, do them from your knees. Your Gymondo trainer will always demonstrate both versions to you.  

1. Get down on all fours and stack your shoulders, elbows and wrists. 
2. Straighten your arms and legs and lift your entire body off the floor, assuming a plank position. 
3. Lower your body until your chest nearly touches the floor, making sure to keep your elbows tight to your body. During the movement, don’t allow your hips or lower back to sag or peak.
4. Pause at the bottom, then push yourself back up. 
5. Repeat until time expires. 

Crunches

Sometimes, your Gymondo trainer will ask you to perform crunches and other times, h/she will ask you to perform butterfly sit-ups. Here’s a detailed explanation on how to perform butterfly sit-ups.

1. Lie face-up on the floor with your arms extended above your head, your knees bent, and the soles of your feet facing one another.
2. In one fluid movement, raise your torso to a sitting position as your reach forward with both hands to touch your ankles.
3. Slowly lower your torso back to the starting position. 
4. Repeat until time expires. 

Power Knees 

This benchmark calls for 30 seconds of power knees on your right leg followed by 30 seconds on your left leg. Record the total number of reps for both legs in the Gymondo app. For example, if you complete 35 reps on your right leg and 40 reps on your left, you’ll record 75 reps. 

1. Start in a wide stance, with your knees slightly bent. For a right power knee, transfer your weight over to your left leg, bending the knee so that your butt is slightly lowered into a squat. 
2. Straighten your right leg out to the side, and lift both arms up above your head. Tightening your core muscles, bring your right knee up to your chest as though you were kneeing an opponent. At the same time, bring your hands down to meet your knee. 
3. Return your hands up above your head, and right foot back to the ground–don’t transfer weight into your right leg. Instead, repeat the knee-up motion at a rapid pace.
4. Repeat on your left leg once 30 seconds expires and your trainer tells you to switch. 
5. Keep going until time expires. 

Burpees

This is the most advanced Gymondo benchmark and targets your entire body. Burpees consist of multiple movements (hip-hinge, plank, push-up, squat and jump) and can take some time to master properly. Don’t get discouraged if you struggle with certain parts of the movement. Go at your own pace until you master the technique. 

1. Start in a standing position. Keeping your chest up, quickly drop into a squat and place both hands on the ground. As you touch the ground, your hands should be shoulder-width apart and slightly in front of your knees.
2. Pop your feet back into a push-up position and either drop your chest to the floor (full burpee) or omit the full push-up (half burpee, as shown).
3. Bring your chest off the floor (full burpee) or from the push-up position with locked elbows (half burpee, as shown), thrust your feet forward. Then, jump as high as you can. Land with soft feet and immediately lower down into another squat to repeat.
4. Keep repeating until time expires. 

Lunges

Ready to take the lunge? Master the move by following the steps below. Perform 30 seconds of single-leg lunges on your right leg before switching to your left leg. As always, don’t forget to track your progress.  

1. Stand tall with your feet hip-width apart. Engage your core.
2. Take a big step forward with your right leg while shifting your weight forward through your right heel. Your left mid-foot remains on the floor behind you. 
3. Lower your body down until your right thigh is parallel to the floor and your right shin is vertical. Your left leg should also be parallel to the floor while your left mid-foot remains in contact with the ground. 
4. Press into your right heel and drive back up to the start position. Keep repeating for 30 seconds. Once the Gymondo trainer gives you the cue, switch legs and repeat on the other side. 
5. Keep repeating until time expires. 

Mountain Climbers

Mountain climbers hit your entire body while keeping your heart rate in the fat-burning zone, making them one of the most effective bodyweight exercises around. For this benchmark, one rep is counted when both knees drive up to your chest. 

1. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
2. Your hands should be directly under your shoulders, back flat, abs engaged and head in alignment.
3. Pull your right knee into your chest as far as you can. Then, switch legs—pulling the left knee into your chest and bringing the right leg out.
4. Keep your hips down and run your knees in and out as fast as you can. Alternate inhaling and exhaling with each leg change until time expires. 

The Bottom Line

Gymondo benchmarks help keep you motivated, overcome plateaus and provide structure to your workouts. Not only that, they’re a great way to gauge your overall strength and endurance. Just remember to take each workout benchmark challenge at your own pace. Over time, you’ll start to notice a change. This will keep you motivated to get the results you crave. We’ll be with you every step of the way! 

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Start challenging yourself with Gymondo. Make 2021 your year to crush your health and fitness goals. See you on the mat.