The video presents a guided, no‑equipment bodyweight strength assessment set against the backdrop of Yosemite’s valley floor. The instructor outlines a repeatable testing routine consisting of four one‑minute timed exercises—air squats, push‑ups (with knee‑modification option), crunches (or knee‑crunches), and lunge jumps—followed by a maximal‑duration plank held to failure. Detailed form cues are given for each movement, emphasizing full range of motion, hip lock‑out, core bracing, and proper spinal alignment. Timing cues (15‑30‑15 countdown) and brief 10‑second transition rests are provided, along with advice on breathing, hydration, and avoiding water intake during the set. Participants are instructed to record repetitions and plank time, repeat the test monthly (or at the start/end of a month) to track progress across core, glutes, chest, and overall strength. The instructor also uses the Yosemite environment—sunlight, wildlife, scenery—to motivate the participant, concluding with an invitation to visit the park.
Chapters
We have our testing. We're in Yosemite National Park. We're on the valley floor here. It's morning. The sun's up. It is just shining bright. Wildlife everywhere. Birds chirping. And you are going to do some bodyweight testing.
Oh yeah.
So remember, we have 4 exercises. Then you have a plank hold on your own, so make sure you have a watch, you have a phone, whatever you can time yourself with. And this is your measurements, this is your marks. I do these in different locations. I love doing this at least once a month, at the end of the month or the beginning, whenever you choose, just to progress, see where you're at, make sure you're getting stronger, your core, your glutes, everything, your chest. So we have squats, remember, all the way down, all the way up. You lock out your hips at the top. It's 1 minute straight, nonstop. You're counting on your own. I'm just sitting here making you imagine you're here in Yosemite testing. All right, so we have squats, then we have push-ups, all the way down, all the way up. You can go on your knees if you have to, just make a note. Then we have crunches. You're on your booty right here, all the way back, all the way up. If you can't do that, you can crunch like that. Just make a note, feet on the ground is harder. And then we have our lunge jumps. I love this full body. So remember, you're right here down. All right, you're loading up. Your knee doesn't have to hit the ground, but you got to get down maybe like 4 inches, your knee from the ground, explode up. And it's one every time, so it's 1, 2, 3, and so forth. So as many squat jumps as you can. Then you're just holding plank straight. Remember, shoulders right above the elbows, locked out, palms down or fist up, just like that. And that's That's it, you're tested. Right now I have my clock, it's going to be 1 minute nonstop on everything except the plank. So we're going to start off with our squats, down and up. So I'm going to count down, 3, 2, 1, timer starts. 1 minute, you count, I always say 15, 30, 15 left. That's it. 3 notes for me, so don't lose track when you're counting. I'm just giving you the time. Quality over quantity. I know we're measuring the amount, how many you can do, but I want to make sure you have perfect form. That's what it's all about. So if you feel something weird, tight, tweaking, adjust and make sure you're doing the exercise properly. Um, what else do we have? So that's it. Just give max effort, 100% each and every time. 1, 2, 3 countdown. Oh, and after every one, I'm gonna do a 10-second countdown, go right into the next one. If you need a break, I like to say no more than a minute, you can just pause this and then you can wait, catch your breath. Don't drink water because then you you can get your stomach bloated. So just for, you know, energy, flexibility, I would say don't drink water till after you're done this. But breathing is the most important, breathing through each exercise. So we're gonna start off in squats in 3, I know, let's go, 2, make sure you have a nice space, nice and quiet, get your mind right, make sure you have something to write down. So I'll count that again, 3, 2, 1, and squat. Let's go down, straight up.
Let's get it.
Imagine being right here.
15. 30. 15 left.
And time. Nice work. Pause this if you need to. Write down how many squats you had. Next we got push-ups, remember, right here. Come straight down, locking out at the top. If you need to, you can go on your knees and go straight up. Just make sure you make a note of that. We're starting in 10. Imagine once again you're right here doing this testing. 8, 7, 6, 6, 5, 4, 3, 2, and push-ups, go!
15. 30. 15 left.
And time. Nice work. Put your number down. We're getting right into our sit-ups next. Remember, feet down, hands behind the head. Down.
1, 2.
All right. Don't compensate the quantity for the quality, especially on this. See a lot of people start jerking their lower back. You have to belly button to spine, engage your core, squeeze tight right here, and you're not wrenching your neck. You're using your core and glutes to contract, bring your stomach and body up. If you can't do that, then bring your knees up and and then you're just gonna crunch just like that. All right, so we are right here and we're starting in 10, 9, 8, 7, 6, 5, 4, 3, 2, and crunches. Let's go, sit-ups.
15.
30.
15 left.
And time. Nice. Write that down. Then we're getting right into lunge jumps. Remember, here, 1, 2, 3, counting each one, exploding up. You can pause this. We're gonna start in 10, 9, 8, 7, 6, 5— hope you're ready— 4, 3, 2, and go! 1 minute lunge jumps. 15. 30.
15 left.
And time! Nice work! Make sure you write your numbers down for the lunges. Next, on your own, you have a plank hold. So it is as long as you can, whether it's 10 seconds or 10 minutes. It is going to the point of failure. So remember, you're holding tight right here. Shoulders tight, belly button to spine. You can, if you want, close your hands. I like to fist or palms down, booty up. Make sure your back— you're not like this. See, my back is rounded, core is tight. A lot of people don't realize you want to flex your glutes. You're flexing your entire body in the plank. You're not dipping. It's not just shoulders, full body from your toes. Your actual core is from top of your feet all the way up to your neck. So engage your entire core, entire backside, and squeeze. You're setting your timer stopwatch, you're pressing start, and you're holding as long as you can until you can't any longer. Mark it down, measure yourself each and every time. That's how we're going to progress. That's how we're going to get better. Consistency each and every day. Thank you for joining me for your testing in Yosemite National Park. If you haven't been here, you have to come visit. It's so diverse. It is amazing. from the waterfalls, the valley floor, the animals, the birds everywhere, the hiking, the Half Domes, the El Cap, the granite stone. It is just stunning here. So come visit. Thank you for joining me for the Outdoor Body Testing. I will see you next time. Have an amazing day.
