Free Home Fitness Test by Lindsey Bomgren

Free Home Fitness Test by Lindsey Bomgren

With the Free Home Test by Lindsey Bomgren, you'll have a comprehensive tool to gauge your strength, endurance, flexibility, and mobility right from the comfort of your home. Created by certified personal trainer Lindsey Bomgren, this test includes a series of circuits designed to assess different aspects of your fitness. From ankle mobility to goblet squats and even burpees, each exercise comes with detailed instructions and modifications to suit all fitness levels. Plus, there's a specialized test for those 12 weeks postpartum. Available as a free PDF download, you can easily track your progress and retest every 4-8 weeks to see how far you've come. For even more guidance, check out Lindsey's YouTube channel for exclusive content, workout challenges, and live workouts. Have you ever wondered how fit you really are? Well, wonder no more! Welcome to an in-depth look at the “Free Home Fitness Test” created by Lindsey Bomgren, CPT. This comprehensive, easy-to-follow guide will help you assess your overall fitness levels right from the comfort of your home. Whether you're eyeing muscular strength, cardiovascular endurance, or mobility, Lindsey has you covered. Let's dive into this friendly and conversational breakdown of her free fitness test, which you can conveniently download as a PDF.

Free Home Fitness Test: An Overview

What Is the Free Home Fitness Test?

Lindsey Bomgren, a certified personal trainer, designed this test to help people evaluate their fitness levels across various metrics—strength, endurance, flexibility, and mobility. The test is available for free as a downloadable PDF, making it easy to access and use.

Why Take a Fitness Test?

Knowing where you stand fitness-wise is crucial for crafting a personalized workout plan that meets your goals. This test is an excellent way to determine your starting point and to track your progress over time. It's recommended to retake the test every 4-8 weeks, especially if you're following a structured workout routine.

Fitness Test Purpose

What Does the Test Measure?

The primary aim of the test is to measure multiple aspects of fitness:

  • Muscular Strength
  • Cardiovascular Endurance
  • Flexibility
  • Mobility

When Should You Retake the Test?

The recommendation is to complete strength programs twice before retesting. This interval ensures that you're able to notice tangible improvements in your fitness levels.

Postpartum Fitness

Special Considerations for New Moms

If you're 12 weeks postpartum or more, there's a separate postpartum fitness test tailored specifically for you. This test accounts for the unique needs and challenges that come with the postpartum period.

Test Structure

The test is divided into three circuits, each focusing on different fitness components. Let's go through them one by one:

Circuit One – Flexibility and Mobility

This circuit is designed to gauge your flexibility and mobility.

Ankle Mobility

  • How to: Stand facing a wall with one foot forward, knee bent.
  • Objective: Try to touch the wall with your knee without lifting the heel off the ground.

Shoulder Angels

  • How to: Stand with your back against the wall, arms raised like making a snow angel.
  • Objective: Keep your arms and back in contact with the wall the entire time.

90/90 Hip Rotations

  • How to: Sit on the ground with one leg in front in a 90-degree angle and the other behind you also in a 90-degree angle.
  • Objective: Rotate your hips to switch sides without using your hands for assistance.

Couch Stretch

  • How to: With one foot on the ground and one knee on the couch, lean back.
  • Objective: Stretch the front of your hip and thigh.

Circuit Two – Strength and Endurance

This circuit tests your muscular strength and endurance.

Push-Ups (Max Reps in 1 Minute)

  • How to: Start in a plank position, lower yourself until your chest almost touches the ground, then push back up.
  • Modifications: Do knee push-ups if necessary.

Goblet Squats (Max Reps in 1 Minute)

  • How to: Hold a (dumbbell or kettlebell) close to your chest, squat down until thighs are parallel to the ground, and then rise back up.
  • Objective: Complete as many repetitions as possible in one minute.

Forearm Plank (Hold Until Failure)

  • How to: Maintain a plank position on your forearms and toes, keeping your body in a straight line.
  • Objective: Hold as long as possible with proper form.

Optional Pull-Ups (Max Reps)

  • How to: Grip a pull-up bar with palms facing away and lift your chin above the bar.
  • Modifications: Use a resistance band for assistance if needed.

Circuit Three – Aerobic Fitness

This circuit tests your cardiovascular endurance.

Burpees (Max Reps in 1 Minute)

  • How to: From a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and then jump up.
  • Objective: Complete as many repetitions as possible in one minute.

Optional 1-Mile Run Test

  • How to: Run one mile as fast as you can, ideally on a flat surface.
  • Objective: Record your time and strive to improve it in future tests.

Free Home Fitness Test By Lindsey Bomgren

Additional Resources

YouTube Guided Fitness Test Video

To make it even easier, Lindsey Bomgren has created a guided video available on YouTube. This video offers step-by-step instructions and tips for completing the test.

Exclusive Content for YouTube Members

By becoming a member of Lindsey's YouTube channel, you gain access to exclusive content including workout challenges and live workouts. It's a great way to stay motivated and vary your routine.

Specific Exercise Instructions



  1. Start in a high plank position with hands shoulder-width apart.
  2. Lower your body until your chest almost touches the ground.
  3. Push through your palms to return to the starting position.


  • Perform on your knees if needed.
  • Elevate your hands on a bench or step for an easier variation.

Goblet Squats


  1. Hold a close to your chest.
  2. Squat down by bending your knees and pushing your hips back.
  3. Rise back up to the starting position.


  • Use a lighter or no weight at all if you're a beginner.
  • Use a chair to guide your squat depth.

Forearm Plank


  1. Position yourself on your forearms and toes.
  2. Keep your body in a straight line from head to heels.
  3. Hold this position as long as you can.


  • Drop to your knees if holding a full plank is too challenging.



  1. Stand with your feet hip-width apart.
  2. Drop into a squat and place your hands on the floor.
  3. Kick your feet back to a plank position.
  4. Perform a push-up.
  5. Jump your feet back to your hands.
  6. Stand up and jump into the air.


  • Skip the push-up if you're a beginner.
  • Step back into the plank position instead of jumping if needed.

Free Home Fitness Test By Lindsey Bomgren

Frequently Asked Questions (FAQs)

What Is a Fitness Test?

A fitness test is a series of exercises designed to evaluate different aspects of your fitness, including muscular strength, cardiovascular endurance, flexibility, and mobility.

Common Types of Fitness Tests:

  • Strength Tests: Measure muscular strength using exercises like push-ups and squats.
  • Endurance Tests: Evaluate cardiovascular endurance with activities like running or burpees.
  • Flexibility Tests: Assess how limber you are through stretches and mobility exercises.

How Often Should You Retest?

It's recommended to retake your fitness test every 4-8 weeks. This interval allows sufficient time for noticeable improvements when following a structured workout routine.

Additional Links

Here's a list of additional resources to help you further in your fitness journey:

Free Home Fitness Test By Lindsey Bomgren

Affiliate Disclosure

Just a heads up, some links within the article are affiliate links. This means that if you make a purchase through these links, Lindsey Bomgren earns a commission at no extra cost to you. This supports her in creating more free content for you.

About the Author

Lindsey Bomgren is a certified trainer with a passion for fitness and helping others achieve their health goals. She brings a wealth of knowledge and enthusiasm to her programs, ensuring they are accessible, challenging, and effective.

And there you have it! A comprehensive guide to Lindsey Bomgren's Free Home Fitness Test. Download your free PDF, set some time aside, and give it a shot. Your fitness journey starts now!

Check Out The Free Home Fitness Test By Lindsey Bomgren Here.

Free Home Fitness Test By Lindsey Bomgren

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