The test involves doing the maximum possible number of reps you can in 30 seconds. The exercise itself is a flexion of the bust, bringing your outstretched arms upwards to meet your knees. Get hold of a stopwatch or watch and a gym mat if you have one.
> Lie on your back with your feet on the ground. Hold your arms up and make sure you can see your watch/timer. Get ready and...
> Start the clock. Lift your bust upwards, breathing out, and bring your arms up to meet your knees, if posible.
> Lower until your shoulder blades touch the floor, breathing in, and then raise and reach for your knees again.
> Do as many as you can in 30 seconds.