can you be more concrete? in fact please be as concrete as possible

To assess each aspect of fitness without spending any money, there are several practical methods you can use, as discussed by Andy Galpin on the Huberman Lab. Here’s a concrete guide:

1. Movement Assessment:

   • Record yourself performing exercises like push-ups, squats, and pull-ups.
   • Capture frontal and side views, performing 3-10 slow repetitions per angle.
   • Check for symmetry (left-right balance), range of motion, stability, and control at each joint, such as shoulders or knees 1.

2. Strength:

   • Test strength using bodyweight exercises like push-ups or pull-ups.
   • Assess how many repetitions you can perform to gauge your strength level.

3. Speed:

   • Perform a timed test over a set distance, such as a sprint, using a stopwatch.

4. Power:

   • Use vertical jumps or broad jumps. Measure your jump height or distance using visual markers.

5. Flexibility:

   • Check your range of motion in major joints using basic stretches. Note any limitations or discomfort.

6. Muscular Endurance:

   • Count how many repetitions you can perform of an exercise like sit-ups within a minute.

7. Cardiovascular Endurance:

   • Perform a run or a cycling session of a set duration (e.g., 12 minutes) and measure the distance you cover to estimate endurance.

8. Balance and Coordination:

   • Test balance by standing on one leg with your eyes closed for as long as possible, and note any shifts or falls.

9. Vo2 Max (Aerobic Capacity):

   • While expensive equipment is usually needed, you can estimate your fitness level through consistent running or cycling tests like the "beep test" 2.

These assessments allow you to determine strengths and areas for improvement. Such evaluations can be done at the start of a program or annually to gauge progress and guide training priorities 3.