Your fitness program should be individualized to fit your own starting levels based on your fitness test. The goal is not to push yourself so hard that you are not enjoying life. The goal is to become more Aerobic, Stronger, Flexible and improve your Body Composition through the next 12 weeks. It takes time for your body to improve itself... despite how much we wish things would happen overnight.Track your progression with the following printable Fitness Measurements Spreadsheet.