If You Can't Do This, You're Not Fit (Even If You Look It)

[00:00] This is Mariana. She's almost 60 years

[00:02] old, pulling herself up with just three

[00:05] fingers. And this is my aunt Melinda,

[00:07] who just turned 61, yet has never

[00:10] touched a weight. Today, I'm putting

[00:12] lifters and non-liffters, young and old,

[00:15] through seven sciencebacked fitness

[00:17] tests that you can try yourself,

[00:18] measuring strength, power, mobility, and

[00:20] conditioning. Every test is worth

[00:22] points, and we'll reveal the final

[00:23] scores at the end to find out how age

[00:25] and lifestyle actually impacts what your

[00:28] body can do. Because even if you look

[00:30] fit or you're strong in the gym, if you

[00:33] fail these tests, it'll reveal

[00:34] weaknesses that seriously affect how

[00:37] well your body holds up as you age.

[00:39] Starting with power. You've probably

[00:41] seen this before. Bodybuilders look big

[00:43] and strong. But the second they try to

[00:45] sprint or jump, something looks off. I

[00:47] noticed this myself after years of

[00:49] soccer and sprinting growing up. I

[00:51] switched to bodybuilding style training

[00:53] and I lost my explosiveness. And the

[00:55] reason for this is muscle power. is what

[00:57] helps you move explosively, react

[01:00] quickly, and stay athletic. And if you

[01:02] don't train it, it's the first thing

[01:03] your body starts to lose, often as early

[01:06] as your 30s. And research has shown that

[01:08] it actually matters more than strength

[01:09] or size when it comes to how well your

[01:11] body and even your brain holds up as you

[01:14] age. So, how do you know if your power

[01:16] is actually holding up? So, the test

[01:18] we're doing is a bra jump, and that's

[01:20] going to measure your explosive power.

[01:22] If you can jump your own height, you

[01:24] pass the baseline test. And for those 55

[01:26] and older, you pass if you can jump at

[01:28] least half your height. Whereas for the

[01:29] advanced test, you'll need to clear 2 m

[01:32] as a woman or 2.5 m as a man. And if you

[01:35] can't even jump half your height, that

[01:37] is a clear warning sign that your power

[01:39] needs some work. We're taking the best

[01:40] of three attempts. Starting off with

[01:42] Robin.

[01:45] Even though he failed his first

[01:46] attempts, his next attempts were way

[01:48] better than I expected. Let's go, Robin.

[01:52] Wow,

[01:54] >> that was very good.

[01:58] >> Raven pushed past his second attempt,

[02:00] landing right at his own height to pass

[02:02] the baseline mark, which is impressive,

[02:03] especially considering he sits most of

[02:05] the day and doesn't exercise at all. But

[02:08] let's also not forget Robin at 29 is

[02:10] just reaching the age where he'll begin

[02:12] losing a lot of his natural muscle

[02:14] power. Yash is also 29, but he has been

[02:17] lifting weights for several years and

[02:19] actually plays volleyball

[02:20] recreationally.

[02:23] >> Wow.

[02:24] >> Yash easily passed the baseline test by

[02:27] clearing his own height. He didn't quite

[02:29] reach the advanced tier, but it was

[02:30] still a great jump.

[02:34] >> Fix it.

[02:35] >> Yeah, these are clean. These are clean.

[02:37] >> Both Yash and Robin earn one point for

[02:39] passing the baseline. And you can follow

[02:41] along, too. One point for baseline, two

[02:43] for advance. and I'll show you how you

[02:44] rank at the end. Next up is my aunt

[02:46] Melinda. She's 61 and has a very similar

[02:49] lifestyle to Robin. Because she's over

[02:52] 55, she only has to jump half her height

[02:54] to pass the baseline.

[02:56] >> She barely made the cut, but she kept

[02:58] her spirits high and had a lot of fun

[03:00] with it.

[03:02] >> Nice. Hey.

[03:08] >> But Mariana is a complete opposite.

[03:10] always moving and lifting weights four

[03:12] to five times a week. She jumped nearly

[03:14] as far as the guys on her first two

[03:16] tries, but couldn't stick the landing.

[03:18] She finally found her footing on the

[03:19] last attempt. The jump had slightly less

[03:22] power, but she still walked away with an

[03:24] outstanding score for her age group.

[03:26] Now, compared to the younger guys, the

[03:27] main difference in Melinda and Mariana's

[03:29] muscle power has to do with their type 2

[03:32] muscle fibers. These are the fast twitch

[03:34] fibers responsible for explosive

[03:36] movements. And when researchers examined

[03:38] muscle samples from people in their 20s

[03:40] all the way to their 80s, they found a

[03:42] huge drop in these type 2 muscle fibers.

[03:45] So for Mariana and Melinda, compared to

[03:47] the younger guys, they're already

[03:49] starting with fewer of these power

[03:51] producing fibers, which explains why my

[03:53] aunts just barely jumped half her

[03:55] height. Now, here's a detailed breakdown

[03:57] of how your jump ranks compared to young

[03:59] healthy adults. So to actually train it,

[04:01] all you really need to do is move weight

[04:03] quickly. Whether that's your own body

[04:05] weight through jumping and sprinting or

[04:07] in the gym with one of my personal

[04:09] favorite exercises, the kettle bell

[04:10] swing. Now, unlike a deadlift where

[04:12] you're controlling the weight slowly,

[04:13] these train your hips to produce force

[04:15] quickly. Make sure to use a lighter

[04:17] weight and add a few sets as a warm-up

[04:19] or finisher on your leg days. But for

[04:21] someone like Robin or my Melinda, you

[04:23] don't start here. First, you got to

[04:25] build a foundation, learning how to

[04:26] squat properly with something like a

[04:28] goblet squat. So, everyone earns one

[04:30] point for clearing the baseline, but

[04:32] nobody was able to hit the advance mark.

[04:34] By the end of the video, we'll total up

[04:36] all seven tests to see how well they're

[04:38] actually aging. So, while the broad jump

[04:40] measured your explosive power, lower

[04:42] body strength and stability is just as

[04:45] important. And to test that, we are

[04:47] going to use the reverse lunge. The

[04:50] general benchmark is going to be 25% of

[04:53] your body weight in each hand with

[04:55] dumbbells. And you're going to aim for

[04:56] eight reps each leg.

[05:01] Melinda is out in less than a rep.

[05:03] However, Robin does last a tiny bit

[05:05] longer by using some questionable form.

[05:09] Unfortunately, that doesn't take him

[05:10] far, and he fails after four reps,

[05:12] leaving both him and Melinda with a zero

[05:15] for the baseline test. Now, as we wait

[05:17] to see how Mariana and Yash do, there's

[05:19] a few things I really like about this

[05:20] test. First, if you can't handle the

[05:22] required weight, it's a clear sign your

[05:25] lower body needs more strength or more

[05:27] stability to stay balanced. Second, both

[05:29] sides have to pass, which exposes

[05:32] strength imbalances between your legs,

[05:33] and that's way more common than you

[05:35] might think. Most people, they naturally

[05:37] favor one side. And with something like

[05:38] a squat, your stronger leg can quietly

[05:41] do more work and you'll still finish the

[05:43] rep. In my experience, for lifters, this

[05:45] can create all sorts of problems in your

[05:47] hips, your knees, and for me, it was my

[05:49] groin. And this only gets worse as you

[05:52] age. Research tends to show younger

[05:54] adults have a 5 to 15% difference

[05:56] between sides. But in older adults, that

[05:59] often grows to 15 to 20% or more. And

[06:02] when you trip or you lose balance, one

[06:04] side has to take over. And so if that

[06:06] side just isn't strong enough, that's

[06:08] when falls are much more likely. Now,

[06:10] both Mariana and Yash actually do this

[06:12] exercise regularly. So passing the

[06:13] baseline test for them was a piece of

[06:15] cake. Was that easy?

[06:17] >> That was good. But the advanced test, it

[06:20] takes this to another level. Eight reps

[06:21] of the dreaded Bulgarian split squat,

[06:24] using 50% of body weight in each hand

[06:26] for men and 30% for women. For Yash,

[06:29] that meant holding 100 lb dumbbells in

[06:32] each hand. But there was just one

[06:34] problem.

[06:34] >> You don't have 100 lb.

[06:36] >> I don't have hundreds. To make up for

[06:37] the lighter weight, we bumped Yash's

[06:39] target up to 10 reps.

[06:42] >> One.

[06:44] Two. Come on.

[06:46] Three.

[06:49] Four. You're halfway there. You got it.

[06:52] Five. Three more.

[06:55] Six.

[06:57] Seven. Last one. Go all the way down

[07:00] there. Good.

[07:04] Nine. Come on. Last one.

[07:10] Oh no.

[07:12] >> It doesn't want you stability. No.

[07:17] Okay. No. Okay.

[07:20] >> All right. You got it. You got it.

[07:24] >> So close. We

[07:24] >> were so close.

[07:25] >> Oh my gosh.

[07:26] >> I'm not going to lie, that advanced test

[07:27] is no joke. So, if you try it, let me

[07:29] know how it goes on the comments. But if

[07:31] you had trouble with just a basic test,

[07:33] then start with a stationary split squat

[07:35] to build strength and control. then

[07:37] progress to the reverse lunge until you

[07:39] can handle 25% of your body weight in

[07:41] each hand before moving on to the final

[07:44] boss, Bulgarian split squats. And for

[07:46] most lifters, keeping at least two to

[07:48] three single leg exercises in your

[07:50] routine is one of the simplest ways to

[07:52] prevent imbalances as you get stronger.

[07:54] But with test two finished, here's what

[07:56] the scores are currently at. We still

[07:58] got five more tests to go, and the last

[08:00] one might look like a piece of cake, but

[08:02] it's actually the one that most people

[08:03] struggle with. The next question is

[08:05] simple. Can your upper body actually

[08:07] pull its own weight? This test measures

[08:09] the strength of your lats, your upper

[08:10] back, and your biceps. And if you can't

[08:12] even pass the baseline, it's a sign that

[08:15] your upper body strength and muscle mass

[08:17] aren't keeping up with your body weight.

[08:18] Okay, so for this test, we're going to

[08:20] use an underhand grip. You're going to

[08:22] start from a dead hang and then you're

[08:24] going to pull until your chin crosses

[08:26] the bar. So, one body weight chin up is

[08:29] the standard general benchmark. And then

[08:32] if you can pass that, we have some

[08:34] advanced benchmarks where we're going to

[08:36] add weight. Hang.

[08:39] All right. Pull.

[08:44] Go.

[08:45] >> Oh, nice try. Nice try. Next up is Yash.

[08:48] The baseline test was a piece of cake

[08:49] for him, locking in this point while

[08:51] Robin takes zero. So, we're moving him

[08:53] on to the advanced test. Three or more

[08:56] reps with an additional 40% of your body

[08:58] weight. And for women, we're bringing

[09:00] the requirement down to just five or

[09:02] more clean body weight reps. The gym

[09:05] bros will be looking up to

[09:09] light weight.

[09:12] One

[09:17] up.

[09:23] Yeah, that's good. That's good. Come on.

[09:25] One more. Drive the elbows down.

[09:33] No.

[09:37] So close. As for the senior group ready,

[09:42] >> are you hanging? This is like when when

[09:44] I was a kid. This is the opposite now.

[09:48] Monkey bars. All right. Pull.

[09:50] >> Hold on. Hold on. I can

[09:53] >> pull.

[09:55] Now, unlike the power test, Melinda

[09:57] wasn't able to get a single rep. And

[09:59] that's because going from zero to one

[10:00] rep, no matter your age, is a massive

[10:03] jump. Later, I'm going to show you how

[10:05] to bridge that gap. But first,

[10:10] let's clean.

[10:14] Nice.

[10:19] Three. Easy. Wow. Dennis, you got to get

[10:22] a shot of these back muscles. Holy crap.

[10:27] >> Holy.

[10:33] >> Oh, wow.

[10:34] >> Easy.

[10:35] >> Was that five? I'm just in awe.

[10:38] >> Ariana easily placed herself in the

[10:40] advanced category. But that's not the

[10:42] end. She's about to show us something I

[10:44] had never seen before.

[10:46] That's crazy.

[10:49] I don't even know if I can hang with

[10:51] three fingers.

[10:52] >> Yeah, that's pretty wild. Oh my god.

[10:59] >> Honestly, this is way harder than it

[11:01] looks. And I was genuinely shocked how

[11:03] strong Mariana actually is. How did you

[11:05] get so strong with pulling? You're a

[11:07] climber right?

[11:07] >> Yeah.

[11:08] >> Oh, yeah.

[11:08] >> I saw you earlier. I was like, damn.

[11:10] Like her forearms.

[11:13] >> Yeah. More muscular than my forearms. I

[11:15] feel holy crap. When you go to the gym,

[11:17] how often are you practicing chin-ups,

[11:19] pull-ups?

[11:20] >> I try to do a minimum of five. So I

[11:22] stress my body because when I go

[11:26] climbing I need to make sure I climb I'm

[11:29] not at fault. So I rely on every body

[11:33] part.

[11:33] >> Now climbing is just one of the secrets

[11:35] behind how Mariana manages to stay in

[11:38] such incredible shape. But she's not

[11:40] just strong, she's also insanely lean as

[11:43] well. In fact, based on her DEXA scan,

[11:45] she clocked in at under 17% body fat.

[11:48] That's top 1% of the population lean and

[11:51] the equivalent of sub 10% body fat on a

[11:54] man. And later, I'm going to show you

[11:56] exactly how she does it. But if you

[11:58] can't bang out chin-ups like Mariana,

[11:59] you'll want to start with the inverted

[12:01] row to build your back strength. And

[12:03] then move on to band assisted chin-ups,

[12:05] which even someone like Robin with zero

[12:08] exercise could already do. And then over

[12:10] time, you use smaller bands until you

[12:12] can do unassisted chin-ups, which is

[12:14] when you want to start adding more

[12:15] weight. every time you can do eight reps

[12:17] pretty easily. So, for our next four

[12:19] tests, we're actually moving away from

[12:21] strength. And I know a lot of you are

[12:23] definitely neglecting this next one,

[12:25] which is testing your cardiovascular

[12:27] fitness. Now, when people say being out

[12:29] of shape is worse than smoking, they're

[12:31] not just being dramatic. A massive study

[12:33] on more than 120,000 patients who

[12:36] performed treadmill testing found that

[12:38] low fitness carried a risk comparable to

[12:41] things like diabetes, high blood

[12:43] pressure, and yes, even smoking. In

[12:45] fact, many researchers are now

[12:47] suggesting that being fit is far more

[12:49] important for your health than what you

[12:51] eat. Today, we're going to do a onem

[12:53] run. Melinda, do you do any form of

[12:55] cardio?

[12:56] >> Never.

[12:56] >> Never.

[12:57] >> I just only walk every single day.

[12:59] >> I bike. I do cardio. Yes. I used to be

[13:02] like run the sunun back in high school.

[13:04] >> Okay.

[13:05] >> I was in like a running club.

[13:06] >> I love walking tide running sometimes,

[13:09] but no, I'm not good at running.

[13:11] >> 3 2 1 go. And right out the gate, Yash

[13:16] and Robin are taking off in the lead

[13:17] while Mariana is sticking to a

[13:19] manageable pace while I'm personally

[13:20] helping my ass set her pace for lap one.

[13:23] The first lap, it'll like raise your

[13:25] breathing.

[13:26] >> Oh yeah,

[13:26] >> it'll feel harder, but then your body

[13:28] will get used to it. Now, typically

[13:30] researchers test your cardio fitness

[13:31] with a V2 max test. You run as hard and

[13:34] as long as possible until you give up,

[13:36] and afterwards you get a score that

[13:38] represents your fitness level. But the

[13:39] good news is a simple onem run test is a

[13:42] pretty good way to gauge your cardio

[13:44] fitness on your own. For the baseline

[13:46] score, you should be able to run a mile

[13:48] in under 10 minutes if you're younger or

[13:50] under 12 minutes if you're over 55. For

[13:52] me personally, I'm currently under 6

[13:54] minutes, placing me at an advanced

[13:56] level, which is under 7 minutes.

[13:57] Whereas, if you're over 55, 9 minutes or

[14:00] less is the advanced benchmark. And you

[14:02] can also easily do these tests on the

[14:04] treadmill. Just set the treadmill to

[14:05] these speeds in miles per hour for the

[14:08] designated time. But just half a mile

[14:09] in, Robin burned out from his early

[14:11] sprint of the gate. Well, to my

[14:13] surprise, Yash is actually on target to

[14:16] beat the advance time if he can hold

[14:18] this pace. Now, even though Yash doesn't

[14:20] do any formal cardio anymore, he has

[14:22] built a solid base from his early years

[14:24] of running and playing sports, which he

[14:26] seems to have been able to maintain just

[14:28] from doing big lifts in the gym that get

[14:30] his heart rate up. But he's also got his

[14:32] age on his side. Because after your

[14:34] mid20s is when your cardio fitness

[14:36] starts to silently decline by about 1%

[14:39] per year. It doesn't sound like much,

[14:40] but this can eventually reach a point

[14:42] where climbing a set of stairs or

[14:44] keeping up with your friends on the hike

[14:45] becomes very difficult. I'm noticing

[14:47] this firsthand with my aunt. This is

[14:49] good.

[14:50] >> No breath now.

[14:51] >> While she is trying her best, I can hear

[14:53] the wheezing in her breathing, and she

[14:55] was nowhere near Mariana's pace, who

[14:57] seemed to also be on track to beating

[14:59] the advance time. When it came to the

[15:01] finish line, Yash actually crossed

[15:03] first, but he missed the advance time by

[15:05] a few seconds. 7:16.

[15:08] Wow. Mariana followed behind him,

[15:11] officially clocking in at 9 minutes,

[15:13] beating the advance time for her age.

[15:15] And after a few minutes, Robin, who

[15:17] burned out early, finally crossed the

[15:20] line.

[15:21] >> Wow. 12.

[15:23] >> 12 minutes.

[15:24] >> And as for my aunt, almost there. You

[15:27] got it.

[15:28] >> You got it. You got it.

[15:30] >> Close.

[15:31] >> Let's go. Almost there.

[15:32] >> Close.

[15:32] >> Almost there.

[15:34] >> Yes.

[15:35] Wow.

[15:36] >> Thanks. Thanks,

[15:37] >> Ramon. Are you okay?

[15:39] >> I would rather have less life expectancy

[15:42] than running.

[15:44] Mariana was the only one able to beat

[15:46] the advanced time, putting her in the

[15:48] top tier of cardio fitness for her age.

[15:50] But perhaps an even bigger benefit of

[15:52] cardio is what it does to your belly

[15:54] fat. Specifically, the dangerous

[15:56] visceral belly fat deep in your organs

[15:59] that's linked to disease and death. Now,

[16:01] if you don't exercise much and you eat a

[16:03] lot of sugar and fatty foods and you

[16:05] notice that your belly is full and firm

[16:07] to the touch, you probably have a high

[16:09] amount of this fat. In fact, both

[16:11] Melinda and Robin had alarmingly high

[16:14] levels based on their Dexter reports.

[16:16] But the good news is cardio is the most

[16:18] effective form of exercise to burn off

[16:20] this visceral fat even without losing

[16:22] weight. Which is why we added cardio

[16:24] exercises to our Built with Science Plus

[16:26] app. And this is actually where Mariana

[16:27] stands out. She not only has extremely

[16:30] low body fat, but her visceral fat is

[16:32] virtually non-existent. And from just

[16:34] one day together, it's clear to me why

[16:36] that is. Rather than driving, she

[16:38] actually biked over to meet us for the

[16:39] onem run test. And she regularly goes

[16:41] for hikes and just finds ways to stay

[16:43] active no matter what time of year it

[16:45] is. She is the only one who came

[16:47] prepared with a full day's worth of

[16:49] food. Greek yogurt oats for breakfast, a

[16:51] smoked salmon bagel for lunch, plenty of

[16:53] healthy protein and complex carbs to

[16:55] fuel her activity. And this is actually

[16:57] what researchers call a high energy flux

[17:00] lifestyle. She eats more, but she also

[17:02] moves more. And that combination has

[17:04] been shown to be one of the best

[17:06] long-term strategies to lose fat and

[17:09] keep it off for good. The good news is

[17:11] when it comes to cardio, just walking

[17:12] more is a great place to start, but it

[17:15] needs to be challenging. So try

[17:17] alternating between faster and easier

[17:19] walking for about 30 minutes. And then

[17:21] over time, you'll want to include more

[17:22] demanding cardio that actually gets your

[17:25] heart rate up a few times a week.

[17:26] Running, cycling, swimming, or sports.

[17:29] It doesn't matter what you choose as

[17:30] long as it feels challenging and is

[17:32] something you can actually stick to. And

[17:33] if you want more ideas, I'll link a

[17:35] video in the description box down below

[17:37] where we scientifically measured the

[17:39] calorie and fat burn of almost every

[17:41] cardio exercise you can think of. So,

[17:42] this next test is going to test your

[17:45] upper body mobility. Over 90% of people

[17:48] actually fail this simple test. Usually,

[17:50] it's because of poor posture, sitting

[17:52] all day on the computer, or they're

[17:54] lifting weights in the gym, but a lot of

[17:56] what they're doing is just imbalance.

[17:58] All you need is a wall. Stand roughly a

[18:00] foot back from the wall and rest your

[18:02] glutes and upper back against it. Then

[18:04] bring your arms up into a goalpost

[18:06] position with your arms at 90° while

[18:09] making sure the back of your head is

[18:10] still touching the wall. Now, if you

[18:12] can't get your arms to 90° with the back

[18:14] of your hands touching the wall or you

[18:16] can only get there by sticking your head

[18:18] forward or arching your lower back,

[18:20] that's a fail. And then advanced is can

[18:23] you slide all the way up while keeping

[18:25] everything intact?

[18:28] This seems easy.

[18:29] >> It looks easy, but that does not feel

[18:31] easy. Okay,

[18:33] >> Robin. Robin, Mr. Looks easy. Let's go.

[18:36] >> Touching the wall. Slide up. All the way

[18:40] up. All the way up.

[18:42] >> It's back. It's back. It's back. It's

[18:44] back. It's back.

[18:46] >> I don't know. My My back is

[18:48] >> No, it's it's just your It's because you

[18:50] don't have the mobility that you're

[18:51] going like this, right? No, it's because

[18:54] I sit all less, so my back is covered.

[18:57] >> I know, but that's for that's the point

[18:59] of this test.

[19:01] >> All right, get out of here.

[19:02] >> Can you lift your hands up at all?

[19:05] >> I mean, my elbow is coming.

[19:06] >> Come on.

[19:09] >> This is not something you can force your

[19:11] way through.

[19:12] >> Yeah, right.

[19:12] >> It's okay.

[19:13] >> Nice try. Nice try. Now,

[19:14] >> you'll often see strong lifters who do a

[19:16] lot of pressing really struggle with

[19:18] this test. Their bigger muscles tend to

[19:20] overpower key muscles like the mid and

[19:22] lower traps that help open you up and

[19:25] control proper shoulder movement. It's

[19:26] probably why when I tested three other

[19:28] guys at the gym, they all failed.

[19:30] Whereas both Mariana and Melinda passed

[19:32] with flying colors. Keep this flat and

[19:36] go down.

[19:40] >> Yes, I did it.

[19:42] >> You did it.

[19:43] >> If you struggle with this, the fix is

[19:45] actually really straightforward. You

[19:46] want to start with a band or towel and

[19:48] do over and backs for three sets of 10

[19:50] to 20 reps to open up your shoulders and

[19:53] chest and then follow it with a set of

[19:54] wall slides to actually strengthen some

[19:56] of these back muscles. For me, I do this

[19:58] like 10 times every morning.

[20:00] >> Oh, really?

[20:01] >> Yeah. Every single morning. This really

[20:03] helped with a lot of my like shoulder

[20:05] issues,

[20:06] >> tightness in my upper traps and my neck.

[20:08] All went away once I started doing this.

[20:11] Okay, so we just have two tests left.

[20:13] And this next one, if this muscle is

[20:15] weak, it's going to negatively affect

[20:17] everything that you do. Most people

[20:19] train their abs for how they look, but

[20:20] that's not what they're most important

[20:22] for. Your core, which includes your

[20:24] six-pack, are all the muscles around

[20:26] your waist. And they're what keep you

[20:27] stable and strong. Whether you're

[20:29] catching yourself from a fall or doing

[20:31] heavy squats and deadlifts. But when

[20:32] your core gets weak, your lifts in the

[20:34] gym not only start suffering, but your

[20:36] posture and your balance can break down.

[20:38] And you can even become more prone to

[20:40] back injury, the leading cause of

[20:42] disability worldwide, which can affect

[20:43] you at any age, whether your goal is to

[20:45] lift pain-free, play with your kids in

[20:47] your 40s, or just stay active and mobile

[20:50] through your 70s and 80s. And to test

[20:51] it, the baseline test is 25 controlled

[20:55] roll downs and 50 for advanced. You're

[20:57] going to start up here and your hands

[21:01] are in front of you. You're going to

[21:02] come down very slowly.

[21:05] Flatten your back. Then reverse by

[21:08] slowly flexing your spine in a C-shape.

[21:10] No momentum and no leading with your

[21:12] neck and go. Just go slow. There you go.

[21:17] Good job, guys.

[21:22] Melinda is out.

[21:25] Now, you can train your abs all you

[21:27] want, but they're not going to show

[21:28] unless you do this. To make them pop,

[21:30] you want to get down to at least 15% for

[21:32] men and around 25% for women. And that's

[21:35] mainly driven by your diet. Let's go,

[21:37] Robin. Come on. You got it. You got it.

[21:40] That's exactly why we created the Built

[21:41] with Science app. It takes care of both

[21:43] your training and nutrition for you and

[21:45] has helped members of all start

[21:47] importance and ages lose fat, build

[21:49] muscle, and get into the best shape of

[21:51] their lives. You can try two weeks for

[21:53] free over at builwithcience.com or by

[21:55] scanning this QR code. And oh my god, I

[21:58] cannot believe Mariana is still going.

[22:00] That is insane. Let's go. 48 49

[22:06] >> 50.

[22:07] >> Wow. She could go all day.

[22:10] >> Crazy.

[22:13] That is insane core strength. And with

[22:15] Mariana easily hitting the advanced

[22:17] score, I had to know how she was

[22:19] training. So, there are a couple things

[22:21] I do.

[22:23] Then I go on to that sweep.

[22:27] >> That's

[22:30] my toes.

[22:32] >> And while I'm definitely going to try

[22:34] Mariana's core training myself, if

[22:35] you're already lifting weights,

[22:37] especially with free weight compound

[22:39] exercises, you're probably training your

[22:41] core more than you think. But you can

[22:43] always benefit from training that

[22:45] directly, especially if you struggle

[22:47] with this test. For beginners, use the

[22:49] rolldowns as both your test and your

[22:51] training tool, starting with partial

[22:52] reps and then gradually build up to full

[22:55] controlled ones over time. Whereas, as

[22:56] you get more advanced, some of my

[22:58] personal go-tos are RKC planks, ab

[23:01] rollouts, and weighted crunches. And if

[23:03] you do want to mix it up and take it to

[23:05] another level, this is what Mariana does

[23:08] every week. I also added some of her ab

[23:10] exercises into our Build Science Plus

[23:12] app so you too can become Mariana. Okay,

[23:14] so for the next test, if you do this

[23:17] test poorly, your risk of dying actually

[23:20] increases by up to five to six times.

[23:22] All you have to do is sit down and stand

[23:25] up.

[23:26] Back in 2012, a group of researchers had

[23:29] 2,000 adults between the ages of 51 to

[23:32] 80 do this exact test. Now, you get five

[23:35] points for sitting down and five for

[23:37] standing up, but you lose points each

[23:39] time you use support, like with your

[23:41] hands or your knees. Now after the test,

[23:43] the researchers followed these

[23:44] individuals for over 6 years to see how

[23:48] well this test predicted survival. And

[23:50] during that time, 159 of them passed

[23:53] away. And what they found was striking.

[23:55] Those who scored poorly were five to six

[23:58] times more likely to die than those who

[24:00] scored well. So out of all the tests

[24:02] today, this is the one I'm most

[24:04] interested in, especially for our older

[24:06] participants. And for our baseline test,

[24:08] we're keeping it simple. No support, you

[24:10] pass. Any support you fail.

[24:17] >> Okay.

[24:22] >> Oh, nice. Nice. Nice.

[24:23] >> Do it together. Do it together.

[24:24] >> Together.

[24:25] >> So, no hands, no support. Okay.

[24:28] >> Oh, jeez. Okay.

[24:29] >> Whenever you're ready.

[24:37] >> You did it.

[24:40] What happened?

[24:42] >> No,

[24:44] >> I don't think I can do it.

[24:46] >> This is where things get interesting.

[24:47] Yash is way stronger than Robin, but

[24:50] still couldn't pass this test. Because

[24:51] this isn't just about your lower body

[24:53] strength. You also need enough mobility

[24:55] in your hips and your legs. And even

[24:57] though Robin doesn't lift at all, the

[24:58] one thing he does do is a 10-minute yoga

[25:01] routine every morning, explaining why

[25:03] you actually outperform Yash in both our

[25:06] mobility tests.

[25:07] >> You can do it. No,

[25:08] >> you got it. You got it. You got it.

[25:15] >> Oh,

[25:16] >> okay. One hand. Good job. Good job.

[25:19] >> You got You got to work on your leg

[25:21] strength.

[25:21] >> Yeah. Yeah.

[25:23] >> Wow.

[25:23] >> Easy, easy, easy.

[25:25] >> Now, the advance. I don't think I could

[25:27] do the advance.

[25:28] >> Uh-oh. Uh-oh.

[25:33] >> Does that count? We need a demo from

[25:39] >> the other day. WHOA.

[25:41] >> WOW.

[25:42] >> WOW.

[25:43] >> DENNIS.

[25:43] >> Dennis mentioned it might be due to his

[25:45] background. Growing up in Taiwan, they

[25:47] sat on the floor a lot during school

[25:48] assemblies. So, he's essentially been

[25:50] practicing this movement ever since he

[25:52] was a kid. And even now at home, he

[25:54] still sits on the floor more than on the

[25:56] coach, which explains why his mobility

[25:59] is naturally better than everyone else

[26:01] here. And if you want Dennis's level of

[26:03] mobility, start with a 9090 stretch to

[26:05] open up your hips. Hold each side and

[26:07] use your arms for support. Then

[26:09] gradually work towards doing it without

[26:11] your hands and windshield wiping your

[26:13] legs. And then finally progressing into

[26:16] a getup. I personally do just five reps

[26:18] of these every single morning, which has

[26:20] been just enough for me to keep my hips

[26:22] moving well. Here's everything we

[26:24] tested, and here is every exercise we

[26:26] covered to improve each test. Focus on

[26:28] your weakest areas. And honestly, guys,

[26:30] just don't overthink it. Out of all the

[26:32] tests we did, you could have scored a

[26:34] total of 14 points. Melinda, you got

[26:38] three points. Robin, you scored three

[26:41] points. Yash, you scored five points.

[26:45] Mariana, 12 out of 14 points.

[26:48] >> Wow.

[26:48] >> Yes.

[26:49] >> Vote for me. I'll be the next prime

[26:51] minister.

[26:52] >> We found the different areas that you

[26:54] guys need to work on. I think like Robin

[26:56] and Melinda, it's very clear that you

[26:58] just need to start something. I would

[27:00] highly recommend one of those things be

[27:02] strength training. It's never too late

[27:04] to start. When you're 70, when you're

[27:06] 80, when you're 90, I want you to still

[27:08] be healthy and still be around. And the

[27:10] same way that you took care of me, I

[27:11] want to start taking care of you.

[27:13] >> A Okay. Okay.

[27:14] >> What a good guy.

[27:16] >> Do you have any advice for people

[27:18] watching who want to stay in shape as

[27:21] they're getting older?

[27:22] >> So, start as soon as you can. And

[27:24] anything just find anything you like.

[27:26] Those days that you don't feel good,

[27:29] just do something. Stretching, yoga,

[27:32] something. Just push a little bit. Push

[27:34] yourself a little bit. That's it. If I

[27:36] inspired anybody, I'm super happy about

[27:38] that.

[27:40] >> Give this video a watch next and give a

[27:42] like and shows your support for all

[27:44] these amazing people for joining us

[27:45] today. All right. Yes.