Simple strength/endurance test: Grab a kettlebell (24kg males, 16 kg females) and travel a mile on foot with the kettlebell in the suitcase carry position. Switch hands as often as you like. Put the kettlebell down as often as you like. Goal is to cover a mile as fast as you can. All time counts, even when you put the kettlebell down to rest. This is one of my favorite simple workouts. After more than a year my back is finally well enough to give this a shot today. Managed about 13:10. I had to shuffle step (between a walk and a jog) to do that. Give it a shot and see how you do. I would like to shave it down to 10:00. I would have to be able to do a steady jog with the kettelebell to do that. I can manage a 10:00 mile with a 55lb backpack, but holding a kettlebell is harder.