Performs as many repetitions as possible of the following exercises without pausing. For example if you can perform 27 Push-Ups but have to stop even momentarily at 28 then use 27 as your total.
Make a note of the total and test yourself on a regular basis say every couple of months to monitor progress and to use as a motivational tool.
Rest for 1-2 minutes between each exercise.
Shoulder Presses (10kg olympic bar for women, 20kg olympic bar for men)
Squat (hold in low squat position and total in seconds)
Plank (in seconds)