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.
Pull-Ups
Push-Ups
Sit-Ups
Shoulder Presses (10kg olympic bar for women, 20kg olympic bar for men)
Air Squats
Tricep Dips
Back Extensions
Squat (hold in low squat position and total in seconds)
Plank (in seconds)
Burpees