1. As many press up as you can do in 1 minute
2. As many lunges as you can do in 1 minute
3. As many dips as you can do in 1 minute
4. As many squats as you can do in 1 minute
5. Take a full minute rest and take on some water
6. Repeat twice if your are a beginner, but if you are advanced you can repeat up to 4-5 times
Some Tips on Technique:
The standard press up is a great exercise, utilising most upper body muscles and is a great test of upper body strength. A quality press up is about having arms a little wider than shoulder width apart and ensuring you keep your body straight. Be sure to brace your core throughout the movement trying not to let the the hips sag down. As you lower yourself down, keep your head in neutral position and chest out and press down until your chest is a few centimetres from the ground and then press upwards until arms are locked out at the top range of movement. For beginners, try doing the same exercise but with knees resting on the ground – this will allow you to build up your strength before taking on a full press up. A good target to aim for is to be able to do 3 sets of 10 repetitions.
The lunge is a great natural movement and is superb for the lower body. For a good lunge, ensure you are wearing stable footwear or barefoot and step forward with your leading leg. With legs apart slowly lower your back knee to the floor whilst keeping your body upright and head facing forward. The idea is to allow the knee to sink so that you feel the exercise working the muscles in your quadriceps and bum muscles (gluteus maximus). Once you have completed the movement, push back using your front leg back into a standing position and repeat on the opposite leg.
Using a park bench or chair, position yourself so that your arms are holding the edge and supporting your body weight, with your legs facing outwards. Slowly lower your body down so that your elbows bend to 90 degrees and your bum is slightly off the ground (keep your back close to the chair or bench as you lower yourself down). At the end of the range of movement, push with your arms to raise yourself back to the original position.