Warm up
Do 100 press-ups and 100 squats. Change whenever you need to but work continuously until you've done all your reps. Rest for 2min.
Press up and bodyweight squat
You need to do 100 of each continuously. Keep your back flat on the press-ups, and sink as deep as you can when squatting. It doesn’t matter how you split them up but keep switching.
Superset 1
7 of each: dips, diamond push-ups, 7 secs active rest (at top of the move), 6 of each, then 5. 2mins full rest. Complete 3 rounds.
Bar dip
Grab the dip bars with your arms locked out and lean forward to hit your chest more. Lower yourself down until your elbows are the same height as your shoulders, then press back up.
Diamond press-up
Drop into more press-ups with the tips of your thumbs and index fingers touching in a diamond shape. Lower your chest toward your hands, squeeze your pecs and push back up.
Superset 2
7 each: dumbbell press, close-grip press, 7secs active rest, 6 of each, then 5. 2mins full rest. Complete 3 rounds.
Dumbbell press
On a flat bench, with a dumbbell in each hand above you at arm’s length, bend your elbows and take 4sec to lower the weight to the sides of your chest. Pause, then take 1sec to press back up.
Close-grip press
Now keep the weights at arm’s length and turn your palms in, so the weights are touching above your chest. Bend your elbows to lower the weights to the top of your chest, push them back up.
This article is based on a version published on Men's Health UK.
