Rules: As many pushups as you can do in 2 minutes As many pullups as you can do in 2 minutes As many situps as you can do in 2 minutes As many pistol squats as you can do in 2 minutes (1 min each leg) For 30 days. You can take 2 days of your choosing off a week. Each workout counts as one day. Your day off does not. You can take as much time off as you want between each exercise but the less the better. Form: You must descend on every pushup at least until your upper arms are parallel to the ground and ascend until your arms are straight. You are allowed to arch your back for a break but nothing but your hands and feet can touch the ground. Spoiler: video demo Every pullup must be deadhang (start with your arms fully extended and pull until your chin is over the bar). You cannot touch anything but the bar with anything but your hands. When you drop, the set is over. If you don't have a bar, pipe or tree limb etc. to do them on, do another set of pushups instead. Spoiler: video demo Pistol squats: go down all the way. If you can't do it you can hold on to something for support. Spoiler: video demo Situps: Keep your arms crossed and in contact with your chest. Go up until your arms touch your legs. You can put your feet under something to hold them down if you don't have someone to hold them. Spoiler: video demo The time during each set is yours to manage, and you can take as many breaks as you want. Push yourself. You can post your numbers here each day and keep track of improvement.