Master any kind of movement by getting the basics right first. Do these four tests: endurance, power, cardio and strength – then train towards becoming superhuman.

Test 1: Endurance

CAN YOU COMPLETE 80 PUSH-UPS IN 3 MINUTES?

This sounds a lot easier than it is. You essentially need to perform 27 push-ups per minute. Break them down into chunks or just try to do them all at once – we’ll leave it up to you.

PERFECT FORM: Keep your hips up to make sure your body is straight from shoulders to toes.

Endurance

 

Test 2: Power

CAN YOU DO 50 JUMP SQUATS IN 2 MINUTES?

You’ll start strong and finish all over the place with this one. Jump squats are renowned for having a cliff-like drop-off point: one minute
they’re a breeze, the next, you’re horizontal.

PERFECT FORM: Drop your hamstrings almost to your calves, then take off at least 10cm from the floor.

Power

Test 3: Cardio

CAN YOU DO 40 SQUAT THRUSTS IN 1 MINUTE?

This one’s all about speed: engage your core and glutes to control the lateral movements  backwards and forwards. You’ll need a towel at
hand. Don’t expect to look good in your video.

PERFECT FORM: Spring your legs back, tense, then kick them forwards without dropping at the hips.

Cardio

Test 4: Strength

CAN YOU PERFORM 20 NO-REST CLAP PUSH-UPS?

Ever tried clap push-ups? How about 20 in a row? It’s a true marker of explosive strength in your upper body. Perform 20 a few times
a week to see dramatic improvements.

PERFECT FORM: As your chest nears the floor, launch upwards and clap under your chin.

Strength