Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Do this entire workout once for TIME. Meaning as fast as you can get done with it, and record your time. Try to beat it next time you do it again. 100 push ups 50 incline push ups 50 mountain push ups 50 decline push ups 25 clamping push ups 25 rolling push ups Since this is soooo many push ups, it's fine to do them on your knees for either all or part of the exercises.