The Press Up standards are as follows:

1. Set a marker that is approx the height of a fist off the floor - a ball, a block, a bottle, a brick!

2. Hit a strong plank position. Hands at shoulder width, a straight line from heel to head. Squeeze quads, glutes and abs to maintain a strong position throughout.

3. Lower yourself with your elbows close to your body, so that your chest taps the marker - with the body staying locked and straight.

4. Keeping the body rigid, press the floor away so that you return to the strong plank position.

5. Knees must not touch the floor between reps.

6. This movement should be completed at the tempo demonstrated in the video.