A combination of programs from twohundredsitups.com, twohundredsquats.com, and hundredpushups.com. 

Rather than doing them serially one after another, an attempt was made to combine them so that there is no more than one or two days off in between each exercise type.  It may (show more) not be very good for recovery so use some judgment in taking days off as needed. (show less)