You should scale these three workouts to your ability level: choose the two-minute, three-minute, four-minute, or the full five-minute version. To tally your ’score,’ if you choose the ‘two-minute’ version, you must spend a cumulative total of 120 seconds in a handstand. Begin the clock when you begin the handstand, clock runs continuously; but only [...]

Do as many rounds as possible in 10 minutes:
5 push-ups
10 sit-ups
15 squats
Report total number of rounds completed.

100 air squats
10 dumbbell push press each time you stop
Choose a dumbbell weight which is too heavy to shoulder press 10 times. The push press is considerably stronger, if you use correct technique. This will force you to do the push press correctly, an important skill to develop and a potent contributor to strength development.
If [...]

I will continue to post beginners’ workouts. This current, specific series we’ll call the Adobe Workouts (First week’s plan), and here is Adobe Workouts, Series 2.
The Adobe workouts are designed around the abilities, needs and constraints of specific trainees. Their only equipment is a few denominations of dumbbells (5, 8, 10, 12, and 25 lbs) [...]

A quick-n-dirty summary of essential squat technique:

Absolutely critical that you go below parallel, where below parallel means the crease in the front of the hip goes below the top of the kneecap.*
The femur should track parallel over the foot - the thigh bone and feet are pointed in exactly the same direction, each about 30 [...]