Routine list
If you want to run without time or by repetitions this is a page where you can manually check the exercises you've completed.
| Burpee mules | Burpes with mule kick to roof in pushup position and pulled knees in jump | |
| Jumping jacks | Jump up and down, alternating clapping your hands above your head and widen your feet | |
| Straight knees | Straight knee, alternating leg | |
| Crunches | Abdominal crunches | |
| Plank row (DB) | Stand on hands and toes, dumbell in hands. Row hands while remaining in plank position | |
| Front kick + knee | Left front kick, follow right straight knee. Alternate legs. | |
| Spiderman pushup | Standing pushup stance and throw left leg up as you were climbing, then alternate other leg | |
| Jump squats | As regular squats but ending with a jump | |
| Side knee | Side knee, alternating leg | |
| Floor wipers | On back, legs straight up. Let legs down on one side and over to next. Alternate. | |
| Elevated crunches | Crunches with your legs in the air, 90 degrees | |
| Preacher curl | Bicps curl with support under your elbows. Otherwise regular biceps curls. | |
| Triceps pushup | Pushups with arms low, next to body | |
| Deadlift | With exercisebar. | |
| Mountain climbers | Hands wide apart on floor, feet up beside your body alternating left and right | |
| Wall push | Push the wall while standing | |
| Bicycle | On your shoulders and elbows, cycle feet in air. | |
| Clapping pushups | Pushups with hand clap | |
| Standing knee to elbow cross | While standing, raise left knee and lower right elbow, alternate | |
| Pushup | Standard pushup with average width between your hands |