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.
| Punching bag gut shots | Hit low, just above waist height. Alternate arm. | |
| Jumping jacks | Jump up and down, alternating clapping your hands above your head and widen your feet | |
| Superman | On stomach on ground, raise arms and legs, hold and let down | |
| Floor wipers | On back, legs straight up. Let legs down on one side and over to next. Alternate. | |
| Kettlebell clean & press | Grip KB in hand, jerk up to shoulder level, from there push to ceiling. Alternate arm | |
| Good mornings (EB) | Stand up, body bent forward straight legs. Bow with exercisebar behind your head | |
| Double arm rows | One KB in each hand, body slightly bent forward. Row | |
| Free boxing | Free boxing against bag | |
| Reverse plank | Elbows and feet, chest up | |
| The dog | Standing on hands and knees, raise left hand and right leg and alternate | |
| Lunges (back) | Lunge in back of your body | |
| Lying triceps lift | Lay on your stomach, legs down your sides, then lift your hands against the ceiling | |
| Kneeling triceps press | On one knee, arms at sides, press down and up using cable machine | |
| Crunches | Abdominal crunches | |
| Leg lift | Lay straight on your back, raise straight legs up past your head and back again | |
| Russian twist (DB) | Sit on the floor, butt and feet on the ground moving a dumbell from left side tt right and back again | |
| Kettlebell press | From ground, lift bell to straight arm in a jerking motion. 15 sec change arm | |
| T raise | Lay on your stomach on the floor, arms straight out, lift arms so that hands get closer to the ceiling | |
| Barbell pullover | Straight body, back slightly elevated, barbell in straight arms, let down above head and back again | |
| V situps | On back arms and legs straight, raise arms and legs into V positioon. Repeat. |