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.
| Mountain climbers | Hands wide apart on floor, feet up beside your body alternating left and right | |
| Burpee mules | Burpes with mule kick to roof in pushup position and pulled knees in jump | |
| Leg spreads | On back, arms at your sides, lift legs just a few centimerers from the ground then spread and clap them back again in air | |
| Chins | Using a pull-up bar, with palms forward away from you. | |
| Run punch bag | Run on place and hit bag | |
| Russian twist (KB) | Sit on the floor, butt and feet on the ground moving a kettlebell from left side tt right and back again | |
| Lunges (forward) | Lunge in front of you | |
| Elevated crunches | Crunches with your legs in the air, 90 degrees | |
| Overhead press | Stand up, press hands straight up. Preferably with dumbells | |
| Wall push | Push the wall while standing | |
| Preacher curl | Bicps curl with support under your elbows. Otherwise regular biceps curls. | |
| Chair jumps | Jump up on chair with both feet, go down. Repeat. | |
| Straight knees | Straight knee, alternating leg | |
| Superman | On stomach on ground, raise arms and legs, hold and let down | |
| Skull crushers (KB) | Lay on back with weight in hands, behind head. Lift towards celing. | |
| Front kick | Kick straight ahead (Front snap kick) | |
| Kettlebell swing | With a kettlebell in a grip with both hands, swing up in front of you, and when bell goes down, follow the motion with your legs | |
| Windmill | Feet wide apart, arms straight out, alternating by touching your left hand to your right foot and vice verse. | |
| Bar front raise | Stand up straight, with straight arms raise bar in front of you | |
| No arms roll-up | Start on back, roll legs over your body then roll up until standing without help from hands. |