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.
| Double arm rows | One KB in each hand, body slightly bent forward. Row | |
| Skull crushers (EB) | Lay on back with weight in hands, behind head. Lift towards celing. | |
| Plank | Straight body, don | |
| Bicycle crunch | On your back, arms behind head, legs in 90 degrees, alternate left knee to right elbow and vice verse | |
| Wall push | Push the wall while standing | |
| Burpee mules | Burpes with mule kick to roof in pushup position and pulled knees in jump | |
| Back lifts | Raise back slowly against ceiling. | |
| Chair jumps | Jump up on chair with both feet, go down. Repeat. | |
| Diamond pushup | Push-ups with hands forming a diamond on the floor | |
| Mountain climbers | Hands wide apart on floor, feet up beside your body alternating left and right | |
| The dog | Standing on hands and knees, raise left hand and right leg and alternate | |
| Clapping pushups | Pushups with hand clap | |
| Lying triceps lift | Lay on your stomach, legs down your sides, then lift your hands against the ceiling | |
| Triceps lift with Kettlebell | Triceps lift behind your head with kettlebell | |
| Front kick | Kick straight ahead (Front snap kick) | |
| Spiderman pushup | Standing pushup stance and throw left leg up as you were climbing, then alternate other leg | |
| Elevated crunches | Crunches with your legs in the air, 90 degrees | |
| Roundhouse kick | Low, center, high. Alternate leg. | |
| Jump (over obstacle) | Find something not to tall and jump over it from side to side. Cone, KB, dumbell, it all works. | |
| V situps | On back arms and legs straight, raise arms and legs into V positioon. Repeat. |