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66
Bar front raise
Stand up straight, with straight arms raise bar in front of you
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Barbell pullover
Straight body, back slightly elevated, barbell in straight arms, let down above head and back again
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Barbell row
Using a barbell, stand with straight legs and body bent straight forward. Row from floor to chest.
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Bent leg twist
On back, arms out, legs 90 degrees, roll legs to left and right in air
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34
Bicycle
On your shoulders and elbows, cycle feet in air.
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Bicycle crunch
On your back, arms behind head, legs in 90 degrees, alternate left knee to right elbow and vice verse
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97
Boxing combo
Left jab, right cross, left hook, right hook, left lowshot, right lowshot
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53
Burpee mules
Burpes with mule kick to roof in pushup position and pulled knees in jump
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Burpees
From pushup position, jump feet to hands, stand up, jump, back to pushup position.
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Calf press
Standing on a ledge, raise body up and down using calfs only
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Ceiling push
On back, legs straight up. Push against ceiling
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Chair jumps
Jump up on chair with both feet, go down. Repeat.
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Chest expanders
Stand up, arms straight out from sides, hug and return
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Chins
Using a pull-up bar, with palms forward away from you.
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Clapping pushups
Pushups with hand clap
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Crunches
Abdominal crunches
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Deadlift
With exercisebar.
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Diamond pushup
Push-ups with hands forming a diamond on the floor
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Double arm rows
One KB in each hand, body slightly bent forward. Row
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Double biceps curl
With exercise bar against wall
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Dumbell chest press
On your back on floor, press dumbells to ceiling and back
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67
Dumbell lunge rotation
Lunges with dumell in straight arms in front of you. While going down, rotate body to side. Alternate sides.
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Elevated crunches
Crunches with your legs in the air, 90 degrees
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Explosive pushups
Standard pushup but push your body into the air at high position
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Floor wipers
On back, legs straight up. Let legs down on one side and over to next. Alternate.
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101
Free boxing
Free boxing against bag
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Free fight sandbag
Free combinations on bag
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Front kick
Kick straight ahead (Front snap kick)
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100
Front kick + knee
Left front kick, follow right straight knee. Alternate legs.
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94
Front kick to sandbag
Alternate leg
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Good mornings (EB)
Stand up, body bent forward straight legs. Bow with exercisebar behind your head
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87
Good mornings (KB)
With kettlebell behind head, bow in good mornings.
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Hanging knee raises
Hanging from pull-up bar, raise knees
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Heavy bag push
Push the heavy bag
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Hindu pushup
Also known as the worm
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Hindu Squats
Arms big circles in sync with squats
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Hip raise
Lay on back, arms out, then raise and lower your hip
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103
Jump (over obstacle)
Find something not to tall and jump over it from side to side. Cone, KB, dumbell, it all works.
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Jump squats
As regular squats but ending with a jump
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104
Jump with one leg on box
Find a box or stepup plank, jump as high as you can with alternating leg up on plank to shoot of into the air
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Jumping jacks
Jump up and down, alternating clapping your hands above your head and widen your feet
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Jumps
Jump into the air and back again
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Jumps high knees
Jump straight up, pull up knees to chest in air
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Kettlebell clean & press
Grip KB in hand, jerk up to shoulder level, from there push to ceiling. Alternate arm
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Kettlebell press
From ground, lift bell to straight arm in a jerking motion. 15 sec change arm
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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
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82
Kneeling triceps press
On one knee, arms at sides, press down and up using cable machine
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Leg circles
On back, legs straight above floor. Circle feet
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Leg lift
Lay straight on your back, raise straight legs up past your head and back again
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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
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Lunges (back)
Lunge in back of your body
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Lunges (forward)
Lunge in front of you
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Lying triceps lift
Lay on your stomach, legs down your sides, then lift your hands against the ceiling
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Mountain climbers
Hands wide apart on floor, feet up beside your body alternating left and right
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No arms roll-up
Start on back, roll legs over your body then roll up until standing without help from hands.
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One arm rows (DB)
Bent forward, one hand dumbell rows. Half time, switch arm.
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Overhead press
Stand up, press hands straight up. Preferably with dumbells
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Plank
Straight body, don
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Plank bird dog
From plank, raise left arm and right foot. Alternate
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Plank row (DB)
Stand on hands and toes, dumbell in hands. Row hands while remaining in plank position
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91
Preacher curl
Bicps curl with support under your elbows. Otherwise regular biceps curls.
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96
Punch and kick
Left jab, right kick. Left jab, right cross, left kick etc.
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98
Punching bag gut shots
Hit low, just above waist height. Alternate arm.
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99
Punching bag high elbows
Alternate arm, jaw height
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Push-up plank
From push-up position, go to plank position one hand at a time and back again. Repeat.
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Pushup
Standard pushup with average width between your hands
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Raised front knee
Walk up on elevated step, knee with other leg. Alternate.
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Reverse plank
Elbows and feet, chest up
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70
Roundhouse kick
Low, center, high. Alternate leg.
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71
Roundhouse kick, fast
1 kick, 2 kicks, 3 kicks. Alternate legs.
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6
Run in place
Run on the spot
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Run punch bag
Run on place and hit bag
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89
Russian twist (DB)
Sit on the floor, butt and feet on the ground moving a dumbell from left side tt right and back again
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Russian twist (KB)
Sit on the floor, butt and feet on the ground moving a kettlebell from left side tt right and back again
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85
Shrugs
Barbell in hands,straight arms, shrug
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Side knee
Side knee, alternating leg
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93
Side knee to sandbag
Alternate leg
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Side plank
Plank on your feet and elbow, switch after half exercise
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Single leg squats
Alternating leg
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88
Skull crushers (EB)
Lay on back with weight in hands, behind head. Lift towards celing.
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90
Skull crushers (KB)
Lay on back with weight in hands, behind head. Lift towards celing.
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11
Spiderman pushup
Standing pushup stance and throw left leg up as you were climbing, then alternate other leg
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102
Squat (speed)
Butt down, arms out in front of you as fast as you can
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79
Squat high pulls
Squat with 1/2 KB in hands and lift KB to shoulder height
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Squats (slow)
Butt down, arms out in front of you
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61
Standing knee to elbow cross
While standing, raise left knee and lower right elbow, alternate
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92
Straight knee to sandbag
Alternate leg
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Straight knees
Straight knee, alternating leg
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80
Suitcase deadlift
One hand deadlift KB from ground, alternate hands
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36
Superman
On stomach on ground, raise arms and legs, hold and let down
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24
T raise
Lay on your stomach on the floor, arms straight out, lift arms so that hands get closer to the ceiling
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37
The dog
Standing on hands and knees, raise left hand and right leg and alternate
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26
Tricep dip (CH)
Using a chair or like, do triceps dips behind but near your body
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46
Triceps lift with Kettlebell
Triceps lift behind your head with kettlebell
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65
Triceps pushup
Pushups with arms low, next to body
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40
Twist crunch
Crunches but where you alternate your body first to the left then right
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51
V situps
On back arms and legs straight, raise arms and legs into V positioon. Repeat.
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59
Wall push
Push the wall while standing
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Wall pushups
Standard push ups against a wall with body slighly bent
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25
Wall sit
Sit against a wall, legs 90 degrees
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20
Wide push-ups
Pushups with a wide grip
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4
Windmill
Feet wide apart, arms straight out, alternating by touching your left hand to your right foot and vice verse.
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75
Z bends
Stand on knees, arms straigh ahead, stright line from knee to shoulder. Slowly let body backwards to put weight on quads
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AD SPACE
Created by
Martin Karlsson
in 2012-2013. Share this workout on
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