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.
| Roundhouse kick | Low, center, high. Alternate leg. | |
| Plank | Straight body, don | |
| Skull crushers (EB) | Lay on back with weight in hands, behind head. Lift towards celing. | |
| Wall sit | Sit against a wall, legs 90 degrees | |
| Wide push-ups | Pushups with a wide grip | |
| Front kick + knee | Left front kick, follow right straight knee. Alternate legs. | |
| Crunches | Abdominal crunches | |
| Bent leg twist | On back, arms out, legs 90 degrees, roll legs to left and right in air | |
| Wall pushups | Standard push ups against a wall with body slighly bent | |
| Free fight sandbag | Free combinations on bag | |
| Heavy bag push | Push the heavy bag | |
| Double biceps curl | With exercise bar against wall | |
| Bicycle crunch | On your back, arms behind head, legs in 90 degrees, alternate left knee to right elbow and vice verse | |
| Push-up plank | From push-up position, go to plank position one hand at a time and back again. Repeat. | |
| Back lifts | Raise back slowly against ceiling. | |
| Standing knee to elbow cross | While standing, raise left knee and lower right elbow, alternate | |
| Bicycle | On your shoulders and elbows, cycle feet in air. | |
| Jumps high knees | Jump straight up, pull up knees to chest in air | |
| Windmill | Feet wide apart, arms straight out, alternating by touching your left hand to your right foot and vice verse. | |
| Diamond pushup | Push-ups with hands forming a diamond on the floor |