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.
| Wall push | Push the wall while standing | |
| Dumbell chest press | On your back on floor, press dumbells to ceiling and back | |
| Good mornings (KB) | With kettlebell behind head, bow in good mornings. | |
| Heavy bag push | Push the heavy bag | |
| Bent leg twist | On back, arms out, legs 90 degrees, roll legs to left and right in air | |
| Plank bird dog | From plank, raise left arm and right foot. Alternate | |
| Hip raise | Lay on back, arms out, then raise and lower your hip | |
| Standing knee to elbow cross | While standing, raise left knee and lower right elbow, alternate | |
| 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 | |
| Front kick to sandbag | Alternate leg | |
| Hindu Squats | Arms big circles in sync with squats | |
| Run in place | Run on the spot | |
| Dumbell lunge rotation | Lunges with dumell in straight arms in front of you. While going down, rotate body to side. Alternate sides. | |
| Hindu pushup | Also known as the worm | |
| Kneeling triceps press | On one knee, arms at sides, press down and up using cable machine | |
| Chest expanders | Stand up, arms straight out from sides, hug and return | |
| Good mornings (EB) | Stand up, body bent forward straight legs. Bow with exercisebar behind your head | |
| Mountain climbers | Hands wide apart on floor, feet up beside your body alternating left and right | |
| Reverse plank | Elbows and feet, chest up | |
| Preacher curl | Bicps curl with support under your elbows. Otherwise regular biceps curls. |