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.
| Jumps | Jump into the air and back again | |
| Free boxing | Free boxing against bag | |
| Barbell pullover | Straight body, back slightly elevated, barbell in straight arms, let down above head and back again | |
| Pushup | Standard pushup with average width between your hands | |
| Plank bird dog | From plank, raise left arm and right foot. Alternate | |
| Chair jumps | Jump up on chair with both feet, go down. Repeat. | |
| Single leg squats | Alternating leg | |
| Suitcase deadlift | One hand deadlift KB from ground, alternate hands | |
| Triceps lift with Kettlebell | Triceps lift behind your head with kettlebell | |
| Triceps pushup | Pushups with arms low, next to body | |
| Superman | On stomach on ground, raise arms and legs, hold and let down | |
| Elevated crunches | Crunches with your legs in the air, 90 degrees | |
| Lying triceps lift | Lay on your stomach, legs down your sides, then lift your hands against the ceiling | |
| Straight knee to sandbag | Alternate leg | |
| Chest expanders | Stand up, arms straight out from sides, hug and return | |
| Double biceps curl | With exercise bar against wall | |
| Spiderman pushup | Standing pushup stance and throw left leg up as you were climbing, then alternate other leg | |
| Leg circles | On back, legs straight above floor. Circle feet | |
| Kneeling triceps press | On one knee, arms at sides, press down and up using cable machine | |
| Chins | Using a pull-up bar, with palms forward away from you. |