Below is my standard workout. I usually do the warm up, upper or lower and finish with abs. Give yourself 30 minutes, and go for it.
| Warm Up | Upper Body | Lower Body | Abdominals | Back | Fore & aft | Push ups
Standard Wide Diamond Happy Down & around Hesitation Negative | Boot slappers | Crunches
Fist on head Reach between Reach around Pull the rope Grab the bar Biceps on ears Cross arms Heel to heel Ankle on knee Knees on deck | Flutter kicks |
|---|---|---|---|---|
| Side to side | Mountain climbers | Friendly monkeys | Knee to chest roll-ups | Superman |
| Cherry pickers | Squat thrusts | Rocking chairs | Bicycles | Alternate Superman |
| Bend & reach | Snow angels | Wedding march | Flutter kicks | Donkey kicks |
| Side/straddle hops | Fly-aways | No step in between | Hello dollys | Cobra stretch |
| Half jacks | Sun gods | Step forward, step back | Dirt gods | |
| Steam engines | Body builders | Wall sits | Around the world | |
| 6 45 90 |
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