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Fitness Workout

July, 2007

This workout is inexpensive and requires little material, space, or gear. Derived from a workout for oceangoing military, who only had very limited space on ships for exercising. Modernized with some yoga positions.

Full jumping jacks 50
Trunk Twister (sit) 10
trunk side stretch 10
Back Bends-up 30
Boxing Push Ups 25-50
Hi Jack Hi Jill 10
Push Ups (feet high) 35-60
Locust (Yoga) 8
Press Press Fling 10
Dive Bomber Pushups 15-20
180 Twists 16
Side Split Squat / Lunge 20
Windmill (4-ct) 10
Bow (Yoga) 8
Tricep Pushups 15-35
Windmill (2-ct) 15
Push Ups 20-40
Swimmer Stretch 8
Invert Push Ups (arm low) 10
Sit Ups 60-100
T Push Ups 10
Leg Levers 10
Sitting Twisters 20-30
Trunk Rotations 10
Ab lifts - upright 10
Ab lifts - bent 10
Sitting Knee Bends 20-40
Bicycle Crunch 20-40
Frog Situps 15-30
Oblique Crunches 15-25
Trunk Bending Fore & Aft 10
Hip Bridge Lifts 20
Back Flutter Kicks 125-300
Hello Darlings 50-120
Trunk Bending Fore & Aft 10
Plow (Yoga) 8
Neck Rotations 20-40
Sitting Flutter Kicks 30-50
Side Pillar Bridge Lifts 20
Standing Leg Lifts 15-25
Standing Leg Curls 15-25
Leg Ups 15-30
Lunges 10-40
Standing Knee Ups 15-30
Sit Ups 60-100
Alt. Heel Touch Crunches 25-50
Side double leg raise 8
Neck press rotations 12
Isometric Neck 10
Knee Circles 10
Ankles 12-20
Isometric Chest Squeeze 12-20
Stomach Flutter Kicks 30-130
Mountain Climbers 25-40
Cherry Pickers 10
Arm Walk 10
Run in Place 40
S T R E T C H 5
Inboard and Outboard Circles 30-50
Trunk Bending F & A 10
8-count bodybuilders 30-50
180 Twists 16
Alternate Pull-ups, Dips, Rope, Run 7
Squats and Jumpees 100
Handstand Push Ups 10
sprint in place 40
Hands down shrug 18
Face Exercise 11
1-leg squat 10-20
Kneel leg extouts - back 15
Kneel leg extouts - side 12
Arm Rope 30
Flat Swimming 12
Hip Lift 16
Clock Lunge 8 ea
Low Back Stretch 12
Yg Cobra 5
Weighted Turkish Getups 14
Straight-arm Horiz. Plank 60 s
Aerial Push Ups 8
Leg Over Stretch 8
Boxing Crunch 20




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