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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 |