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