This workout routine is a combination of cardio and strength training exercises. The first part of the routine focuses on jump rope or jumping jacks for 10 minutes to warm up, followed by a series of rotations and expansions for various body parts including the shoulders, arms, torso, neck, and hips.

The workout section includes exercises for various muscle groups, such as squats, pull ups, handstand push ups, leg raises, push ups, chin ups, dips, and planks. These exercises will help to build strength and improve overall fitness.

The stretching portion of the routine includes a variety of stretches for the neck, arms, shoulders, core, chest, legs, and back. These stretches will help to increase flexibility, reduce muscle soreness, and improve range of motion. It's important to stretch after each workout to help prevent injury and improve recovery.

Overall, this workout routine provides a well-rounded fitness program that can help to improve your overall health and fitness levels. However, it's always important to check with a doctor before starting a new exercise routine, especially if you have any pre-existing medical conditions.

There are some audios bellow to download so you can do the entire routine with a robotic voice that sets the pace of the exercise. At the end, i have puted the Win Hof Breathing exercise, narrated by the man himself. The only diference between this audios are the soundtrack.