Part I - Warm Up
A1 - Jump the Rope
A2 - Shoulder Rotations
A3 - Arm Raises
A4 - Torso Rotations
A5 - Chest Expansions
A6 - Neck Rotations
A7 - Hip Rotations - Left
A8 - Hip Rotations - Right
A9 - Reverse Hip Rotations - Left
Wim Hof Breathing Method
A10 - Reverse Hip Rotations - Right
A11 - Front Leg Raises - Left
A12 Front Leg Raises - Right
Part II - Calisthenics
B1 - Squats
B02 - Chin Ups
B03 - Handstand Push Ups
B04 - Leg Raises
B05 Push Ups - Finger Hold
B06 - Push Ups - Closed Fist
B07 - Push Ups - Diamont
B08 - Pull Ups
B09 - Dips
B10 - Pelvis Elevation
B11 - Horizontal Plank
B12 & B13 - Lateral Planks
B14 - Glute Kickback
Part III - Streching
C1 - Neck Benders
C2 - Neck Rotators
C3 - Arms Biceps
C4 - Arms Triceps
C5 - Arms Wrist Flexors - Left
C6 - Arms Wrist Flexors - Right
C7 - Neck Trapezius - Left
C8 - Neck Trapezius - Right
C9 - Shouders Deltoid/Rhomboids - Right
C10 - Shouders Deltoid/Rhomboids - Left
C11 - Core Olique/Intercostals - Right
C12 - Core Olique/Intercostals - Left
C13 - Chest Pecs
22 - Back Lumbar Extensors - Right
C14 - Legs Calves - Right
C15 - Legs Calves - Left
C16 - Legs Achilles/Soleus - Right
C17 - Legs Achilles/Soleus - Left
C18 - Hip Abductors - Right
C19 - Hip Abductors - Left
C20 Legs Quadriceps - Right
C21 - Legs Quadriceps - Left
C23 - Back Lumbar Extensors - Left
C31 - Neck on Wall
C24 - Legs Hamstrings
C25 - Hip Internal Rotators - Right
C25 - Hip Internal Rotators - Left
C27 - Legs Groin
C28 - Legs Adductors/Groin
29 - Hip External Rotators - Left
29 - Hip External Rotators - Right