Slow and steady is the way to go, pushing too hard just sends you backwards.

Stretching and Calisthenics Routine

Ab Wheel Seven Sets of Three
Standing Bicycle Crunch Three sets of eight.
Horse Stance Cross Punch Three sets of eight.
Oblique Knee Raise Three sets of eight.
Front Kick Three sets of eight.
Leaning Knee Raise Three sets of eight.
Round House Kick Three sets of eight.
Front Kick Three sets of eight.
Back Kick Three sets of eight.
Body Weight Squats Three sets of ten.

Michael Cole