Stretching and Calisthenics Routine

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

Michael Cole