#16 – CW: Freakout Friday 24/4/2020



1, Gangnam Style Squats

2, Side-to-Side Touches

3, Squat Jumps

4, Staying Alive

5, Punch-out Round Overs

6, Alternating Hand Turnovers

7, Chest press Bum Kicks

8, Reach Overs

9, Single Leg Glute Bridge

10, Twisting Back Raise/ Russian Twist/ Navratilova Twist

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#15 – Canned Workouts 22/4/2020



1, Squat Calf Raise

2, Travelling Side Squats

3, Alternating Shoulder Press

4, Opposed Force Arcing-up Front Raise

5, Opposed Force Row

6, Co-Ordinates

7, Opposed Force Pull Downs

C1, Shoulder Tap Planks x20

C2, Hip Twisting Plank x20

C3, Circular Good Morning x10

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#7 – Canned Workout 30/3/2020



1, Bodyweight Squats

2, Reverse Lunge Backswing

3, Squatted Punches

4, Combined Force Leg Press Bicep Curls

5, Triceps Kickback

6, Elevated Mountain Climber/ Climb the Rigging

7, Glute Kickbacks

C1, Combined Force Back Raise/ Good Morning x20

C2, Combined Force Otis Ups x20

C3, Bicycle Crunches x30 (quick rest on 15)

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#5 – Canned Workouts 25/3/2020



1, Squat Out & Press

2, Star Jump/ Star Step Out

3, Box Kick Over/ Box Step Over

4, Axis 3

5, Full Bow Rotator Cuff

6, Staying Alive Toe Touches

7, Naked Speed Upper Cuts

C1, Oblique Jacks x10ea

C2, Downward Dog x12

C3, Cobra x12

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#4 – Canned Workouts 24/3/2020



1, Body Weight Squats

2, Knee Raises

3, Lunging Sweep

4, Combined Force Rows

5, Combined Force Pulldowns

6, Tick Tock

7, Lateral Raise with a Twist.

C1, Circular Good Mornings

C2, Side Bends

C3 Hip Hulas

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#3 – New FREE Live Stream-Workout 18/3/2020



My first test Live-stream on Facebook uploaded here. Using homemade equipment.

1, Pulsing Sumo Squats

2, Co-ordinated Knee Raises

3, Squat in & Out

4, Dumbbell Callout Punches

5, Triceps Overhead Extensions

6, Arm Circles

7, Knee to Elbow

C1, Quadruped Swimmer (x10ea)

C2, Prone Glute Kickback (x10ea)

C3, Pengiun Crunch (x20)

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