ROUTINE #1 “Fight on Fridays” 30 Sprawls 30 Push ups 30 Sit ups 30 Air Squats 30 Sprawls w/ a 1-2 punch on the bag (–or- 30 Medcine ball Side Jumps) X2 or X3 ROUTINE #2 “Ab Crusher #2” 10 Knees to Elbows 10 Floor Wipers 135 lb Barbell 10 Medicine ball Slams 5 – each side – Kettlebell 1 Arm Presses X2 This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.