ROUTINE #1 21 reps, 15 reps, 9 reps Medicine ball Sit up Stand up Slams Pull-ups (any style) Kettlebell Swings ROUTINE #2 30 Seconds each Split Jumps Push-ups Physioball Lateral Roll X2 ROUTINE #3 30 Seconds each Spider-man push-ups Burpees Crab walk X2 ROUTINE #4 Tabatas (8 rounds 20 sec/10sec) Air squats Dips on Physioball (pick one or alternate) 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.