You can't go wrong with the pushup, jumping jacks, and crunches routine. This routine had me so fit I was a superstar with the ladies and a terror in the ring.
Okay I made another list after I lost my previous one. This isn't for me now, this is also for you guys. Maybe you will benefit from it. Or maybe not.
Piriformis Stretch - http://www.liveawesome.com/public/289.cfm?sd=60
Stretch, his widener - http://www.liveawesome.com/public/261.cfm?sd=60
Core loosener - http://www.liveawesome.com/public/233.cfm?sd=60
Cobra STRETCH - http://www.liveawesome.com/public/229.cfm?sd=60
Cat stretch - http://www.liveawesome.com/public/227.cfm?sd=60
Full body exercises
The stretcher - http://www.liveawesome.com/public/369.cfm?sd=59
Upward dog - http://www.liveawesome.com/public/349.cfm?sd=59
Mountain climbers - http://www.liveawesome.com/public/337.cfm?sd=59
Jumping jack - http://www.liveawesome.com/public/272.cfm?sd=59
Merry go round - http://www.liveawesome.com/public/264.cfm
Inch worm - http://www.liveawesome.com/public/260.cfm
Hindu pushup - http://www.liveawesome.com/public/252.cfm
Full bridge - http://www.liveawesome.com/public/250.cfm
Upper body exercises
Triangle push ups - http://www.liveawesome.com/public/355.cfm?sd=63
Push ups - http://www.liveawesome.com/public/311.cfm?sd=63
Handstand - http://www.liveawesome.com/public/255.cfm?sd=63
Handstand push up - http://www.liveawesome.com/public/254.cfm?sd=63
Dips - http://www.liveawesome.com/public/239.cfm?sd=63
Lower body exercises
Leg ups - http://www.liveawesome.com/public/269.cfm?sd=62
Squat jumps - http://www.liveawesome.com/public/257.cfm?sd=62
Wall sit - http://www.liveawesome.com/public/365.cfm?sd=62
Wide squat - http://www.liveawesome.com/public/360.cfm?sd=62
Lunges - http://www.liveawesome.com/public/268.cfm?sd=62
Calf raises - http://www.liveawesome.com/public/219.cfm
Core and abs exercises
Tibetan rite leg up - http://www.liveawesome.com/public/368.cfm?sd=61
The boat - http://www.liveawesome.com/public/344.cfm?sd=61
The prone bridge - http://www.liveawesome.com/public/342.cfm?sd=61
Side bend - http://www.liveawesome.com/public/320.cfm?sd=61
Rise and shine - http://www.liveawesome.com/public/305.cfm?sd=61
Over the head leg lifts - http://www.liveawesome.com/public/291.cfm?sd=61
High tai chi twist - http://www.liveawesome.com/public/253.cfm
Muscle-Up. A gymnastic based move. If you can do 10 reps, good form, you are one explosive, powerful wrestler. It is a basically a pull-up followed immediately by a dip.
crossfit uses the muscle up a lot. i have no way of doing them so i sub dips and chins.
We really need to add burpees on this list. Very good though.
thank you ^^
burpees are very useful, especially for conditioning and explosive endurance. it's not amazing for building raw explosive power (as the jump portion can be done for pretty high volume), but repeatedly jumping, burpee after burpee is great. for awhile i used it almost exclusively for my conditioning and it produced great results for me. i felt like my gas tank was always running high. of course once it gets bland, throwing in things like jumping into a pull-up or chin-up or using a weighted vest are awesome variations.
12/06/08 - Added burpees.