McCoy's Karate

R.O.M.
1. Neck
2. Arms
3. Torso
4. Waist
5. Hips
6. Quads
7. Hams
8. Abads
9. Knees
10.Ankles

YOGA Part 1.
1. Touch
2. Split
3. Tilt
4. Walk it in
5. Walk it out
6. Sit it down
7. Reach up
8. Arch back
9. Step out
10. Lean back

YOGA Part 2.
1. Monkey
2. Cobra
3. Dog
4. Cat
5. Camel
6. Spider
7. Spread Eagle
8. Superman
9. Full Extension
10.Arch back

YOGA Part 3.
1. Triangle
2. Up Dog
3. Down Dog
4. Chair
5. 1-arm incline
6. Crescent
7. 1 leg incline
8. Warrior
9. Tilt back
10. Tilt forward
11.Balance
12. Scorpion

BOXING
1. 12' 
2. 6' 
3  9' 
4. 3' 
5. 1-Punch
6. 2-Punch
7. 3-Punch
8. Cross Twist
9. Uppercuts
10.Hooks

KARATE KICKS
1. Sit and Snap
2. Lying Side 
3. Kneeling Back
4. Front
5. Side 
6. Back
7. Knee
8. Front and Side
9. Side and Back
10.Jump Kick

OUTDOORS
1. Walk
2. Sprint
3. Jog
4. Hills
5. Bike

UPPER BODY
1. Push Ups
2. Chin Ups
3. Dips 
4. Pull Ups
5. Body Builders

LOWER BODY
1. Calves
2. Knee Bends
3. Front Lunge
4. Side Lunge
5. Buck up

MIDSECTION
1. Sit Ups 
2. Torso Twist
3. Leg Raises
4. Crunches
5. Knee Raises

WEIGHTS - Upper Body
1. Chest
2. Biceps
3. Back
4. Triceps
5. Lats
6. Delts
7. Traps

WEIGHTS - Lower Body
1. Quads
2. Hams
3. Back
4. Glutes
5. Calves
6. Adductors
7. Abduction

2 LB. DUMBBELLS
1. Press
2. Flys
3. Pullovers
4. Pulls
5. Shrugs
6. Curls
7. Extensions
8. Laterals
9. Verticles
10. Squats

ACTIVITIES
1. Basketball
2. Football
3. Golf
4. Grappling 
5. Karate
6. Kickboxing
7. Soccer
8. Softball
9. Swimming
10. Tennis