Hmm, I'll describe it as best I can. Usually, I start up with 50 jumping jacks or running in place or DDR - whatever gets your blood pumping.
First, I stand normally, with feet shoulder-width apart, stretching way up, then go down as far as you can go without bending your knees. After, stretch side to side. Do this routine 3 times, holding the down position 15-20 seconds each time.
Next, I usually go into horse stance, which is the further apart my feet can go sideways while still standing. It's hard to explain without a qualified karate instructor. The next stretch consists of squatting on the right foot and stretching out the left, distributing weight between your hands and right foot. Copy this with the left side. Next, do the same, but put your stretching leg on to your heel, and copy that for the other side. To finish, perform side-splits. You'll notice that you'll get better and better every time.
Next, do butter-fly sitting. Simply touch the soles of your feet together and bring your feet as close as you can to your crotch while keeping your knees down. After, kick out your left leg on the floor with your toes pointing to the sky and reach for that mother as best as you can. You should aim to hold on to your toes, and your right foot should be touching your inner left thigh. Hold it for 15-20 seconds. Repeat with right.
Next, open your legs as wide as you can on the ground with your toes still pointing to the sky. With your legs still parted, reach for your left foot for 15-20 seconds, then repeat with your right foot. It hurts a lot more without that supporting leg, right? After you've done this, keep your legs open and try to touch your head to the floor straight down. This is a midsection and leg-heavy exercise that really helps, especially with the next one - bring your legs together and stretch forward to grab both your feet, and hold like every other exercise.
The next one is a little difficult to describe. You simply sit cross-legged, I guess, and bring your right foot to your inner thigh while your left foot sits under your right thigh, while keeping your knees down. After, put your right foot on the floor, heel and ball and toe, over your thigh. Then, stretch your torso to the right, using your left arm as leverage on your left knee and your right hand behind your back as you turn. When you're done, go back to your intial position and bring your right foot as high as you can up to your forehead. In karate, some people used to be able to put their foot behind their head but I could barely get it up on my head.
Then, repeat this section with your other foot.
After all that, I do a bit of bicycle/leg lifts to improve my midsection. Simply lay on the ground and put your hands under your lower back as leverage, and raise your legs up without bending them until you form a 90º angle with your body. Lower them back down, but don't let your feet touch the ground. Repeat as many reps until you feel the burn, and then go five more and you're done. You can do as many sets as you leg. As for the bicycle, simply do the same, but instead of leg lifting you act if you're riding a bicycle right-side-up, with your legs in the air.
