Matsumura Seito - 25 Basics

1. Left Forward Stance, Double Punch
        Hidari Shizen-Dachi Ni Seiken Chudan-tsuki
    Right Forward Stance, Double Punch
        Migi Shizen-Dachi Ni Seiken Chudan-tsuki

2. Open Leg Stance, Double Middle Punch Left Arm Out
        Heiko-Dachi Hidari Ni Seiken Chudan-tsuki
    Open Leg Stance, Double Middle Punch Right Arm Out
        Heiko-Dachi Migi Ni Seiken Chudan-tsuki

3. Open Leg Stance, Double Upper Lip Punch Left Arm Out
        Heiko-Dachi Hidari Ni Seiken Jodan-tsuki
    Open Leg Stance, Double Upper Lip Punch Right Arm Out
        Heiko-Dachi Migi Ni Seiken Jodan-tsuki

4. Open Leg Stance, Sweep Foot, Punch Middle, Block Double Bone same arm
        Heiko-Dachi Ashi Barai Chudan-tsuki Chudan-Uke

5. Left Forward Stance Step Cross Body Block
        Hidari Shizen-Dachi Uchi-Uke

6. Left Forward Stance Step Single Bone Block
        Hidari Shizen-Dachi Kake-Uke

7. Left Forward Stance Step Hand Block
        Hidari Shizen-Dachi Shuto-Uke

8. Left Forward Stance Step Double Punch (Kiai)
        Hidari Shizen-Dachi Ni Seiken Chudan-Tsuki Ido Kiai Nippon Tsuki

9. Left Forward Stance Step Down Bock
        Hidari Shizen-Dachi Gedan-Uke

10. Left Forward Stance Step Double Bone Block
        Hidari Shizen-Dachi Chudan-Uke

11. Left Forward Stance Step Head Block
        Hidari Shizen-Dachi Jodan-Uke

12. Left Forward Stance Punch Kick Step
        Hidari Shizen-Dachi Seiken Jodan-Tsuki (or Seiken Chudan-Tsuki) Mae-Geri

13. Left Forward Stance Step Single Punch Kiai each punch
        Hidari Shizen-Dachi Seiken Chudan-Tsuki Kiai Ippon Tsuki

14. Right Forward Stance Back Leg Front Snap Kick
        Migi Shizen-Dachi Mae-Geri
      Left Forward Stance Back Leg Front Snap Kick
        Hidari Shizen-Dachi Mae-Geri

15. Open Leg Stance, Block to the Front Kick to the Side
        Heiko-Dachi Mae-Uke Yoko Kin-Geri

16. Attention Stance, Shin Kicks
        Musubi-Dachi Shioto-Geri

17. Attention Stance, Side Kicks
        Musubi-Dachi Yoko Geri

18. Open Leg Stance, Front Side Kick
        Heiko-Dachi Zempo Yoko-Geri

19. Attention Stance, Back Kick
        Musubi-Dachi Ushiro-Geri

20. Right Forward Stance Back Leg Side Kick then Front Kick (same leg)
        Migi Shizen-Dachi Yoko-Geri Mae-Geri
      Left Forward Stance Back Leg Side Kick then Front Kick (same leg)
        Hidari Shizen-Dachi Yoko-Geri Mae-Geri

21. Right Forward Stance Back Leg Front Kick then Side Kick (same leg)
        Migi Shizen-Dachi Mae-Geri Yoko-Geri
      Left Forward Stance Back Leg Front Kick then Side Kick (same leg)
        Hidari Shizen-Dachi Mae-Geri Yoko-Geri

22. Left Forward Stance Step Down Block (slow forward, fast back)
        Hidari Shizen-Dachi Gedan-Uke

23. Left Forward Stance Right Arm Out Step Punch (kiai each)
        Hidari Shizen-Dachi Gyaku-Tzuki Kiai Ippon Tzuki

24. Left Forward Stance Step Block Sweep Jab
        Hidari Shizen-Dachi Chudan-Uke, Kake-Uke, Nukite

25. Push-up Position Toe Strikes
      Push-up Position Knuckle Strikes
      Push-up Position Hops on Knuckles
      Push-ups 30-50

Also you would do Running in Place and Jumping Jacks (side straddle hops) at the end. Followed by Breathing Exercises.