Hahaha - you do knee bends?? That's weird! What about push-ups? No push-ups?
I'm better at sit-ups than push-ups.
I haven't played in a long while, but I've given thought to a good practice regimen -- primarily because I did have one when I was singing.
* Long tones. Always a good warm-up thing, particularly if you're doing it with a tuner (if you're a beginner, you should ALWAYS do this with a tuner).
* Octave leaps. Again, with a tuner.
* Thirds. Again, with a tuner.
* Scales. Both long tones and short. Mix 'em up. Keep it even. A tuner and metronome are your friends.
(* On sax, I'd do some harmonics, too. I don't think you can do that on flute.)
The above can take you through a good half hour or more.
There are further vocal warm-ups that include breathing exercises, but this isn't a vocalists' forum
.
* Go on to the piece(s) you're needing to practice. The idea is not to play everything as fast as possible (unless you're playing
"As Fast as Possible"), but to play it at a consistent speed and work up to the performance speed. If everything is cake but a small section, work on that section until you can build up the speed.
* If I don't have anything to practice, I can always pull out Sigurd Rascher's
24 Intermezzi ('course, I'm talking about sax), but I'm sure there's a flute equivalent by someone like James Galway. It's just to limber you up with something that's soul-crushingly difficult (hey, Rascher used key signatures with double-sharps and double-flats) so everything else seems easy.
* I generally would pull out one of the Bach Cello Suites (I played baritone sax, which is approximately the same range as a cello) and run through one or more of those, because they're the Bach version of the
Intermezzi for cello.
FWIW, the sit-ups and/or a walk will help you with your flute playing in several ways: build up lung capacity, build stamina and increase your life expectancy. So, while my comment was amusing, it's also a good idea
.