Torifune, the rowing motion in three counted sets; furitama, hands cupped at the lower belly, shaking, then still; then a fixed count of standing breath. Six to eight minutes in an arm's reach of space. These are Omoto rites, chinkon kishin, kept and renamed, and this page says so.
The sequence
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Feet apart, one forward. Three sets of rowing at your own count, the shaking, then stand still and breathe.
The page beeps at each change and keeps the minutes. It counts nothing you did not do. Voice the kiai or do not; the record is the same.
Sessions
The honest limit, stated first. The warm-up that millions of people do as physical preparation for a martial art is a set of rites from Omoto-kyo, a new religion whose headquarters the Japanese state dynamited in December 1935, kept by Ueshiba and renamed after the war because the movements looked harmless and the theology was not exportable. Oomoto still exists and regards the removal as theft, and that is printed here, not footnoted. The art itself does worse than its warm-up: its central technical claims collapse under live resistance, the no-touch throw lineage is fraud, the unbendable arm is a well-understood trick of biomechanics, and the founder's wartime affiliations are not clean. What is left is a good six-minute standing routine, which is much less than what was promised and still worth six minutes. Credit Omoto by name when you teach it to anyone.