XBXfitnessplanforwomen

ThefitnessprogramdevelopedbytheRoyalCanadianAirForce

10testedexercises

Thistellsyouwhattodo,wheretostart,howfastyouprogress,andhowfaryoushouldprogresstoachieveadesirable levelofphysicalfitness.

Yourequirenoequipmentandverylittlespace. Itonlytakes12minutesaday. WhattheXBXPlanIs

TheXBXplanisaphysicalfitnessprogramcomposedoffourchartsoftenexercises,arrangedinprogressiveorderof difficulty.Thetenexercisesoneachchartarealwaysperformedinthesameorder,andinthesamemaximumtimelimit. Thechartsaredividedintolevels.Thereare48levelsinall,12ineachchart.Thelevelsarenumberedconsecutively, startingwith1atthebottomofChartIandendingwith48atthetopofChartIV. Inadditiontotheregularexercise,twosupplementalexercisesareavailableforChartI,II,andIII.Theseexercisesarefor themusclesofthefeetandtheanklesandforthosemuscleswhichassistinthemaintenanceofgoodposture.

HowXBXworks
Anyexerciseplanorprogramshouldworkonthebasisofaneasystartandgradualprogression.Asphysicalfitness improves,theworkloadisincreased.TheXBXapproachtoexercisefollowstheseprinciples. XBXincorporatestwomethodstomaketheworkloadgreater: First Thetimelimitforeachexerciseremainsthesametimeinallcharts,butthenumberoftimestheexerciseisperformed withinthistimelimitisincreasedateachlevelwithineachchart. Second Theexercisesaremademoredifficultfromeachcharttothenexthigherone. Oneachchartyoudothesameexercisesateachofthetwelvelevelsbutincreasethenumberoftimesyoudothem. Asyoumovetothenexthighercharttheexercisesarebasicallythesamebuthavebeenmodifiedandmadeslightlymore demanding.TheXBXhasbeenplannedforgradual,painlessprogression. Followtheplanasoutlined. Donotskiplevels. Donotprogressfasterthanisrecommended.
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WhattheXBXExerciseAreFor
TheXBXwillimproveyourgeneralphysicalconditionby: Increasingmuscletone increasingmuscularstrength increasingmuscularendurance increasingflexibility increasingtheefficiencyofyourheart Eachexerciseisincludedbecauseofitscontributioninoneormoreoftheseareas: Thefirstfourexercisesareprimarilytoimproveandmaintainflexibilityandmobilityinthoseareasofthebodywhichare usuallyneglected.Theyalsoserveasawarmupforthemorestrenuousexerciseswhichfollow. Exercise5isforstrengtheningtheabdominalregionandthemusclesofthefrontsofthethighs. Exercise6exercisesthelongmusclesoftheback,thebuttocks,andthebacksofthethighs. Exercise7concentratesonthemusclesonthesidesofthethighs.Thesemusclesgetverylittleworkinroutinedaily activities,orindeedinmostsports. Exercise8isprimarilyforthearms,shoulders,andchest,butatthesametimeexercisesthebackandabdomen. Exercise9ispartlyfortheflexibilityinthewaistareaandforstrengtheningthemusclesofthehipsandsides. Exercise10,theruninplacewithjumping,whileexercisingthelegs,isprimarilyfortheconditioningoftheheartandlungs. The2SupplementaryExercisesareincludedforthosethatwishtodoalittlemore.Oneexerciseisforstrengtheningthe musclesofthefeetandtheanklejoints.Theotherisforthosemusclesofthebackandabdomenwhichassistinthe maintenanceofposture.

WhattheXBXChartsMean
Belowisanexplanationofwhatthechartpagesmean.Checktheparagraphheadingsbelowwiththesamplechartonthe oppositepage. Exercise Thenumbersacrossthetopsofthechartsaretheexercisenumbersfrom1to10.Thecolumnheaded1referstoExercise1, andsoon.Theexercisesaredescribedandillustratedintheareasbelowthecharts.Exercises8Aand8Bareunder supplementalexercises,ifyouchosetodothese,dothembetweenexercise8and9. Level Thenumbersalongtheleftofthechartarethelevelsoftheprogram,andeachreferstothelineofnumbersbesideitunder theexerciseheadings.ForexampleatLevel14youdotheExercise3seventimes,Exercise6fifteentimes,andsoon. MinutesforEachExercise Theallottedtimeforeachexerciseisshownhere.Theexercisesnumbered1to4arethewarmupandallfouraretobe completedwithin2minutes,oraboutahalfminuteeach.Otherexamples:Exercise5takes2minutes,andExercise6takes 1minute.Thetotaltimeforeachleveloftenexercisesis12minutes.Itisimportantthatalltheexercisesbedonewithin thistotaltimelimit.Donotmoveuptothenextleveluntilyoucandoyourpresentlevel,withoutexcessivestrainor fatigue,inthe12minutes.

RecommendedNumberofDaysatEachLevel Printoutachartforyourselfandrecordintheboxprovidedoneachchartpagethenumberofdaysyouspendateachlevel beforeprogressingtothenext.

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 MyProgress Thischartisprovidedtoenableyoutokeeptoanaccuraterecordofyourprogressonthewaytoyourphysicalfitnessgoal. Recordthedatesyoustartedandfinisheachlevel.Makeanoteofhowyoufeltasyoudidtheexercises.

Donotexpectstartlingresults.Fitnesstakestimeandpersistence.CoupleyourXBXprogramwithagooddiet,andyourprogresswill besteady.

YourFitnessGoal Asisexplainedintheinstructionsfortheuseoftheprogram,eachagegroupisgivenaphysicalgoaltoattain;thatis,a levelwhichtheyshouldtrytoreach. Thegoalsindicatedinthisplanarebasedontheaverageachievementsofgirlsandwomenwhohaveparticipatedinit. Yourgoal,then,isthelevelofyouragereachedwithoutunduestress,strain,orfatigue.Witheveryaverage,thereare individualswhosurpassit,andthosewhofallbelowit.IntermsoftheXBXplanandthegoals,thismeansthattherewillbe somewomenwhoarecapableofprogressingbeyondthegoalindicated,andontheotherhand,therewillbepersonswho willneverattainthisaveragelevel. Ifyoufeelabletomovefurtherthroughthechartsthanyourgoal,byallmeansdoso.If,ontheothercontrary,you experiencegreatdifficultyinapproachingthislevelyoushouldstopatalevelwhichyoufeeltobewithinyourcapacity.Itis impossibletopredictaccuratelyalevelforeachindividualwhousesthisprogram.Usethegoalsasguides,andapplythem withcommonsense. Fromtimetotimeasyouprogressthroughthelevelsyoumayhavedifficultywithaparticularlevelorexercise.Isso, proceedslowlybutkeepworkingatit.(Theseplateausmayoccuranywhereintheprogression.)Generallyyouwillbeable tomoveaheadafterafewdaysatthislevel.Ifyoucannot,thenyouhaveprobablyarrivedatyourpotentialphysicalfitness levelinsofarasthisparticularprogramisconcerned. Caution IfforanyreasonyoustopXBXformorethantwoweeksbecauseofillness,vacation,oranyothercauseDONOTrestartat thelevelyouhadattainedbeforestopping.DOdropbackseverallevelsortothenextlowerchartuntilyoufindalevel whichyoucandofairlyeasily.Physicalfitnessislostduringlongperiodsofinactivity.Thisisparticulartrueiftheinactivity werecausedbyillness.

InstructionsforUsingtheXBXPlan
FirstselectYOURGOALforYOURAGEfromthetablebelow.Locatethislevelinthechartswhichwillfollow.Markitinsome wayonyourprintedchartcircleitorunderlineit. Recordtherecommendedminimumnumberofdaysateachlevelintheboxprovidedoneachchartpage.Forexampleif youare28yearsofage,yourgoalisLevel30onChartIIIandyouspendATLEAST2daysdoingeachlevelonChartI,3days ateachlevelonChartII,and5daysateachlevelofChartIII.Donotmovefasterthantherecommendedrate.
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IfYour Ageis 78years 910years 1112years 1314years 1517years 1819years 2025years 2630years 3135years 3640years 4145years 4650years 5155years

Your Goal is Level 30 34 38 41 44 40 35 30 26 22 19 16 11

RecommendedMinimum NumberofDaysatEachLevelon Chart Chart Chart Chart I II III IV 1 1 1 1 1 1 1 2 2 4 5 7 8 1 1 1 1 1 2 2 3 4 6 7 8 x 2 2 2 2 2 3 3 5 6 x x x x x x 3 3 3 4 x x x x x x x

ToStartandProgress StartatLevel1,whichisatthebottomofChartI.Whenyoucandothislevelwithoutstrainandin12minutesmoveupto level2.Continuethroughthelevelsandchartsinthiswayuntilyoureachthegoallevelrecommendedforyouragegroup, ORuntilyoufeelyouareexercisingatyourmaximumcapacity. WhenYouHaveReachedYourGoal Onceyouhavereachedyourgoalyoushouldrequireonlythreeexerciseperiodsaweektomaintainit.

CHARTI
12 11 10 9 8 7 6 5 4 3 2 1 1 9 9 9 7 7 7 5 5 5 3 3 3 2 8 8 8 7 7 7 5 5 5 4 4 4 2 3 10 10 10 8 8 8 7 7 7 5 5 5 4 40 40 40 36 36 36 28 28 28 24 24 24 5 26 24 22 20 18 16 14 12 10 8 6 4 2 EXERCISE 6 7 20 30 18 16 14 12 12 10 8 8 6 4 4 1 28 26 24 20 18 16 14 10 8 6 4 1 8 14 13 12 10 9 8 7 6 5 4 3 3 2 9 14 14 12 11 10 10 8 6 6 4 3 2 1 10 170 160 150 140 125 115 100 90 80 70 60 50 3 8A 18 17 16 14 13 11 10 8 7 6 5 4 1 8B 20 18 17 15 14 12 11 9 8 6 5 3

Minutesfor each Exercise

Recommendednumberofdaysateachlevel:

Level

MYPROGRESS
Level 12 11 10 9 8 7 6 5 4 3 2 1 Started Finished Comments

ChartIExercises14

Exercise1ToeTouching
Start:Standerect,feet12inchesapart,armsoverhead. Bendforwardtotouchfloorbetweenfeet.Donottrytokeep kneesstraight. Returntostartingposition.

Exercise2KneeRaising
Start: Standerect,handsatsides,feettogether. Raiseleftkneeashighaspossible,graspingkneeandshinwith hands.Pulllegtowardsbody.Keepbackstraightthroughout. Lowerfoottofloor. Repeatwithrightleg.Continuebyalternatinglegsleftthan right.

Count:Eachreturntostartingpositioncountsone. Count: Leftandrightkneeraisescountone.

Exercise3LateralBending
Start:Standerect,feet12inchesapart,handsatsides. Keepingbackstraight,bendsidewaysfromwaisttoleft.Slide lefthanddownlegasfaraspossible.Returntostarting positionandbendtorightside.Continuebyalternatingto leftthantoright.

Exercise4ArmCircling
Start: Standerect,feet12inchesapart,armsatsides.Make largecircleswithleftarm.Doonequarteroftotalcountwith forwardcirclesandonequarterwithbackwardcircles.Repeat withrightarm.

Count:Bendstotheleftandrightcountone. Count: Afullcirclecountsone.

ChartIExercises58

Exercise5PartialSitups
Start:Lieonback,legsstraightandtogether,armsatsides. Raiseheadandshouldersfromflooruntilyoucanseeyour heals.Lowerheadtofloor.

Exercise6ChestandLegRaising
Start: Liefacedown,armsalongsides,handsunderthighs, palmspressingagainstthighs. Raisehead,shoulders,andleftlegashighaspossiblefromthe floor.Keeplegstraight.Lowertofloor. Repeatraisinghead,shoulders,andrightleg. Continuebyalternatinglegs,leftthenright.

Count:Eachpartialsitupcountsone. Count: Eachchestandlegraisecountsone.

Exercise7SideLegRaising
Start:Lieonside,legsstraight,lowerarmstretchedover headalongfloor,toparmusedforbalance. Raiseupperleg18to24inches.Lowertostartingposition.

Exercise8Pushups
Start: Liefacedown,legsstraightandtogether,handsdirectly undershoulders. Pushbodyoffthefloorinanywaypossible,keepinghands andkneesincontactwithfloor.Sitbackonheels.Lowerbody tofloor.

Count: Eachreturntostartingpositioncountsone. 7 Count:Eachlegraisecountsone.Dohalfnumberofcounts raisingleftleg.Rolltoothersideanddohalfnumberof countsraisingrightleg.

ChartIExercises910

Exercise9LegLifting
Start:Lieonback,legsstraightandtogether,armsatsides, palmsdown. Raiseleftleguntilitisperpendiculartofloor,orascloseto thispositionaspossible. Lowerandrepeatwithrightleg. Continuebyalternatinglegs,leftthanright.

Exercise10RunandHop
Start:Standerect,feettogether,armsatsides. Startingwithleftleg,runinplaceraisingfeetatleastfour inchesfromfloor.(Whenrunninginplaceliftkneesforward, donotmerelykickheelsbackwards.)

Hops:Hoppingisdonesobothfeetleavefloortogether.Tryto hopatleastfourinchesoffflooreachtime.

Count:Leftplusrightlegliftscountone.

Count: Eachtimeleftfoottouchesfloorcountsone. Aftereachfiftycountsdo10hops.

CHARTII
24 23 22 21 20 19 18 17 16 15 14 13 1 15 15 15 13 13 13 12 12 12 10 10 10 2 16 16 16 14 14 14 12 12 12 10 10 10 2 3 12 12 12 11 11 11 9 9 9 7 7 7 4 30 30 30 26 26 26 20 20 20 18 18 18 5 35 33 31 29 27 24 22 19 16 14 11 9 2 EXERCISE 6 7 38 50 36 34 32 31 29 27 24 21 18 15 12 1 48 46 44 42 40 38 36 34 32 30 28 1 8 28 26 24 23 21 20 18 16 14 12 10 8 2 9 20 18 18 16 16 14 14 12 10 10 8 8 1 10 210 200 200 190 175 160 150 150 140 130 120 120 3 8A 40 38 36 33 31 28 25 22 19 17 14 12 1 8B 36 34 32 29 27 24 22 20 19 15 13 12

Minutesfor each

Recommendednumberofdaysateachlevel:

Level

MYPROGRESS
Level 24 23 22 21 20 19 18 17 16 15 14 13 Started Finished Comments

ChartIIExercises14

Exercise1ToeTouching
Start:Standerect,feet12inchesapart,armsoverhead.Bend forwardtotouchfloorbetweenfeet. Bobupanddowntouchingfloorasecondtime. Returntostartingposition.

Exercise2KneeRaising
Start: Standerect,feettogether,handsatsides. Raiseleftkneeashighaspossible,graspingkneeandshinwith hands.Pulllegagainstbody.Keepbackstraightthroughout. Lowerfoottofloor. Repeatwithrightleg.Continuebyalternatinglegsleftthan right.

Count:Eachreturntostartingpositioncountsone. Count: Leftandrightkneeraisescountone.

Exercise3LateralBending
Start:Standerect,feet12inchesapart,handsatsides. Keepingbackstraight,bendsidewaysfromwaisttoleft.Slide lefthanddownlegasfaraspossible.Bobupafewinchesand presssidewaysanddownagain. Returntostartingpositionandrepeatsamemovementsto rightside. Continuebyalternatingtoleftthenright.

Exercise4ArmCircling
Start: Standerect,feet12inchesapart,armsatsides. Makelargecircles,withbotharmsatsametime,backwards andaround.Dohalfthenumberofrepetitionsmakingback wardcirclesandhalfmakingforwardcircles.

Count:Bendstotheleftandrightcountone. Count: Eachfullarmcirclecountsone.

10

ChartIIExercises58

Exercise5RockingSitups
Start:Lieonback,kneesbent,feetonfloor,armsextended overhead. Swingarmsforwardandatsametimethrustfeetforward andmovetosittingposition.Reachforward,tryingtotouch toeswithfingers.Returntostartingposition.

Exercise6ChestandLegRaising
Start: Liefacedown,armsalongsides,palmspressingagainst thighs. Raisehead,shoulders,andlegsashighaspossiblefromfloor. Keeplegsstraight.Returntostartingposition.

Exercise7SideLegRaising
Start:Lieonside,legsstraight,lowerarmstretchedover headalongfloor,toparmusedforbalance. Raiseupperleguntilitisperpendiculartofloororascloseto thispositionaspossible.Lowertostartingposition.

Count: Eachreturntostartingpositioncountsone.

Count:Eachreturntostartingpositioncountsone.

Exercise8KneePushups
Start: Liefacedown,legsstraightandtogether,handsdirectly undershoulders. Pushbodyoffflooruntilarmsarestraightened.Keephands andkneesincontactwithfloor.Trytokeepbodyinstraight line.

Count: Eachreturntostartingpositioncountsone.

Count:Eachlegraisecountsone.Dohalfnumberofcounts raisingleftleg.Rolltoothersideanddohalfnumberof countsraisingrightleg.

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ChartIIExercises910

Exercise9LegOvers
Start:Lieonback,legsstraightandtogether,armsstretched sidewaysatshoulderlevel. Raiseleftlegtoperpendicular.Dropitacrossbody,andtryto touchrighthandwithtoes.Raiselegtoperpendicularand returntostartingposition.Repeatsamemovementswith rightleg.Keepbodyandlegsstraightthroughout,and shouldersonfloor.

Exercise10RunandStrideJumping
Start:Standerect,feettogether,armsatsides.Startingwith leftlegruninplaceraisingfeetatleastfourinchesfromfloor. Stride:Stridejumpstartswithfeettogether,armsatsides. Jump:Jumpsothatfeetareabout18inchesapartwhenyou land.Atthesametimeasyoujump,raisearmssidewaysto shoulderheight.Jumpagainsothatfeetaretogetherand armsareatsideswhenyouland.

Count: Eachtimeleftfoottouchesfloorcountsone.Aftereach fiftyrunsdotenstridejumps.

Count:Eachreturntostartingpositioncountsone.

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CHARTIII
36 35 34 33 32 31 30 29 28 27 26 25 1 15 15 15 13 13 13 12 12 12 10 10 10 2 22 22 22 20 20 20 18 18 18 16 16 16 2 3 18 18 18 16 16 16 14 14 14 12 12 12 4 40 40 40 36 36 36 30 30 30 24 24 24 5 42 41 40 39 37 35 33 32 31 29 27 26 2 EXERCISE 6 7 40 60 39 38 36 36 34 33 31 30 30 29 28 1 60 58 58 56 56 54 54 52 52 50 48 1 8 40 39 37 35 34 32 30 29 27 25 23 22 2 9 20 20 19 19 18 16 15 14 12 11 9 8 1 10 240 230 220 210 200 200 190 180 170 160 150 140 3 8A 32 30 29 27 25 24 23 21 20 19 17 16 1 8B 38 36 34 33 31 30 28 26 25 23 21 20

Minutesfor each Exercise

Recommendednumberofdaysateachlevel:

Level

MYPROGRESS
Level 36 35 34 33 32 31 30 29 28 27 26 25 Started Finished Comments

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ChartIIIExercises14

Exercise1ToeTouching
Start:Standerect,feetabout16inchesapart,armsover head. Benddowntotouchflooroutsideleftfoot.Bobupanddown totouchfloorbetweenfeet.Bobagainandbendtotouch flooroutsiderightfoot.Returntostartingposition.

Exercise2KneeRaising
Start: Standerect,feettogether,armsatsides. Raiseleftkneeashighaspossible,graspingkneeandshinwith hands. Pulllegagainstbody.Keepbackstraightthroughout.Lower foottofloor. Repeatwithrightleg.Continuebyalternatinglegsleftthen right.

Count:Eachreturntostartingpositioncountsone. Count: Leftandrightkneeraisescountone.

Exercise3LateralBending
Start:Standerect,feet12inchesapart,rightarmextended overhead,bentatelbow. Keepingbackstraight,bendsidewaysfromwaisttoleft. Slidelefthanddownlegasfaraspossible,atthesametime presstoleftwithrightarm. Returntostartingpositionandchangearmpositions.Repeat toright.Continuebyalternatingtoleftthenright.

Exercise4ArmCircling
Start: Standerect,feet12inchesapart,armsatsides. Makelargecircleswitharmsinawindmillactiononearm followingotherandbothmovingatsametime.Dohalf numberofrepetitionsmakingbackwardcirclesandhalf makingforwardcircles.

Count:Bendstotheleftandrightcountone.

Count: Eachfullcirclebybotharmscountsone.

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ChartIIIExercises58

Exercise5Situps
Start:Lieonback,legsstraightandtogether,armsalong sides. Keepingbackasstraightaspossible,movetoasitting position. Slidehandsalonglegsduringthismovementfinallyreaching forwardtotrytotouchtoeswithfingers. Returntostartingposition.

Exercise6ChestandLegRaising
Start: Liefacedown,legsstraightandtogether,armsstretched sidewaysatshoulderlevel. Raiseentireupperbodyandbothlegsfromfloorashighas possible. Keeplegsstraight.Returntostartingposition.

Exercise7SideLegRaising

Exercise8ElbowPushups

Count: Eachreturntostartingpositioncountsone.

Count:Eachreturntostartingpositioncountsone.

Start:Lieonside,legsstraight,lowerarmstretchedover headalongfloor,toparmusedforbalance. Raiseupperleguntilitisperpendiculartofloor.Lowerto startingposition.

Start: Liefacedown,legsstraightandtogether,elbows directlyundershoulders,forearmsalongfloor,andhands claspedtogether. Raisebodyfromfloorbystraighteningitfromheadtoheels. Intheupposition,bodyisinastraightlineandelbows,fore arms,andtoesareincontactwithfloor.Lowertostarting position.Keepheadupthroughout.

Count:Eachlegraisecountsone.Dohalfnumberofcounts raisingleftleg.Rolltoothersideanddohalfnumberof countsraisingrightleg.

Count: Eachreturntostartingpositioncountsone.

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ChartIIIExercises910

Exercise9LegoversTuck
Start:Lieonback,legsstraightandtogether,armsstretched sidewardsatshoulderlevel,palmsdown. Raisebothlegsfromfloor,bendingathipsandkneesuntilin atuckposition.Lowerlegstoleft,keepingkneestogether andbothshouldersonfloor.Raiselegsandlowertoflooron rightside.Raiseuntilperpendiculartofloorandreturnto startingposition.Keepkneesclosetoabdomenthroughout.

Exercise10RunandHalfKneeBends
Start:Standerect,feettogether,armsatsides. Startingwithleftleg,runinplaceraisingfeetatleastsixinches fromfloor. Halfkneebendsstartwithhandsonhips,feettogether,body erect.Bendatkneesandhips,loweringbodyuntilthighand calfformanangleofabout110degrees.Donotbendknees pastarightangle.Keepbackstraight.Returntostarting position.

Count: Eachtimeleftfoottouchesfloorcountsone. Aftereachfiftycountsdotenhalfkneebends.

Count:Eachreturntostartingpositioncountsone.

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CHARTIV
48 47 46 45 44 43 42 41 40 39 38 37 1 15 15 15 13 13 13 12 12 12 10 10 10 2 26 26 26 24 24 24 22 22 22 20 20 20 2 3 15 15 15 14 14 14 12 12 12 10 10 10 4 32 32 32 30 30 30 28 28 28 26 26 26 EXERCISE 5 6 48 46 45 44 42 40 38 35 32 30 29 27 25 2 45 44 43 42 40 39 38 38 36 35 34 1 7 58 56 54 52 50 48 46 44 40 38 36 34 1 8 30 27 24 21 19 16 13 11 9 8 7 6 2 9 16 15 14 13 13 12 10 9 8 7 6 5 1 10 230 220 210 200 190 175 160 150 140 130 115 100 3

Minutesfor each Exercise

Recommendednumberofdaysateachlevel:

Level

MYPROGRESS
Level 48 47 46 45 44 43 42 41 40 39 38 37 Started Finished Comments

17

ChartIVExercises14

Exercise1ToeTouching
Start:Standerect,feetabout16inchesapart,armsover head. Benddowntotouchflooroutsideleftfoot.Bobupanddown totouchfloorbetweenfeet.Bobagaintouchingfloor betweenfeetoncemore.Bobandbendtotouchfloor outsiderightfoot. Returntostartingposition.

Exercise2KneeRaising
Start: Standerect,feettogether,armsatsides. Raiseleftkneeashighaspossible,graspingkneeandshinwith hands. Pulllegagainstbody.Keepbackstraightthroughout. Lowerfoottofloor. Repeatwithrightleg.Continuebyalternatinglegsleftthen right.

Exercise3LateralBending
Start:Standerect,feet12inchesapart,rightarmextended overhead,bentatelbow. Keepingbackstraight,bendsidewaysfromwaisttoleft. Slidelefthanddownlegasfaraspossible,atsametimepress toleftwithrightarm.Bobupafewinchesandpresstoleft again. Returntostartingpositionandchangearmpositions. Repeattoright. Continuebyalternatingtoleftthenright.

Count: Leftandrightkneeraisescountone.

Count:Eachreturntostartingpositioncountsone.

Exercise4ArmFlinging
Start: Standerect,feet12inchesapart,upperarmsextended sidewaysatshoulderlevel,elbowsbent,outstretchedfingers touchinginfrontofchest. Presselbowsbackwardandupward.Donotletelbowsdrop. Returnarmstostartingpositionandthenflinghandsandarms outward,backward,andupwardasfaraspossible. Returntostartingposition.

Count:Bendstotheleftandrightcountone. Count: Countoneaftereacharmfling. 18

ChartIVExercises58

Exercise5Situps
Start:Lieonback,legsstraightandtogether,handsbehind head. Movetosittingposition.Keepfeetonfloor(supportmaybe usedifnecessary)andbackstraight.Lowerbodytostarting position.

Exercise6ChestandLegRaising
Start: Liefacedown,legsstraightandtogether,handsbehind head. Raiseentireupperbodyandbothlegsfromfloorashighas possible.Keeplegsstraight.Returntostartingposition.

Exercise7SideLegRaising

Exercise8Pushups

Count: Eachreturntostartingpositioncountsone.

Count:Eachreturntostartingpositioncountsone.

Start:Withrightsidetofloor,supportweightonrighthand (armstraight)andsideofrightfoot,usinglefthandfor assistanceinbalanceifnecessary. Raiseleftleguntilitisparallelwithfloor.Lowerlegto startingposition.

Start: Liefacedown,legsstraightandtogether,toesturned under,handsdirectlyundershoulders. Pushupfromhandsandtoesuntilarmsarefullyextended. Keepbodyandlegsinastraightline.Returntotouchchestto floorandrepeat.

Count:Eachlegraisecountsone.Dohalfnumberofcounts raisingleftleg.Changetoothersideanddohalfnumberof countsraisingrightleg. Count: Eachtimechesttouchesfloorcountsone. 19

ChartIVExercises910
Exercise9LegOversStraight Exercise10RunandSemiSquatJumps
Start:Standerect,feettogether,armsatsides. Startingwithleftleg,runinplaceraisingfeetatleastsixinches fromfloor. Droptoahalfcrouchpositionwithhandsonkneesandarms straight.Keepbackasstraightaspossible,onefootslightly aheadoftheother.Jumptouprightpositionwithbody straightandfeetleavingfloor.Reversepositionoffeetbefore landing,returntohalfcrouch,andrepeat. Start:Lieonback,legsstraightandtogether,armsstretched sidewardsatshoulderlevel,palmsdown. Raisebothlegsuntiltheyareperpendiculartofloor,keeping themstraightandtogether.Lowerlegstoleft,tryingtotouch lefthandwithtoes.Raisetoperpendicularandlowertoright side.Raiseagaintoperpendicularandreturntostarting position.

Count: Eachtimeleftfoottouchesfloorcountsone.Aftereach fiftycountsdotensemisquatjumps.

Count:Eachreturntostartingpositioncountsone.

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SupplementaryExercisesforfeet,ankles,andposture
Ifyouwishtodotheseexercisestheyaretobeincludedinyourregularprogrambetweenexercises8and9

ChartISupplementaryExercises

Exercise8AFeetandAnkles
Start:Sitonfloor,legsstraightandaboutsixinches apart, handsbehindbodyforsupport,feetrelaxed. Presstoesawayfrombodyasfaraspossible.Bringtoes towardsbodyhookingfeetasmuchaspossible.Relaxfeet.

Exercise8BPosture
Start: Sitonfloor,kneesbent,feetonfloor,handsclasped aboutknees,headbentforward,andbodyrelaxed. Straightenbodyandliftheadtolookdirectlyahead.Pullin musclesofabdomen.Relaxtostartingposition.

Count: Eachreturntostartingpositioncountsone.

Count:Eachreturntorelaxstatecountsone.

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ChartIISupplementaryExercises

Exercise8AFeetandAnkles
Start:Sitonfloor,legsstraightandheelsabout14inches apart,handsbehindbodyforsupport,feetrelaxed. Movefeetsothattoesmakelargecircularmovements.Press outandaroundandinandtowardsthebody.Dohalfnumber ofcountsmovingtoesinonedirection,thenreversefor remainderofcounts.

Exercise8BPosture
Start: Lieonback,kneesbent,feetonfloor,armsslightlyto side. Relaxmusclesoftrunk. Presslowerpartofbacktofloorbytighteningmusclesof abdomenandback.Relaxtostartingposition.

Count:Eachtimetoesdescribeafullcirclecountsone.

Count:Eachreturntostartingpositioncountsone.

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ChartIIISupplementaryExercises

Exercise8AFeetandAnkles Start:Standerect,armsatsides,feetabout12inches apart. Firstraiseupontotoes,thenloweruntilfeetareflaton floor. Nextrolloutwardonsidesoffeet,thenrollfeetsothat outsideedgeoffootisofffloor.Returntostarting position.

Exercise8BPosture Start:Lieonback,legsstraightandtogether,arms slightlytoside. Relaxmusclesoftrunk. Presslowerpartofbacktofloorbytighteningmusclesof abdomenandback.Relaxtostartingposition.

Count:Eachreturntostartingpositioncountsone.

Count:Eachreturntostartingpositioncountsone.

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