XBX CHART I
|
|
12 |
11 |
10 |
9 |
8 |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
|
1 |
2 |
3 |
4 |
9 |
8 |
10 |
40 |
9 |
8 |
10 |
40 |
9 |
8 |
10 |
40 |
7 |
7 |
8 |
36 |
7 |
7 |
8 |
36 |
7 |
7 |
8 |
36 |
5 |
5 |
7 |
28 |
5 |
5 |
7 |
28 |
5 |
5 |
7 |
28 |
3 |
4 |
5 |
24 |
3 |
4 |
5 |
24 |
3 |
4 |
5 |
24 |
2 |
|
5 |
6 |
7 |
8 |
9 |
10 |
26 |
20 |
28 |
14 |
14 |
170 |
24 |
18 |
26 |
13 |
14 |
160 |
22 |
16 |
25 |
12 |
12 |
150 |
20 |
14 |
23 |
10 |
11 |
140 |
18 |
12 |
20 |
9 |
10 |
125 |
16 |
12 |
18 |
8 |
10 |
115 |
14 |
10 |
16 |
7 |
8 |
100 |
12 |
8 |
13 |
6 |
6 |
90 |
10 |
8 |
10 |
5 |
6 |
80 |
8 |
6 |
8 |
4 |
4 |
70 |
6 |
4 |
6 |
3 |
3 |
60 |
4 |
4 |
4 |
3 |
2 |
50 |
2 |
1 |
1 |
2 |
1 |
3 |
|
8A |
8B |
18 |
20 |
17 |
18 |
16 |
17 |
14 |
15 |
13 |
14 |
11 |
12 |
10 |
11 |
8 |
9 |
7 |
8 |
6 |
6 |
5 |
5 |
4 |
3 |
1 |
1 |
|
Minutes
for each exercise |
The figures in the yellow boxes are the number of repetitions for each exercise. The blue figures are the maximum number of minutes to complete each exercise in. Exercises 1-4 are to be completed within 2 minutes in total.
| Exercise
1- Toe Touching |
Exercise
2 - Knee Raising |
Start:
Stand erect, feet 12 inches apart, arms over head.
Bend forward to touch floor between feet. Do not try
to keep knees straight.
Count:
Each return to starting position counts one. |
Start:
Stand erect, hands at sides, feet together. Raise
left knee as high as possible, grasping knee and shin
with hands. Pull leg towards body. Keep back straight
throughout. Lower foot to floor. Repeat with right
leg. Continue be alternating legs - left than right.
Count:
Left and right knee raises count one.
|
| Exercise
3 - Lateral Bending |
Exercise
4 - Arm Circling |
| Start:
Stand erect, feet 12 inches apart, hands at sides.
Keeping back straight, bend sidewards from waist to
left. Slide left hand down leg as far as possible.
Return to starting position and bend to right side.
Continue by alternating to left than to right.
Count:
Bends to the left and right count one. |
Start:
Stand erect, feet 12 inches apart, arms at sides.
Make large circles with left arm. Do one quarter of
total count with forward circles and one quarter with
backward circles. Repeat with right arm
....... 
Count:
a full circle counts one. |
| Exercise
5 - Partial Sit-ups |
Exercise
6 - Chest and Leg Raising |
| Start:
Lie on back, legs straight and together, arms
at sides.
Raise head and shoulders from floor until you can
see your heals. Lower head to floor.
Count:
Each partial sit-up counts as one. |
Start:
Lie face down, arms along sides, hands under thighs,
palms pressing against thighs. Raise head, shoulders,
and left leg as high as possible from the floor.
Keep leg straight. Lower to floor. Repeat raising
head, shoulders, and right leg. Continue by alternating
legs, left then right.
Count:
Each chest and leg raise counts one.
|
| Exercise
7 - Side Leg Raising |
Exercise
8 - Push-ups |
| Start:
Lie on side, legs straight, lower arm stretched
over head along floor, top arm used for balance.
Count:
Each leg raise counts one. Do half number of counts
raising left leg. Roll to other side and do half number
of counts raising right leg. |
Start:
Lie face down, legs straight and together, hands
directly under shoulders. Push body off the floor
in any way possible, keeping hands and knees in
contact with floor. Sit back on knees in contact
with floor. Sit back on heels. Lower body to floor.
Count:
Each return to starting position counts one.
|
| Exercise
9 - Leg Lifting |
Exercise
10 - Run and Hop |
| Start:
Lie on back, legs straight and together, arms
at sides, palms down. Raise left leg until it is perpendicular
to floor, or as close to this position as possible.
Lower and repeat with right leg. Continue by alternating
legs, left than right.
Count:
Left plus right leg lifts count one. |
Start:
Stand
erect, feet together, arms at sides. Starting with
left leg, run in place raising feet at least four
inches from floor. (When running in place lift knees
forward, do not merely kick heels backwards.)
Count: Each time left foot touches floor
counts one. After each fifty counts do 10 hops.
Hops: Hopping is done so both feet leave
floor together. Try to hop at least four inches
off floor each time.
Note:
In all run-in-place exercises only running steps
counted towards completing exercises repetitions.
|
Supplementary
Exercises for feet, ankles, and posture
If you wish to do these exercises they are to be included
in your regular program between exercises 8 and 9
| Exercise
8A - Feet and Ankles |
Exercise
8B - Posture |
| Start:
Sit on floor, legs straight and about six inches
apart, hands behind body for support, feet relaxed.
Press toes away from body as far as possible. Bring
toes towards body hooking feet as much as possible,
relax feet.
Count:
Each return to relax state counts one. |
Start:
Sit on floor, knees bent, feet on floor, hands clasped
about knees, head bent forward, and body relaxed.
Straighten body and lift head to look directly ahead.
Pull in muscles of abdomen. Relax to staring position.
Count:
Each return to starting position counts one.
|
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