XBX CHART I
 
12
11
10
9
8
7
6
5
4
3
2
1
level
EXERCISE
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
EXERCISE
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
EXERCISE
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.

TOE TOUCHING

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.

KNEE RAISING


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

....... ARM CIRCLING

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.

 

 

PARTIAL SIT-UPS

 

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.


CHEST AND LEG RAISING

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.

SIDE LEG RAISING.

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.


PUSH-UPS



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.

 

LEG LIFTING.

 

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.


RUN AND HOP



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.


FEET AND ANKLE STRETCH.

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.


POSTURE.


Count: Each return to starting position counts one.

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