| XBX
CHART II |
|
24 |
23 |
22 |
21 |
20 |
19 |
18 |
17 |
16 |
15 |
14 |
13 |
|
1 |
2 |
3 |
4 |
15 |
16 |
12 |
30 |
15 |
16 |
12 |
30 |
15 |
16 |
12 |
30 |
13 |
14 |
11 |
26 |
13 |
14 |
11 |
26 |
13 |
14 |
11 |
26 |
12 |
12 |
9 |
20 |
12 |
12 |
9 |
20 |
12 |
12 |
9 |
20 |
10 |
10 |
7 |
18 |
10 |
10 |
7 |
18 |
10 |
10 |
7 |
18 |
2 |
|
5 |
6 |
7 |
8 |
9 |
10 |
35 |
38 |
50 |
28 |
20 |
210 |
33 |
36 |
48 |
26 |
18 |
200 |
31 |
34 |
46 |
24 |
18 |
200 |
29 |
32 |
44 |
23 |
16 |
190 |
27 |
31 |
42 |
21 |
16 |
175 |
24 |
29 |
40 |
20 |
14 |
160 |
22 |
27 |
38 |
18 |
14 |
150 |
19 |
24 |
36 |
16 |
12 |
150 |
16 |
21 |
34 |
14 |
10 |
140 |
14 |
18 |
32 |
12 |
10 |
130 |
11 |
15 |
30 |
10 |
8 |
120 |
9 |
12 |
28 |
8 |
8 |
120 |
2 |
1 |
1 |
2 |
1 |
3 |
|
8A |
8B |
40 |
36 |
38 |
34 |
36 |
32 |
33 |
29 |
31 |
27 |
28 |
24 |
25 |
22 |
22 |
20 |
19 |
19 |
17 |
15 |
14 |
13 |
12 |
12 |
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.
Bob up and down touching floor a second time.
Return to starting position.
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. Bob up
a few inches and press sidewards and down again.
Return to starting position and repeat same movements
to right side.
Continue by alternating to left then right.
Count:
Bends to the left and right count one. |
Start:
Stand erect, feet 12 inches apart, arms at sides.
Make large circles, with both arms at same time,
backwards and around. Do half the number of repetitions
making backward
circles and half making forward circles.
Count:
Each full circle counts one.
|
| Exercise
5 - Rocking Sit-ups |
Exercise
6 - Chest and Leg Raising |
| Start.
Lie on back, knees bent, feet on floor, arms extended
over head.
Swing arms forward and at same time thrust feet forward
and move to sitting position. Reach forward, trying
to touch toes
with fingers. Return to starting position.
Count.
Each return to starting position counts one. |
Start.
Lie face down, arms along sides, palms pressing
against thighs.
Raise head, shoulders, and legs as high as possible
from floor.
Keep legs straight. Return to starting position.
Count:
Each chest and leg raise counts one.
|
| Exercise
7 - Side Leg Raising |
Exercise
8 - Knee Push-ups |
| Start.
Lie on side, legs straight, lower arm stretched over
head along floor, top arm used for balance.
Raise upper leg until it is perpendicular to floor
or as close to this position as possible. Lower to
starting position.
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 floor until arms are straightened.
Keep hands and knees in contact with floor. Try
to keep body in straight line.
Count:
Each return to starting position counts one.
|
| Exercise
9 - Leg-overs |
Exercise
10 - Run and Stride Jumping |
| Start.
Lie on back, legs straight and together, arms stretched
sidewards
at shoulder level.
Raise left leg to perpendicular. Drop it across body,
and try to touch right hand with toes. Raise leg to
perpendicular and
return to starting position. Repeat same movements
with right leg. Keep body and legs straight throughout,
and shoulders on
floor.
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.
Count. Each time left foot touches
floor counts one.
After each fifty runs do ten stride jumps.
Stride Stride jump starts with
feet together, arms at sides. Jump so that feet
are about 18 inches apart when you land.
At
the same time as you jump, raise arms sidewards
to shoulder height. Jump again so that feet are
together and arms are at
sides when you land.
|
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 heels about 14
inches apart, hands behind body for support, feet
relaxed.
Move feet so that toes make large circular movements.
Press out and around and in and towards the body.
Do half number
of counts moving toes in one direction, then reverse
for remainder of counts.
Count:
Each time toes describe a full circle counts one. |
Start:
Lie on back, knees bent, feet on floor, arms slightly
to side.
Relax muscles of trunk.
Press lower part of back to floor by tightening
muscles of abdomen and back. Relax to starting position.
Count:
Each return to starting position counts one.
|
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