|
|
| XBX
CHART IV |
|
48 |
47 |
46 |
45 |
44 |
43 |
42 |
41 |
40 |
39 |
38 |
37 |
|
1 |
2 |
3 |
4 |
15 |
26 |
15 |
32 |
15 |
26 |
15 |
32 |
15 |
26 |
15 |
32 |
13 |
24 |
14 |
30 |
13 |
24 |
14 |
30 |
13 |
24 |
14 |
30 |
12 |
22 |
12 |
28 |
12 |
22 |
12 |
28 |
12 |
22 |
12 |
28 |
10 |
20 |
10 |
26 |
10 |
20 |
10 |
26 |
10 |
20 |
10 |
26 |
2 |
|
5 |
6 |
7 |
8 |
9 |
10 |
48 |
46 |
58 |
30 |
16 |
230 |
45 |
45 |
56 |
27 |
15 |
220 |
44 |
44 |
54 |
24 |
14 |
210 |
42 |
43 |
52 |
21 |
13 |
200 |
40 |
42 |
50 |
19 |
13 |
190 |
38 |
40 |
48 |
16 |
12 |
175 |
35 |
39 |
46 |
13 |
10 |
160 |
32 |
38 |
44 |
11 |
9 |
150 |
30 |
38 |
40 |
9 |
8 |
140 |
29 |
36 |
38 |
8 |
7 |
130 |
27 |
35 |
36 |
7 |
6 |
115 |
25 |
34 |
34 |
6 |
5 |
100 |
2 |
1 |
1 |
2 |
1 |
3 |
|
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 about 16 inches apart, arms over head.
Bend down to touch floor outside left foot. Bob up and
down to touch floor between feet. Bob again touching
floor between feet once more. Bob and bend to touch
floor outside right foot.
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 Flinging |
| Start:
Stand erect, feet 12 inches apart, right arm extended
over head, bent at elbow. Keeping back straight, bend
sidewards from waist to left.
Slide left hand down leg as far as possible, at same
time press
to left with right arm. Bob up a few inches and press
to left again. Return to starting position and change
arm positions. Repeat to right.
Continue by alternating to left then right.
Count:
Bends to the left and right count one. |
Start:
Stand erect, feet 12 inches apart, upper arms extended
sidewards at shoulder level, elbows bent, utstreatched
fingers touching in front of chest.
Press elbows backward and upward. Do not let elbows
drop.
Return arms to starting position and then fling
hands and arms outward, backward, and upward as
far as possible.
Return to starting position.
.......
Count:
Count
one after each arm fling.
|
| Exercise
5 - Sit-ups |
Exercise
6 - Chest and Leg Raising |
| Start:
Lie on back, legs straight and together, hands behind
head.
Move to sitting position. Keep feet on floor (support
may be used if necessary) and back straight. Lower
body to starting
position.
Count:
Each return to starting position counts one. |
Start:
Lie face down, legs straight and together, hands
behind head.
Raise entire upper body and both legs from floor
as high as possible. Keep legs straight. Return
to starting position.
Count:
Each return to starting position counts one.
|
| Exercise
7 - Side Leg Raising |
Exercise
8 - Push-ups |
| Start:
With right side to floor, support weight on right
hand (arm straight) and side of right foot, using
left hand for assistance in balance if necessary.
Raise left leg until it is parallel with floor. Lower
leg 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, toes
turned under, hands directly under shoulders.
Push up from hands and toes until arms are fully
extended.
Keep body and legs in a straight line. Return to
touch chest to floor and repeat.
Count:
Each time chest touches floor counts one.
|
Exercise
9 - Leg-overs—Straight |
Exercise
10 - Run and Semi-Squat Jumps |
| Start:
Lie on back, legs straight and together, arms
stretched sidewards
at shoulder level, palms down.
Raise both legs until they are perpendicular to floor,
keeping them straight and together. Lower legs to
left, trying to touch left hand with toes. Raise to
perpendicular and lower to right side. Raise again
to perpendicular and return to starting position.
Count:
Each return to starting position counts one. |
Start:
Stand
erect, feet together, arms at sides.
Starting with left leg, run in place raising feet
at least six inches from floor.
Count:
Each time left foot touches floor counts one.
After each fifty counts do ten semi-squat jumps.
Semi-Squat Jumps: Drop to a half
crouch position with hands on knees and arms straight.
Keep back as straight as possible, one foot slightly
ahead of the other. Jump to upright position with
body straight
and feet leaving floor. Reverse position of feet
before landing, return to half crouch, and repeat.
|
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