Kenneth Gardner - THE FITNESS CLUB THE WARM UP
STAND WITH your feet close together, arms outstretched at shoulder level with your palms down.
1. Make one step to the right with your right foot then place your left foot beside your right foot. At the same time, bend your elbows make a fist and pull your hands to the middle of your chest.
2. Make one step to the left, leading with the left foot. Then, place your right foot beside your left foot and at the same time return your arms to the starting position with your palms open.
3. Continue stepping from side to side and pulling your arms toward your chest as hard as you can for about 60 seconds.
4. With the same foot movement as above, turn your palms up, continue to make a fist and pull toward the middle of your chest for another 60 seconds.
5. Repeat the routine by alternating the position of your palm for each 60 seconds completed.
EXERCISE #1
Start by sitting with your legs outstretched and your hands on the floor beside your hips.
1. Raise both legs about 18 inches off the floor.
2. Bend your knees and bring your feet toward your seat.
3. Extend your legs to the right and lower them to touch the floor. Return to 18 inches above the floor.
4. Bend your knees and bring your feet back toward your seat.
5. Stretch both legs out in front, 18 inches above the floor. Then lower them to touch the floor.
6. Raise your legs to the 18-inch level then bring them back toward your seat.
7. Stretch your legs to the left then lower them to the floor. Then return them to the 18 inch level, bend your knees and move them toward your seat.
8. Continue the routine and try to complete the cycle, rest when you are tired.
EXERCISE #2
Start by lying on the floor with your legs outstretched and your arms stretched out at shoulder level.
1. Bend your knees and bring your feet up to your seat.
2. Lift your right leg and stretch it straight up.
3. Push up on the ball of your left foot. Then push your trunk up to support yourself on your shoulder, keep your back straight and tighten your abdominal
muscles and hold that position
to the count of five.
4. Lower your trunk to the floor and breathe out forcefully and as deeply as you can.
5. Do about 10 repetitions,
then switch legs and repeat
the routine.
EXERCISE #3
Lie face down with your arms stretched out straight ahead.
1. Lift your right arm and your left leg as high as you can, breathing in as deeply as you can and hold that position and your breath to the count of five.
2. Lower your arm and your leg slowly.
3. Do about 10 repetitions then switch to your left arm and right leg to complete the cycle.
4. Rest for a short while after each cycle, if you are becoming too tired to continue.
EXERCISE #4
Lie with both arms and legs stretched out in a streamline
position.
1. Raise both your arms and legs as high as possible off the floor while breathing in as deeply as you can.
2. Hold that position and tighten all your muscles as much as you can and hold your breath to the count of five.
3. Lower your arms and legs slowly and breathe out as forcefully and as deeply as you can.
4. Do about 10 repetitions then rest for about 20 seconds before you try again.
5. Do three to five sets.
Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education.
