Kenneth Gardner - THE FITNESS CLUB Exercise #1
START IN the normal standing position
1. Lift your left leg up as in jogging, and extend both arms straight up over your head.
2. Lift your right leg up while bringing your arms down to shoulder level.
3. Repeat, jogging in place while extending your arms straight up over head every time your left leg goes up.
4. Continue the routine for 30 to 45 seconds, then walk on the spot for 10 to 15 seconds then repeat the routine.
5. Try to do about three to four sets.
Exercise #2
Start in the normal standing position
1. Start by bouncing in place, on the balls of your feet, raising your knees only high enough to keep your heels off the floor.
2. Lift your arms straight out from the shoulders, keeping your arms rigid, hands clenched in a fist, twist your arms forward, rotating from the shoulder. Palms pointing downward.
3. Next twist your arms backward. Palms pointing up.
4. Repeat the routine.
5. Continue for 30 to 45 seconds then rest for about 10 seconds.
6. Do complete routine about three to four times.
Exercise #3
In the normal standing position:
1. Start with your hands on your hips, knee bent down to a half squat position, weight on the balls of your feet, eyes looking down.
2. Hop and scissors your left leg forward, right leg back eight to 12 inches apart, keep your knees bent the entire time, weight on the balls of your feet.
3. Hop and scissors your right leg forward, left leg back.
4. Repeat scissoring your bent legs back and forth, if your thighs get too tired, you can straighten your legs a little.
5. Do 10 to 20 repetitions then rest about 10 seconds.
6. Do the complete routine about three to four times.
Exercise #4
Start in a normal standing position, then stretch your arms straight out to your sides.
1. Hop off the left foot as you raise your right leg straight out in front of you. Keep the leg straight out as you bring your hands together and clap them under your thigh. This should be done in one smooth continuous motion.
2. The arms should swing back out the side, as you then hop off the right foot repeating the motion above.
3. Repeat hopping on the left foot, then the other while raising the opposite straight leg, clapping the hands underneath.
4. The arms should return to the straight out from the side position in between each hop.
5. Do the routine for 20 to 30 repetitions, then rest for about 10 seconds.
6. Do about three to four sets.
Exercise #5
Start by getting on all fours
1. Stretch by humping your seat straight up, keeping your legs straight.
2. Walk in with your hands toward your feet, until your hands are about three feet from your feet.
3. Try to keep your heels on the floor as you lean backward, keeping your legs straight, hands on the floor and head down.
4. Walk backward with your legs, and then repeat the movements of your hands.
5. Repeat the complete routine about four to five times, then relax, lie on the floor and stretch as much as you can, both arms and legs, and then relax.
Kenneth Gardner, Exercise physiologist at the G. C. Foster College of Physical Education and Sport.
