Kenneth Gardner - FITNESS CLUBTHE WARM UP
Start in the normal standing position with your arms by your sides.
1. Step four places to your right by placing your left foot behind your right foot and swing your arms upward and clap your hands above your head.
2. Step four places to your left by placing your right foot behind your left foot and swing your arms and clap your hands above your head.
3. Continue stepping to the right and clapping above your head and then to the left and so on.
4. Do 12 to 15 repetitions
EXERCISE #1
Start in a standing position with your arms straight out to the sides at the shoulder level.
1. Hop off your left foot as you raise your right leg straight out in front of you.
2. Keep the leg straight as you swing your right arm and touch your left foot.
3. Return your left foot to the floor and your right arm to the side.
4. Hop off your right foot as you raise your left leg straight out in front.
5. Keep the leg straight as you swing your left arm and touch your right foot.
6. Return your right foot to the floor and your left arm to the side.
7. Raise your left leg behind you and swing your right arm to touch your left foot.
8. Return your left foot to the floor and your right arm to the side.
9. Raise your right leg behind you and swing your left arm to touch your right foot.
10. Return your right foot to the floor and your left arm to the side.
11. Repeat the complete routine 12 to 15 times.
12. Stretch upwards on your toes, arm up above your head, bend forward at your waist, hang your upper body loosely and shake your arms.
EXERCISE #2
Stand with all your weight on your left foot, right foot slightly raised, leg straight out to the side. Hands in front of your chest, palms down, elbows straight out to the side at shoulder level.
1. Hop off your left foot and place your right foot in the same spot. At the same time swing your arms out to the sides.
2. Hop off your right foot to your left foot and swing your arms back to the starting position.
3. Hop off your left foot to your right foot, swing your arms out, spread your fingers and push to the sides.
4. Hop off your right to your left foot, make a fist and pull your arms back to the starting position.
5. Hop off your left foot to your right foot, swing your arms out, spread your fingers and push to the sides.
6. Hop off your right foot to your left foot, make a fist and pull your arms back to the starting position.
7. Alternate hopping from left to right foot on the spot, straightening your arms spreading your fingers, pushing to the side and bending your elbows, making a fist and pulling toward the centre.
EXERCISE #3
Lie on the floor with your arms and legs outstretched.
1. Breathe in deeply as you raise your right arm and left leg as high as you can, keeping your knee and elbow straight. Hold in place to the count of five.
2. Breathe out deeply as you lower your right arm and left leg to the floor.
3. Breathe in deeply as you raise your left arm and right leg as high as you can, keeping your knee and elbow straight. Hold in place to the count of five.
4. Breathe out deeply as you lower your left arm and right leg to the floor.
5. Inhale deeply as you raise both arms as high as possible and hold to the count of five.
6. Breathe out deeply as you lower both arms to the floor.
7. Breathe in deeply as you raise both legs as high as you can and hold to the count of five.
8. Breathe out deeply as you lower both legs to the floor.
9. Breathe in deeply as you raise both arms and legs as high as you can off the floor and hold to the count of five.
10. Breathe out deeply as you lower both arms and legs to the floor.
11. Repeat the complete routine six to eight times.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
