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Chart 4:

Exercise 1 – Toe Touching.

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.

Exercise 2 – Knee Raising.

Start. Stand erect, feet together, arms at sides. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg against body. Keep back straight throughout. Lower foot to floor. Repeat with right leg. Continue by alternating legs – left then right.

Count. Left and right knee raises count one.

Exercise 3 – Lateral Bending.

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 and few inches and press to left again. Return to starting position and change arm positions. Repeat to right.

Count. Bends to left and right count one.

Exercise 4 – Arm Flinging.

Start. Stand erect, feet 12 inches apart, upper arms extended sidewards at shoulder level, elbows bent, outstretched 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.

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.

Exercise 6 – Chest and Leg Raising.

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.

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. Change to other side and do half number of counts raising right leg.

Exercise 8 – Push-ups.

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.

Start. Lie on back, legs straight and together, arms stretched sidewards at should 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.

Exercise 10 – Run and Semi-Squat Jumps.

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.