This is my start up routine for beginner students, but it's a good warm up for a extended routine. The pictures of each exercise can been seen at . The rest of that book can be order on that site at or at amazon at
Warm-up exercise for level 1
Run a mile or 2X2 minute rounds on the jump rope, work your way up to 2 miles or 3X2 minute rounds on the jump rope. Note: when jogging long distance you�ll need to get use to a breathing technique. Either one long breath out and two short breaths in or one long breath in and two short breaths out usually works well)
20-sit-ups (pg. 1.2)
10 - 20 - sit-ups right elbow to left knee (pg. 1.2)
10 ?20 - sit-ups left elbow to right knee (pg 1.2)
20 ?kick-outs (pg. 1.2)
10 ?figure 8 (pg. 1.2)
10 ?circles (pg. 1.2)
10 ?side leg lifts (pg. 1.3)
10 ?Bench Press (1.3)
10 ?Pull overs (1.3)
Note: with the Bench press and pull overs, start with a set of 10 and work your way up to 3 sets of 10
10 ?shoulder rotations (1.3)
10 ?Side Crunches (pg. 1.5)
10 ?side lats (pg. 1.4)
10 ?over head raise (1.4)
10 ?2 handed over head (pg. 1.5)
10 ?Curl (pg. 1.6)
10 ?press (1.4)
10 ?French curl (pg. 1.6)
10 ?underhand press (1.4)
Note: with the curl, press, French curl and underhand press, start off with one set of 10 and work your way up to 3 sets of 10
10 - sit-ups ?chest to toes (pg. 1.5)
10 ?sit -ups ?chest to knee (pg. 1.5)
10 ?sit-ups ?straight arm sit-ups (pg. 1.6)
10 ?sit twist (pg. 1.6)
Warm-up exercise for level 1
Run a mile or 2X2 minute rounds on the jump rope, work your way up to 2 miles or 3X2 minute rounds on the jump rope. Note: when jogging long distance you�ll need to get use to a breathing technique. Either one long breath out and two short breaths in or one long breath in and two short breaths out usually works well)
20-sit-ups (pg. 1.2)
10 - 20 - sit-ups right elbow to left knee (pg. 1.2)
10 ?20 - sit-ups left elbow to right knee (pg 1.2)
20 ?kick-outs (pg. 1.2)
10 ?figure 8 (pg. 1.2)
10 ?circles (pg. 1.2)
10 ?side leg lifts (pg. 1.3)
10 ?Bench Press (1.3)
10 ?Pull overs (1.3)
Note: with the Bench press and pull overs, start with a set of 10 and work your way up to 3 sets of 10
10 ?shoulder rotations (1.3)
10 ?Side Crunches (pg. 1.5)
10 ?side lats (pg. 1.4)
10 ?over head raise (1.4)
10 ?2 handed over head (pg. 1.5)
10 ?Curl (pg. 1.6)
10 ?press (1.4)
10 ?French curl (pg. 1.6)
10 ?underhand press (1.4)
Note: with the curl, press, French curl and underhand press, start off with one set of 10 and work your way up to 3 sets of 10
10 - sit-ups ?chest to toes (pg. 1.5)
10 ?sit -ups ?chest to knee (pg. 1.5)
10 ?sit-ups ?straight arm sit-ups (pg. 1.6)
10 ?sit twist (pg. 1.6)
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