Lesson No.3

Steps to Exercise

Exercise No. 1:

1. Stand up straight with feet wide apart and hands pointing straight up (Figure. 1) 2. Touch the ground six inches in front of your left foot (Figure. 2) 3. Move your hands to the centre and press hard on the oor with a jerk (Figure. 3) 4. Go towards your right foot and touch the ground six inches in front as before (Figure. 5) 5. Straighten up to the original position and bend backward as far as you can. (Figure. 6)

(This completes one movement of this exercise)

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Exercise No. 2:

1. The only difference in this exercise and second exercise of the previous lesson is that instead of keeping your arms and hands by your the side, you place your hands rmly behind your head (Figure. 2) 2. Raise the top half of the body to sit up straight (Figure. 2) 3. Return to your original position (Figure. 3) NOTE: As before, during this exercise, your feet MUST NOT leave contact with the ground. Either use the support of a wall or use weights on your feet.

(This completes one movement of this exercise)

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Exercise No. 3:

1. This exercise is the same as exercise 3 in lesson 2. But instead of putting the palms of your hands on the ground, place your hands behind your back and rmly intertwine the ngers together. The rest of the exercise is the same.

(This completes one movement of this exercise)

Exercise No. 4:

1. Get into the press-up position but with your arms straight and your body straight i.e. your body should only be supported by your hands and toes. (Figure. 1) 2. Bend and touch your chin on the ground (Figure. 2) 3. Lift your back and start sliding backward until your forehead touches the ground (Figure. 3). 4. Reverse the motion until you return to press-up position.

(This completes one movement of this exercise)

Steps to exercise -V3.indd Sec1:50 05/05/2006 17:42:28

Exercise No. 5:

This exercise is the same as the fth exercise of the previous lesson. After sixty-ve movements of simulated running, perform the following supplementary exercise ten times.

Supplementary Exercise

1. Stand straight with your hands rmly on your hips (Figure. 1) 2. Bend your knees, but only as mush as shown on Figure 2. 3. Now stand up straight again but this time lift your heels and stand on your toes and stay in this position (Figure. 3). 4. Touch your heels back on the ground and start again.

(This completes one movement of this exercise)

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Steps concerned with Lesson 3:

In every step there are ve columns and each column shows the amount of exercise related to that column. As you progress from one step to another, you increase your exercise according to the amount indicated in that step.

Lesson 3 In every step there are ve columns and each column shows the amount of exercise related to that column. As you progress from one level to another, you increase your exercise according to the amount indicated in that level.

Steps to exercise -V3.indd Sec1:52 05/05/2006 17:42:29