Starting position: stand up straight, with
feet apart to the width of shoulders and arms straight out at shoulder
height. Then bend forward and rotate at the waist. Touch the right hand
to left toe while lifting the other arm back over the back. Rotate arms
like a windmill. Repeat, but this time touch the left hand to the right
toe... Remember Four Count!
Starting position: stand up straight, with
feet apart to the width of shoulders, arms at your side. This time, for
count one, reach forward as if picking up cherries from the floor six inches
in front of your toes. For count two, touch the floor and pick up cherries
from between your feet. For count three, reach as far back between your
feet as you can to pick up the cherries. Count four, stand up straight,
arms to your sides.
Push ups are standard push ups, except they
are Four Count! Keep the back straight and level. Make each one the best
one you can do. Hmmm! Hurts! Good!
Trunk rotations are easy! Start with the standing
position like a windmill except hands on your hips. Count one, bend to
the right at the waist as far as you can with hands still on hips. Count
two, stand up straight. Count three, bend at the waist to the left as far
as you can, hands on your hips. Count four, stand up straight.
Starting position: lie on the floor, flat on
your back, hands under hips. Lift feet six inches off the floor, Count
one, spread the legs as wide apart as you can, (keep holding feet 6 inches
off the floor). Count two, bring feet back together. Count three, spread
feet apart, (continue to hold six inches). Count four, bring feet back
together. That is one exercise! Hold feet six inches off the floor until
you've finished the number of exercises for the day.
Easy one again! Start with the same windmill
position as for the Trunk Rotation. Rise up on tip toes for count one,
down for two, up for three, down for four. That is one exercise! Repeat
the number for that day.
On your back, knees bent, feet flat on the
floor, legs apart, bend upward at the waist until your right elbow touches
the top of your left knee, for count one. Count two, down. Count three,
bend upward at the waist to touch the left elbow to the right knee. Count
four, down. That is one exercise. Repeat the number for that day.
Easy one again! Stand straight, as for Toe
Risers, except arms up, elbows out to the side (like a little birdie).
Make a fist at chest level. Now force arms backward as hard as you can,
keeping arms up. Repeat for four counts. That is one exercise. This one
is great for working out sore muscles from Push Up!
On your back, hands under hips, feet six inches
off the floor. Bring the right leg straight up (don't bend knees), for
count one. Count two, down (hold the six inches). Count three, bring left
leg straight up. Count four, down. That is one exercise. Repeat the number
for the today. We will work for a firm flat belly! Good!
Feet slightly apart, arms straight out like
a cross, palms down, do small circles with hands opening and closing 1,2,3,4,
then palms up. Rotate the arms in small circles forward and up 1,2,3,4.
That is one exercise. Repeat the number for the day.
Standard jumping jacks like you did in grade
school, except they are four count! Start like you are standing at attention.
Feet together hands down to the side. Count one, jump up legs apart and
throw arms over your head. Count two back to attention. Count three jump
up legs apart arms over your head. Count four, back to attention. That
is one do the number for the day.
Easy one! Rotate your neck forward, right,
back, left. That is one! Count for the day!
Chase the Rabbit
Get on your hands and knees as if you are going
to start a foot race. Then bring one foot up under your belly, and the
other foot stays back. Then bring the other foot up under your belly, then
back. That is one exercise. Do the number for the day.
Front and Back
Easy one! Stand straight, feet slightly apart,
hands on hips. Bend all the way forward (don't fall on your face!) for
count one. Count two, stand up straight. Count three, bend back as far
as you can (don't fall on your butt!). Then Count four is back straight
again. That is one exercise. Do the count for the day.
Easy one & last one! Stand straight, feet
slightly apart, hands on hips. Squat down by bending knees half way down.
Touch finger tips to an imaginary boot top on the outside of your upper
ankle area. Count two, up; count three, down; count four, up. That is one
exercise! Repeat the number of exercises for today.