Found at http://www.fourmilab.ch/hackdiet/e4/
Introductory Ladder
Rung Bend Sit up Leg lift Push up Steps Count
1 2 3 4 2 105 1 30
2 3 4 5 3 140 1 65
3 4 6 6 3 170 2 20
4 6 7 8 4 200 2 50
5 7 9 9 5 225 3 0
6 8 10 10 6 255 3 30
7 10 11 12 7 280 3 55
8 12 13 14 8 305 4 5
9 14 15 16 9 325 4 25
10 16 16 18 11 350 4 50
11 18 18 20 12 370 4 70
12 20 20 22 13 390 5 15
13 23 21 25 15 405 5 30
14 25 23 27 16 425 5 50
15 28 25 30 18 440 5 65
|
Stand upright with your legs apart, hands outstretched above your head. Bend forward, as far as you can, trying to touch your toes (it's OK if you can't reach your toes). Then straighten up and bend b...Stand upright with your legs apart, hands outstretched above your head. Bend forward, as far as you can, trying to touch your toes (it's OK if you can't reach your toes). Then straighten up and bend backward moderately. Repeat the specified number of times (less)
Routine:
Not available
|
|
|
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Exercise description by Bodybuilding.com (less)
Routine:
Not available
|
|
|
Lie face down on the floor, legs slightly apart, with the palms of your hands under your thighs. Lift your left leg, bending at the hip and knee, while simultaneously lifting your head from the floor....Lie face down on the floor, legs slightly apart, with the palms of your hands under your thighs. Lift your left leg, bending at the hip and knee, while simultaneously lifting your head from the floor. Smoothly lower both your head and leg. Then lift your right leg and head in the same manner. Repeat the specified number of times (each repetition involves lifting both the left and right legs). (less)
Routine:
Not available
|
|
Drop down to a push up position so your knees are on the floor and your hands are beneath your shoulders. Tighten your glutes and your abdominals to ensure you have a straight back. Slowly inhale and ...Drop down to a push up position so your knees are on the floor and your hands are beneath your shoulders. Tighten your glutes and your abdominals to ensure you have a straight back. Slowly inhale and lower your chest about 4 inches from the floor. Your elbows should stay in line with your wrists. Make sure your head stays in a neutral position. Exercise description and photo by Michael Diebler. (less)
Routine:
Not available
|
|
|
Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 7 introductory “jumping jacks”: stand with yo...Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 7 introductory “jumping jacks”: stand with your legs together, arms at your side. Jump up in the air, extending your legs to the side and your arms outward to the level of your shoulders. Then jump up again, bringing your legs back together and your arms back to your side.
The “Count” column in the table helps you keep track of the running and jumping phases of this exercise. The first number is how many complete sets of 75 steps of running and 7 jumping jacks you should perform. The second number gives the number of extra steps you should run after the last full set (don't jump after these final steps).
Be sure to count a running step only as your left foot touches the floor, not every time either foot touches. The easiest way to keep count is to count to 75 as you run, do the 7 jumps, then start counting from 1 again for the next running phase. I find that keeping track of the number of complete sets of running and jumping is best done by setting out a number of coins equal to the number of sets for the current rung and moving a coin from one pile to another as you complete each set. (less)
Routine:
Not available
|
|
|
Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 7 introductory “jumping jacks”: stand with yo...Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 7 introductory “jumping jacks”: stand with your legs together, arms at your side. Jump up in the air, extending your legs to the side and your arms outward to the level of your shoulders. Then jump up again, bringing your legs back together and your arms back to your side.
The “Count” column in the table helps you keep track of the running and jumping phases of this exercise. The first number is how many complete sets of 75 steps of running and 7 jumping jacks you should perform. The second number gives the number of extra steps you should run after the last full set (don't jump after these final steps).
Be sure to count a running step only as your left foot touches the floor, not every time either foot touches. The easiest way to keep count is to count to 75 as you run, do the 7 jumps, then start counting from 1 again for the next running phase. I find that keeping track of the number of complete sets of running and jumping is best done by setting out a number of coins equal to the number of sets for the current rung and moving a coin from one pile to another as you complete each set. (less)
Routine:
Not available
|
