Large_thumb

Hackers Diet (Introductory ladder)

Part of the Hackers Diet Fitness Ladder program.

This workout has never been performed.

Description

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

Exercise Routine

Missing

Bend (introductory)

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...

Routine:

Not available

Adobe Flash player is required.

Crunch

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...

Routine:

Not available

Missing

Leg lift (introductory)

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....

Routine:

Not available

Small

Push-Ups - Modified

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 ...

Routine:

Not available

Missing

Running in-place

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...

Routine:

Not available

Missing

Jumping Jacks

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...

Routine:

Not available