Chart 4
- 5BX Exercise 1 for 2 minutes: Keep your feet apart and arms upward. Bend forwards to floor, touch floor 6 inches outside left foot, then between feet, and then 6 inches outside right foot. Then stretch upwards, bend backwards as far as possible and repeat. Reverse your direction after half the number of counts. Do not strain to keep your knees straight, return to the erect position. Keep your arms above your head and make a full circle, bending backward past vertical each time.
- 5BX Exercise 2 for 1 minute: Lie on your back with your feet together and legs straight. Keep your arms straight over your head on the floor. Sit up and touch the toes, keeping the arms and legs straight. You can hook your legs under a chair if this is difficult. Keep your arms in contact with the sides of your head throughout the movement. Allow your knees to bend slightly.
- 5BX Exercise 3 for 1 minute: Lie on your front with your hands and arms stretched sideways. Raise your head, shoulders, arms, chest and both thighs completely off the floor. Keep your leg straight at the knee.
- 5BX Exercise 4 for 1 minute: Lie on your front, keep your palms flat on the floor, approximately 1 foot from ears directly to side of head. Straighten your arms to lift your body. Your chest must touch the floor for each completed movement.
- 5BX Exercise 5 for 6 minutes: Stationary run and semi-squat jumps: here you will be running on a spot without moving forward. After every 75 steps do 10 “semi-squat jumps”.
- Stationary run: Count a step each time your left foot touches the floor. Lift your knee waist high. Repeat this sequence until your complete the required number of steps.
- Semi-squat jumps – Drop to a half-crouch position with hands on knees and arms straight, keep back as straight as possible, keep your right foot slightly ahead of left. Jump to an upright position with body straight and feet leaving the floor. Reverse the position of your feet before landing. Return to the half-crouch position and repeat.
The table below shows how to gradually progress through the exercises. Start at Level D- or if this is too easy for you from level C-. Repeat each exercise for the stated number of times within the time limits mentioned above. As the days go by, you will be able to complete more repetitions of each exercise within the time limits. Then you can progress up the chart. Once you are comfortable doing exercises at the A+ level, you can progress to the next chart.
If you are unable to do Exercise 5, there are 2 alternative options listed in the last 2 columns: you can either walk or run. Do either one of these options in the time stated.
