This is my start up routine for beginner students, but it's a good warm up for a extended routine. The pictures of each exercise can been seen at . The rest of that book can be order on that site at or at amazon at
Warm-up exercise for level 1
Run a mile or 2X2 minute rounds on the jump rope, work your way up to 2 miles or 3X2 minute rounds on the jump rope. Note: when jogging long distance you’ll need to get use to a breathing technique. Either one long breath out and two short breaths in or one long breath in and two short breaths out usually works well)
20-sit-ups (pg. 1.2)
10 - 20 - sit-ups right elbow to left knee (pg. 1.2)
10 – 20 - sit-ups left elbow to right knee (pg 1.2)
20 – kick-outs (pg. 1.2)
10 – figure 8 (pg. 1.2)
10 – circles (pg. 1.2)
10 – side leg lifts (pg. 1.3)
10 – Bench Press (1.3)
10 – Pull overs (1.3)
Note: with the Bench press and pull overs, start with a set of 10 and work your way up to 3 sets of 10
10 – shoulder rotations (1.3)
10 – Side Crunches (pg. 1.5)
10 – side lats (pg. 1.4)
10 – over head raise (1.4)
10 – 2 handed over head (pg. 1.5)
10 – Curl (pg. 1.6)
10 – press (1.4)
10 – French curl (pg. 1.6)
10 – underhand press (1.4)
Note: with the curl, press, French curl and underhand press, start off with one set of 10 and work your way up to 3 sets of 10
10 - sit-ups – chest to toes (pg. 1.5)
10 – sit -ups – chest to knee (pg. 1.5)
10 – sit-ups – straight arm sit-ups (pg. 1.6)
10 – sit twist (pg. 1.6)
Warm-up exercise for level 1
Run a mile or 2X2 minute rounds on the jump rope, work your way up to 2 miles or 3X2 minute rounds on the jump rope. Note: when jogging long distance you’ll need to get use to a breathing technique. Either one long breath out and two short breaths in or one long breath in and two short breaths out usually works well)
20-sit-ups (pg. 1.2)
10 - 20 - sit-ups right elbow to left knee (pg. 1.2)
10 – 20 - sit-ups left elbow to right knee (pg 1.2)
20 – kick-outs (pg. 1.2)
10 – figure 8 (pg. 1.2)
10 – circles (pg. 1.2)
10 – side leg lifts (pg. 1.3)
10 – Bench Press (1.3)
10 – Pull overs (1.3)
Note: with the Bench press and pull overs, start with a set of 10 and work your way up to 3 sets of 10
10 – shoulder rotations (1.3)
10 – Side Crunches (pg. 1.5)
10 – side lats (pg. 1.4)
10 – over head raise (1.4)
10 – 2 handed over head (pg. 1.5)
10 – Curl (pg. 1.6)
10 – press (1.4)
10 – French curl (pg. 1.6)
10 – underhand press (1.4)
Note: with the curl, press, French curl and underhand press, start off with one set of 10 and work your way up to 3 sets of 10
10 - sit-ups – chest to toes (pg. 1.5)
10 – sit -ups – chest to knee (pg. 1.5)
10 – sit-ups – straight arm sit-ups (pg. 1.6)
10 – sit twist (pg. 1.6)
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