#1 Bend and Stretch (2 minutes) from Five Basic Exercises

Five Basic Exercises

#1 Bend and Stretch (2 minutes)

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Level 1: Feet astride, arms upward. Forward bend to floor touching then stretch upward and backward bend. Not necessary to keep knees straight.

Level 2: Same as Level 1, but touch floor twice during forward bend.

Level 3: Same as Level 2, but on forward bend, touch floor 6" outside one foot, then between feet, then 6" outside other foot.

Level 4: Same as Level 3, but add a circle to backwards bend.

Level 5: Same as Level 4.

Level 6: Same as Level 4.

#2 Sit-ups (1 minute)

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Level 1: Lie on your back, feet 6" apart, arms at sides. Raise up head and shoulders just far enough to see your heels. 

Level 2: Same as Level 1 but now move to sitting up position.

Level 3: Same as Level 2. 

Level 4: Same as Level 3, but now lean forward to touch toes.

Level 5: Same as Level 2, but now, with knees bent towards chest, touch elbow to opposite knee.

Level 6: Lie on your back, legs together and straight, hands extended behind head. Move towards sitting up position; simultaneously raise legs and touch toes to make a V-position (pike).

#3 Leg Lifts (1 minute)

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Level 1: Lie on your front, palms placed under the thighs. Raise head and one leg, repeat using legs alternately. Keep leg straight at the knee, thighs must clear the palms. (Count one each time second leg touches floor.)

Level 2: Same as Level 1, but now raise both legs together.

Level 3: Same as Level 2, but with hands clasped behind back.

Level 4: Same as Level 3, but now stretch arms sideways at shoulder level.

Level 5: Same as Level 3, but now extended arms above head.

Level 6. Same as Level 5, but now add a press back when trunk and legs are raised off ground.

#4 Push-ups (1 minute)

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Level 1: Lie on your front, hands under the shoulders, palms flat on the floor. Straighten arms lifting upper body, keeping the knees on the floor. Bend arms to lower body. Chest must touch floor to complete one movement.

Level 2: Same as Level 1, but now raise legs completely so only hands and toes touch floor.

Level 3: Same as Level 2, but start press up by touching chin to floor in front of hands and then forehead to floor behind hands before fully raising body.

Level 4: Same as Level 2, but now start with hands 1' either side of head.

Level 5: Same as Level 2, but now claps hands after reaching fully raised position.

Level 6: Same as Level 2, but now slap chest after reaching full raised position.

#5 Running in Place (6 minutes)

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Level 1: Count a step each time left foot touches floor. Lift feet approximately 4 inches off floor. Every 75 steps do 10 scissor jumps.

Level 2: Same as Level 1, but do 10 star jumps every 75 steps.

Level 3: Same as Level 1, but do 10 half-knee bends every 75 steps.

Level 4: Same as Level 1, but do 10 semi-squat jumps every 75 steps.

Level 5: Same as Level 1, but do 10 semi-spread eagle jumps every 75 steps.

Level 6: Same as Level 1, but do 10 jumping jacks every 75 steps.