XBX CHART III
 
36
35
34
33
32
31
30
29
28
27
26
25
level
EXERCISE
1
2
3
4
15
22
18
40
15
22
18
40
15
22
18
40
13
20
16
36
13
20
16
36
13
20
16
36
12
18
14
30
12
18
14
30
12
18
14
30
10
16
12
24
10
16
12
24
10
16
12
24
2
EXERCISE
5
6
7
8
9
10

42

40

60
40
20
240
41
39
60
39
20
230
40
38
58
37
19
220
39
36
58
35
19
210
37
36
56
34
18
200
35
34
56
32
16
200
33
33
54
30
15
190
32
31
54
29
14
180
31
30
52
27
12
170
29
30
52
25
11
160
27
29
50
23
9
150
26
28
48
22
8
140
2
1
1
2
1
3
EXERCISE
8A
8B
32
38
30
36
29
34
27
33
25
31
24
30
23
28
21
26
20
25
19
23
17
21
16
20
1
1
Minutes for each exercise

The figures in the yellow boxes are the number of repetitions for each exercise. The blue figures are the maximum number of minutes to complete each exercise in. Exercises 1-4 are to be completed within 2 minutes in total.

Exercise 1- Toe Touching
Exercise 2 - Knee Raising
Start. Stand erect, feet about 16 inches apart, arms over head. Bend down to touch floor outside left foot. Bob up and down
to touch floor between feet. Bob again and bend to touch floor outside right foot. Return to starting position.

TOE TOUCHING

Count: Each return to starting position counts one.

Start: Stand erect, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg. Continue by alternating legs - left than right.


KNEE RAISING


Count: Left and right knee raises count one.


Exercise 3 - Lateral Bending
Exercise 4 - Arm Circling

Start. Stand erect, feet 12 inches apart, right arm extended over head,bent at elbow.
Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible, at the same time press to left with right arm. Return to starting position and change arm positions. Repeat
to right. Continue by alternating to left then right.

LATERAL BEND

Count: Bends to the left and right count one.

Start: Stand erect, feet 12 inches apart, arms at sides.
Make large circles with arms in a windmill action—one arm following other and both moving at same time. Do half number of repetitions making backward circles and half making forward circles.
..

..... ARM CIRCLING

Count: Each full circle counts one.


Exercise 5 - Sit-ups
Exercise 6 - Chest and Leg Raising

Start. Lie on back, legs straight and together, arms along sides. Keeping back as straight as possible, move to a sitting position. Slide hands along legs during this movement finally reaching forward to try to touch toes with fingers. Return to starting position.

 

SIT-UPS

 

Count. Each return to starting position counts one.

Start. Lie face down, legs straight and together, arms stretched sidewards at shoulder level. Raise entire upper body and both legs from floor as high as possible.
Keep legs straight. Return to starting position.

CHEST AND LEG RAISING

Count Each return to starting position counts one.


Exercise 7 - Side Leg Raising
Exercise 8 - Elbow Push-ups

Start: Lie on side, legs straight, lower arm stretched over head along floor, top arm used for balance. Raise upper leg until it is perpendicular to floor. Lower to starting position.

SIDE LEG RAISING

Count: Each leg raise counts one. Do half number of counts raising left leg. Roll to other side and do half number of counts raising right leg.

Start Lie face down, legs straight and together, elbows directly under
shoulders, forearms along floor, and hands clasped together. Raise body from floor by straightening it from head to heels. In the up position, body is in a straight line and lbows, forearms, and toes are in contact with floor. Lower to starting position. Keep head up throughout.


ELBOW PUSH-UPS



Count: Each return to starting position counts one.


Exercise 9 - Leg-overs-Tuck
Exercise 10 - Run and Half Knee Bends

Start: Lie on back, legs straight and together, arms stretched sidewards
at shoulder level, palms down.
Raise both legs from floor, bending at hips and knees until in a tuck position. Lower legs to left, keeping knees together and both shoulders on floor. Raise legs and lower to floor on right side. Raise until perpendicular to floor and return to starting position. Keep knees close to abdomen throughout.

 

LEG-OVERS TUCK

 

Count: Each return to starting position counts one.

Start: Stand erect, feet together, arms at sides.
Starting with left leg, run in place raising feet at least six inches from floor.

Count: Each time left foot touches floor counts one.
After each fifty counts do ten half knee bends.


RUN AND KNEE BENDS



Half Knee Bends: Start with hands on hips, feet together, body erect. Bend at knees and hips, lowering body until thigh and calf form an angle of about 110 degrees. Do not bend knees past a right angle. Keep back straight. Return to starting position.


Supplementary Exercises for feet, ankles, and posture

If you wish to do these exercises they are to be included in your regular program between exercises 8 and 9
Exercise 8A - Feet and Ankles
Exercise 8B - Posture

Start: Stand erect, arms at sides, feet about 12 inches apart.
First raise up onto toes, then lower until feet are flat on floor.
Next roll outward on sides of feet, then roll feet so that outside edge of foot is off floor. Return to starting position.

FEET AND ANKLES

 

Count: Each return to starting position counts one.

Start: Lie on back, legs straight and together, arms slightly to side.
Relax muscles of trunk.
Press lower part of back to floor by tightening muscles of abdomen and back. Relax to starting position.

POSTURE


Count: Each return to starting position counts one.

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