Fitness for Young People Step-By-Step

New York

This edition published in 2010 by: The Rosen Publishing Group, Inc. 29 East 21st Street New York, NY 10010 Additional end matter copyright © 2010 by The Rosen Publishing Group, Inc. All rights reserved. No part of this book may be reproduced in any form without permission in writing from the publisher, except by a reviewer. Library of Congress Cataloging-in-Publication Atha, Antony. Fitness for young people step-by-step / Antony Atha and Simon Frost. p. cm.—(Skills in motion) Includes bibliographical references and index. ISBN-13: 978-1-4358-3364-7 (library binding) 1. Physical fitness for children—Handbooks, manuals, etc. 2. Physical fitness for youth—Handbooks, manuals, etc. I. Frost, Simon. II.Title. GV443.A84 2009 613.7'042—dc22 2009013245 Manufactured in the United States of America All other content copyright © 2009 Axis Publishing Limited, London

contents introduction

4

fitness

14

strength and endurance

38

flexibility

66

for more information for further reading index

92 94 95

introduction There has been a lot of research lately into children’s

Fitness for Young People Step-by-Step is divided into

exercise that seems to suggest that children respond to

three main chapters. The first, Fitness, demonstrates

exercise in the same way that adults do. Healthy children

rhythmic exercises that increase cardiovascular fitness. The

require little encouragement to exercise—when placed in a fun

second section, Strength and Endurance, looks at

environment, they are usually happy to take part in physical

exercises that can be done with simple, home-based

activities. While not everyone agrees on the sort of exercise

equipment and that are designed to enhance strength

children should be doing, how often they should be

and endurance. The final section, Flexibility, demonstrates

doing it, and who should be supervising, general

how to perform specific and controlled muscle stretches

guidelines on safety and appropriateness do exist.

to enhance overall flexibility and general body awareness.

The aim of this book is to let adults and children know why children between the ages of 8 and 15 should have regular exercise. It includes a wide range of safe, fun, and practical exercises that children can easily follow to achieve a new level of general fitness.

Before and during any exercise, make sure you drink plenty of water in order to avoid becoming dehydrated.

introduction | 5 n o t s o f i t k i ds

better schools, staying after school for team sports practice takes

Children are undeniably less fit than they used to

lower priority. When the weekend arrives, parents are often too

be. Reduced physical activity affects strength, and

busy to arrange or take their children to sports activities, and

research bears out the suggestion that the average

many children prefer to stay indoors playing video games.

child’s strength is declining, particularly in the upper body. Lack of movement in children is also causing

safe t y f i rs t

decreased flexibility and a significant increase in

Safety reasons are another factor contributing to a

levels of obesity. And you don’t have to look too far

deterioration in levels of fitness among children. Instead of walking

to see why.

or even cycling to school, many children are being driven by their parents. And in many cities, parents prefer their children not to

m i nd o v e r mat t er

play outdoors on the streets or in local parks. Parents are also

Schools are reducing the time allocated for physical

concerned that children may injure themselves if they do physical

education to make more room for academic subjects.

activity without supervision.

And more homework means there’s less time for kicking a ball around the park in the evening.There is less after-school sports activity generally, and since many children are travelling farther to attend

When exercising, either ask someone to watch you or use a mirror to check that your posture and form are correct.

nutrition and diet Unfortunately, an unfit, obese child is twice as likely to become

s o w ha t no w?

an overweight or obese adult, and due to the early gains in

Things don’t change overnight. To make a difference, adults need to

body fat mass, there is a greater risk of suffering from medical

encourage and motivate kids to get fit and stay fit. One way of doing

conditions, such as heart disease or Type 2 diabetes.

this is to find out about local sports programs and facilities in your

Inactive children tend to become inactive adults with

neighborhood. Take up a sport like tennis, which your child can play

little or no knowledge about exercise and spend a lifetime

with you or with other children of the same ability. Ask your children

missing out on fun sports.They will most likely develop into

what sports they enjoy or are interested in. It doesn’t really matter

adults who do not feel the need for, or benefits of, regular

what the sport is, as long as your kids are being active and having

exercise and sports. That’s why a massive 95 percent of

fun. If your child does not enjoy team sports, go to your local gym.

adults who do lose weight are unsuccessful at keeping it off,

Find a gym that runs exercise classes or junior training programs so

and are far less likely to adhere to a structured health and

that your child can exercise there with you or with other children.

fitness regime. As well as psychological barriers to fitness in later life, children who don’t exercise also suffer from peer pressure to

hi g h- fa t c u l tu r e What we eat early on in life determines future dietary

be slim and good at sports. The stress this causes for girls can

habits and overall health. It’s very important that adults help

be overwhelming and can lead to dangerous crash dieting,

children to improve their eating habits. Sugar, fat, and salt are

binge eating, and, in some cases, self-imposed starvation

the biggest problems of the modern, fast-food culture. Stop

heading toward anorexia, bulimia, or both. With boys, the

your children from developing a sweet tooth by

need to be popular with the in-crowd and the pressure

replacing sugary drinks with diluted fruit juice, and

to be good at sports from pushy coaches or parents can

encourage them to drink water. Replace sugary

lead them to associate sports with negative emotions.

snacks with fruit instead, and avoid fats,

And this can affect the desire to develop their physical

fast food, prepared meals, cakes, and

abilities in the future.

introduction | 7 cookies, and commercial breakfast cereals, which are often laden with sugar.

THE IDEAL DIET

Take a look at the charts to the right, which show an average child’s diet and

The charts below show the discrepancy between the ideal diet and

the ideal diet. Compare the two and think about the changes needed to

the average child’s diet today thanks to modern eating habits.

provide a good diet for yourself. With busy lifestyles, parents often resort to quick-fix meals, and school

T h e i de a l d i e t

cafeterias tempt children with an array of delightful treats. This has led to a high-fat, high-calorie diet. Advertising has become more powerful, and

70%

CARBOHYDRATES

many companies spend vast amounts of money promoting unhealthy food products, giving the impression that they are “cool.” Some soft-drink and chocolate companies even sponsor professional athletes and major sporting events.

15% 15%

To get the most out of your workout, make sure you eat a carbohydratebased meal two to four hours beforehand.

PROTEIN

FAT

T h e a ve ra ge c hi l d’ s d ie t to d a y

26%

CARBOHYDRATES

26%

SUGAR

5%

29%

FAT

13%

PROTEIN

OTHERS

Far from ideal, the average child’s diet is: 29% fat, 27% sugar, 26% carbohydrates, 5% protein and 13% other.

how much, how often? To avoid injury and burnout, it’s important to follow a sports schedule

LEVEL

m i n) TIME (m

BEGINNER

5 m in x 4 = 2 0 m i n s

BEGINNER

10 m i n x 2 = 2 0 m i n s

BEGINNER/INTERMEDIATE

1 5 x 2 = 3 0 mi n s

INTERMEDIATE

20 – 30 m i n s

INTERMEDIATE/UPPER

30 – 40 m i n s

ADVANCED

30 – 40 m i n s

designed by a professional. My guidelines for children are as follows:

a e r o bi c e x e r c i s e The first chapter demonstrates a range of exercises designed to increase cardiovascular fitness. Each exercise is rhythmic in nature, so they should be done at a repetitive, controlled pace to minimize the risk of injury. The step exercises require coordination and balance, which take time to master, so these should be done at walking speed in the beginning. The higher-impact jumping exercises may also need to be postponed until you have developed a certain level of fitness, especially if you suffer from any kind of lower-body joint problems. All of the step routines can be put together in any combination, so if you tire of your routine, you can always change it. You can even make up a minicircuit

F) Is for fitness *(W W) Is for weight loss. *(F

with one exercise after another that includes about six to eight exercises, with about two minutes spent on each.Remember,the variety of aerobic exercises is huge, and as long as you’re having fun, it’s not too important which exercise you choose.

■ Blue and Red frequency match the intensity number given to the exertion

chart below. ■ General fitness should not exceed 1–11/2 hours per week. General weight

loss should not be less than 11/2 or more than 2 hours a week. ■ Obese children should work up to 2–3 hours weekly, at level 2–3 intensity.

introduction | 9

Start easy and progress at a steady pace. It’s important that the aerobic

p er we ek) (F)* OR (W)* INTENSITY* FREQUENCY (p

exercise is done at a constant intensity for the total duration. Monitor the 3 x F or 5 x W

2F 2 W

3 x F or 5 x W

2F 3 W

2– 3 x F o r 3 –5 xW

2F 3 W

3 x F or 4 –5 x W

3F 2 – 3W

2 x F or 3 –5 x W

3– 4 F

2 x F or 3 –5 x W

4F

intensity using this simple talk test: ULTRA LIGHT BREATHING NO CHANGE TO SPEECH

n o t h ar d e n o u g h ! i n c r e a se i n t en si t y

1

LIGHT BREATHING VERY LITTLE EFFECT TO SPEECH

a b s o l u t e b e g in n e r

2

MEDIUM BREATHING SLIGHT PAUSES BETWEEN SPEECH

i n t e r me di a t e

3

HEAVY BREATHING FREQUENTLY BROKEN SPEECH

a d v a n c ed

4

ULTRA-HEAVY BREATHING INCOMPREHENSIBLE SPEECH

too h ard !

3 – 4W

2– 3 W

t he g ui d e l i ne s Children in general good health should do about 20 to 30 minutes of vigorous aerobic exercise two to three times a week. Those who are less fit may need to start with short periods of exercise and repeat them more frequently until they can comfortably do 20 minutes or more in one

5

session. More advanced children can do 20 to 40 minutes, three to five times a week.

■ NEVER EXERCISE IN THE RED ZONES!

resistance training & stretching r e s i s t anc e t r ai n i ng

but it should, therefore, only be used by children who have completed at

Using various types of equipment, children respond to resistance training

least three weeks’ general conditioning.

much as adults do, showing significant gains in both strength and

Exercise bands are a fun way to exercise group or individual muscles

endurance. The risk associated with injury through resistance training is

and provide a challenge to all levels of fitness. Hand weights are very

also low, as long as you stick to the basic do’s and don’ts (see box below).

versatile and can be used to work any part of the body. But remember that the heavier they are, the higher the risk of injury.

r e s i s t anc e t r ai n i ng e qu i pme nt An exercise ball can be used to increase coordination and strength and to improve posture. The ball is very good for strengthening the torso area

RESISTANCE TRAINING CHART LEVEL

EFFORT

NUMBER OF EXERCISES

BEGINNER

10–12 reps 1–2 sets on light resistance.

6–8 compound; multijoint exercise.

INTERMEDIATE

12–15 reps 2–3 sets on medium resistance.

10–12 compound; multijoint exercises and some possible isolated exercise.

ADVANCED

12–15 reps 2–3 sets on hard resistance.

8–10 for upper body and 6–8 for lower body, mixture of compound and isolated exercise.

DO’S AND DON’TS OF RESISTANCE TRAINING ■ Seek medical clearance before allowing a child to resistance train. ■ In order to minimize injury, encourage the child to express feelings of

tiredness early on. ■ Do not allow children to use broken or adult equipment. ■ Ensure children drink plenty of water before, during, and after the exercise sessions. ■ Children should be supervised while exercising. ■ Make sure children are breathing properly while exercising—some have

a tendency to hold their breath. ■ Do not let children try to complete maximum efforts or make sudden

explosive movements while exercising. ■ Allow children to rest properly between sets of exercise and sessions.

introduction | 11 EXERCISE BALL

f l ex i b i l i t y Most children are not very flexible, which means that they are at a higher risk of injury, postural problems, and, later in life, acute back pain. Doing simple stretches regularly can help to prevent these problems from HAND WEIGHTS

These pieces of basic resistance equipment are not expensive and are great for home use.

developing. When children stretch, it should be done gently, and each position should be held for the required length of time.The basic guidelines

EXERCISE BANDS

below should help to set up a structured routine. STRETCHING CHART

FREQUENCY REST TIME

LEVEL

FREQUENCY

INTENSITY

TIME

NOTES

Muscles with low flexibility

3–4 per week progressively after each session.

Low to medium pressure on each stretch.

Hold for 10–15 secs and progress to a further 3–5 per session.

Take time to stretch each muscle individually after each training session.

1–2 per week 20 mins

1 min between sets and 1–2 days between sessions.

3 per week 30 mins

30 sec–1 min between sets and 1-2 days between sessions.

Muscles with medium flexibility

2–3 per week progressively after each session.

Low to medium pressure on each stretch.

4 per week split routine between upper and lower body; 2 of each session; 20–30 mins per session.

30 sec–1 min between sets; 2 days on, 1 day off, then 2 days on and 2 days off (repeat).

Hold for 10–15 secs and progress to a further 2–3 per session.

Same as above but generally stretch on non-progressive days.

Muscles with high flexibility

Generally after each session.

Low pressure on each stretch.

Hold for 10–15 secs; no progression needed.

Always stretch after training, but do not try progressive stretches.

warm up and cool down

With the calf and upper back stretch,

When doing the

press the heel of your

standing quadriceps

Always build up gradually to the main exercise intensity. Spend at least five

back foot to the

stretch, keep your

minutes before any type of exercise doing some form of light aerobic

ground and reach

knees close together

activity, and then take the time to do the following warm-up stretches. Try

forward to increase

and avoid touching your

to stretch all the major muscles you intend to use during your workout. At

the stretch in your

bottom with your foot.

the end of each workout, either do light cool-down stretches or

upper back.

progressive stretches, depending on your level of flexibility.

This exercise stretches the chest, shoulders, and calf muscles. To increase the stretch, keep your posture

The lying hamstring

upright and raise your

stretch should be felt

arms higher.

in the middle of the raised thigh. Keep your back flat on the floor throughout.

introduction | 13

skills in motion The special Skills in Motion images used in this book have been created to

explained with step-by-step captions. Below this, another layer of

ensure that you see the whole movement, not just isolated highlights. Each

information in the timeline breaks the move into its various key stages, with

of the image sequences flows across the page from left to right,

instructions for “breathing in” and “breathing out.” The symbols in the

demonstrating how the exercise progresses and how to get into and make

timeline also include instructions for when to pause and hold a position

the most of each position safely and effectively. Each exercise is also fully

and when to move seamlessly from one stage to the next.

flexibility hips and triceps

hips and triceps | 77

The main stretch is to the hip flexor muscles in the front at the top of the thigh. The other stretch is of the triceps at the back of the arm.

● Start by standing upright. Then step back and reach with your right leg. Lower your right knee toward the floor to the kneeling position, bending your left leg.






● You should now be kneeling on your right knee with both legs bent at approximately 90 degrees. Keep your body upright. You may start to feel the stretch at the top of the front of your right thigh.

breathe in

 This indicates the beginning of a sequence.

. . . out

● To increase the stretch, lean forward and place your hands on the floor to balance yourself. Then slide your left leg forward, increasing the angle between your legs.




. . . in

● The further you move your left leg forward, the more you will feel the stretch. Hold and then sit upright, putting your hands on your left knee.




. . . out

● To further increase the stretch, lean further forward and slide your left foot forward again. When stretching your hip flexors, always try to keep both hips facing forward; do not let them turn to the right.





This indicates

continued movement in the sequence.

. . . in

● The second phase stretches the triceps. Take your right arm up behind your head and reach down toward the center of your back. Bring your left arm up and over your head, taking hold of your right elbow.


. . . out

● Start to pull your right arm further down the center of your back. You should feel the stretch in the middle of the back of your right arm.

. . . in

 This indicates a pause in the sequence.

. . .out

● Hold both positions for 20 seconds. To increase the hip flexor stretch, tilt your pelvis forward and tighten your abdominal muscles. When stretching the triceps, try not to lean too far back. Repeat on the other leg and arm.




relax

 This indicates the end of a sequence.



fitness

skipping fitnessrope Skipping rope is an excellent way of increasing fitness by using all the muscles in the body, from the legs right through to the upper body, and can be done by anybody at any level. Skipping rope is also very good for improving coordination and is a low-impact exercise with minimal risk of injury.

● To start, stand in front of the rope

● Begin to swing the rope behind

● Push up through the calves and lift

● As the rope comes into view, allow

with your feet parallel to each other,

you. Looking straight ahead at the

off the floor about 4 in (10 cm). Make

it to travel smoothly under your feet.

hip-width apart, your knees soft, and

rope as it comes over your head,

sure that the rope is propelled by the

Be careful not to over-rotate your

your hands out to the sides.

prepare to jump. Begin by bending

action of your wrist in a small circular

arms, as this will create large, uneven

from the knees, loading the body like

motion with minimal arm movement.

circles rather than the desired small,






a spring.

breathe in




. . . out




rhythmic rotation.

. . . in




skipping rope | 17

● While skipping, maintain a good

● When landing, absorb the impact

● Immediately, repeat the loading

● If it feels too easy, increase the pace

upright posture. Lift from the chest,

first through the ankles, with soft

action of your legs to spring up into the

in both your arms and legs or even lift

keep your head up, and avoid bending

support from the calves, landing from

next jump in time with the rope. Try to

your knees higher with each jump.

too much at the knees.

toe to heel. Then, absorb the impact

continue for at least five minutes. If you

If you are doing well, then try double

through the knees being careful not to

are skipping rope too fast and cannot

skips for each jump, which is two turns

lock them on landing.

last five minutes, then slow down.

of the rope for one jump.

. . . out


. . . in

. . . out






fitness v step box jumps This exercise is a good way to introduce the use of a step. This very basic exercise can be combined with any number of arm movements and should be done in rhythm to music. The box step is only one exercise and can be combined with many other exercises to create a routine.

● Start in an upright posture with

● Push off from your left leg,

● As you raise your right foot, raise

● Now bring your right foot down,

your feet hip-width apart. Decide on a

propelling yourself off the floor onto

your right arm too. As your right foot

aiming for the same spot that you

target area and begin by raising your

the step. Place your left foot on the

hits the step, your arm should be at

were standing on. At the same time,

right foot and setting it down on the

left side of the step, making sure your

shoulder height. Repeat with the left

bring your right arm back down to

right side of the step, in the center,

feet are at least shoulder-width apart.

foot and left arm.

your right side. Repeat with your left

with your weight evenly spread.



breathe in, out




. . . in




leg and left arm.

. . . out




v step box jumps | 19

● Now repeat the step on your right

● With your arms in the air and your

● Then bring your arms slowly down

● You should land about 8–12 in

foot, this time raising your right arm

body held straight, begin to squat by

and, when your elbows are by your

(20–30 cm) in front of the step, your

to punch up toward the ceiling. Drive

bending from the thighs and pushing

waist, compress your body and get

knees softly absorbing the impact and

up on your left leg while also lifting

your bottom out behind you as if you

ready to spring forward and up into

your arms out in front for balance.

your left arm in a punch up toward

were going to sit in a chair.

the air. Push through your feet and

When landing, don’t let your knees

jump forward off the step.

travel forward past your toes.

the ceiling.

. . . in


. . . out

. . . in, out


relax



fitness grapevine This all-around exercise can be combined with others to create a routine. Here it is combined with lunges, kicks, and bicep curls.

● Start with your feet hip-width

● Make sure that you are evenly

● As soon as you have finished the

● In a lunge, your feet should be

apart with your arms by your sides.

balanced and that you do not over-

bicep curl, start to lower your arms

about 3 ft (1 m) apart, pointing in the

Lift your left leg and step backward to

rotate (twist) your left knee. During

and at the same time sweep your

same direction. Begin to lunge down,

the right, ending up with your left foot

the side step, begin your first bicep

right foot back across your left one

as shown above. Both knees should be

behind the right one and your legs

curl with both arms.

and out to set up your position for

bent at 90 degrees, and your right

the lunge.

knee should not go beyond your toe.

crossed as shown.

 breathe in


. . . out


. . . in


. . . out

grapevine | 21

● As you lunge down, bring your arms

● Kick straight out, lifting your leg as

● You should try to finish in the

● Repeat the movements in the other

up in a repeat bicep curl. To come out

high as possible. Then start to lower

position you started from, standing

direction, starting with your right leg.

of the lunge, drive up and out, bringing

your leg to the floor. Do this by

facing the front with your feet apart.

As you get better at the exercise,

your left knee toward your chest and

bending your leg at the knee, taking

To make the exercise easier, don’t do

build up your speed and effort.

kicking your left leg out in front. Use

your leg across and out to the side as

the lunges or kicks; just do the simple

your arms to balance yourself.

shown in the sequence above.

side step and back to center.


. . . in


. . . out


. . . in




. . . out, relax



fitness over box step This simple aerobic step workout can be combined with any other step routine for a complete cardiovascular workout. If you have knee problems, do not try this exercise at full speed.

● Start on the left side of the step,

● Start by stepping forward on

● Push off of your left leg and place

● Try not to put your left leg down

with your right leg behind you. Bring

your right leg, lowering your arms for

your left foot on the step. Keep

unless you are off balance. Once your

your hands up and hold them tight

balance. Plant your foot firmly on the

lifting your left leg up toward your

elbow has touched your left thigh,

to your chest.

step, landing toe to heel to soften

chest while balancing on your right leg.

bring your left leg down and place it

the impact.

Twist your body and touch the top of

firmly behind your right foot near the

your left thigh with your right elbow.

back of the step.

. . . out

. . . in






breathe in







over box step | 23

● Now, leading with your right foot,

● Step back up onto the step with

● From the start position, lower your

● Once your left foot is planted, bring

step down to the right side of the step.

your left foot, keeping your arms

arms for balance and, leading with

your right foot off the step, place it

Follow through with your left leg,

down for balance. Push off your right

your left leg, begin to step down to

behind you, and bring both your arms

placing it back behind your right foot,

foot to stand up on the step. As you

the left side of the step. Be careful not

up toward your chest. This whole

and bring both arms up to your chest.

step, lift both arms up in the air and

to twist your knees at any point.

sequence can then be repeated and

. . . out




place your right foot behind your left.

. . . in

mixed with other step exercises.

. . . out


. . . in, out, relax



fitness squat lunge step This sequence incorporates two major exercises. First, the lunge uses the muscles in the front of the thighs, hips, and calves. Then, the squat uses the muscles in the front of the thighs and the bottom.

● Stand upright with your arms

● As you raise your arms, slowly

● As soon as your right knee is at 90

● Again, once your foot is firmly upon

resting by your sides. Then place your

lower your whole body by bending

degrees, push up and off the step with

the step, lower yourself until your left

right foot firmly upon the step. Start

at the knees. The lunge movement

your right leg and place your right foot

knee is at 90 degrees. Be careful not

to raise your arms up and in toward

should be straight down, ensuring that

back on the floor. Now repeat this

to travel forward past your toes. Then

your chest.

your knee does not move forward

movement with your left leg.

push off the step and bring your left






past your toes.

breathe in, out




. . . in




foot back to the floor and relax.

. . . out




squat lunge step | 25

● Once again, leading with your right

● To begin the squat, slowly lower

● Keep squatting and don’t let your

● Leading with your left leg, step

leg, place your foot on the step, but

your body while pushing your bottom

knees move forward past your toes.

backward off the step, taking care not

this time follow through with your left

out behind you as if you were about

As soon as your knees are bent

to twist your ankles on landing. Bring

leg and stand upright on top of the

to sit on a chair. As you squat, bring

90 degrees, drive up and out of this

your right foot down and place it next

step. Keep your feet hip-width apart.

both arms up in front of you for

position until you are once more

to your left in an upright posture.

counterbalance.

standing upright.

. . . in


. . . out

. . . in




. . . out, relax



fitness squat thrust push-ups This is an advanced exercise that requires a lot of upper-body strength and whole-body endurance. The exercise on pages 40–41, triceps bench dips, is a good way of developing enough strength to complete this exercise.

● Start in a push-up position with

● It is safer to do squat thrusts

● Slowly return your right foot to its

● Lift your left foot off the floor and

your hands shoulder-width apart

alternately. Start by lifting your right

starting position, so you are in press-

bring your left leg in toward your

directly under your shoulders and

foot from the floor and bringing it in

up stance once more. While doing

chest, without it touching the floor.

your feet hip-width apart. Your body

toward your chest, keeping your arms

alternate squat thrusts, be careful not

As soon as it touches your chest,

should be in a straight line from head

straight and your back flat.

to twist your hips and put a strain on

return it to its starting position.

to toe.






breathe in




your back.

. . . out




. . . in




squat thrust push-ups | 27

● You are now ready to try the

● To do a push-up, slowly bend both

● Once your elbows are at 90

● Then, using your hands, push

push-up. If you like, you can do more

elbows, lowering yourself toward the

degrees, begin to push back up into a

yourself into a kneeling position with

squat thrusts than push-ups, which are

floor. Try not to let your hips and

straight-body position. Once you have

your hands upon your thighs. Since this

less tiring for your arms. Try a ratio of

stomach sink to the floor. Ideally, you

completed the push-up, repeat the

is such a tough exercise, try to build

three squat thrusts to one push-up.

should have a straight back, so keep

squat thrusts and so on until tired. To

up your squat thrust to push-up ratio.

your abs tight.

relax, lower your knees to the floor.

. . . out


. . . in

. . . out


relax



fitness burpee jumps This highly aerobic exercise pushes even the fittest of young people. If you are a beginner, then take your time to build up speed. To make this move less difficult, don’t jump, just stand, as this will lessen the impact.






● From a firm standing position, with

● Once your hands come in contact

● With your arms fully supporting

your arms relaxed by your sides, start

with the floor, lean forward, letting

your body weight for a split second,

to bend at both knees. Reach toward

your arms take all of your body

slowly lift your feet off the floor and

the floor with your hands but try to

weight. Your hands should touch the

kick them back behind you to adopt a

keep your back straight.

floor a liitle in front of, and to the side

push-up position. This should be a

of, your feet.

smooth but fast movement.

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burpee jumps | 29

● From a push-up position, with a

● From this squat position, push off

● As you drive upward, bring your

● As you land, be careful to absorb

spring in your legs, lift your feet off

your hands, bringing them up by your

arms up ready for the (optional) jump

the impact toe to heel while keeping

the floor and draw them back up

sides as you start to spring upward

(the jump increases exercise intensity

your knees soft. Then bring your arms

toward your hands, bringing your knees

into a standing position. This exercise

and the impact on your knees). Spring

down by your sides and stand in an

into your chest. Again, momentarily, your

should be smooth and flowing, so try,

into the air, punching your arms out to

upright position to relax.

arms support your entire body weight.

if you can, not to stop at any point.

the corners of the room.

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fitness squat star jump This is a dynamic exercise that demands lots of explosive power; it also requires a good amount of strength and is quite advanced. It is a good idea to tackle this exercise gently at first. To do this, reduce the intensity, slow it down, and don’t jump too high. You can gradually build up to maximum effort and see how high you can get yourself off the ground.



● Start by standing upright in a

● Bring your arms tight in to your

● As you jump, bring your arms out

relaxed position with your arms by

chest and then start to drive out and

to your sides and lift them up toward

your sides. Then begin to lower your

upward from the squat as quickly as

the upper corners of the room.This

body into the squatting position.

possible. The faster you do this and

helps your balance and gives your

Imagine you are compressing a spring

the more power you generate, the

jump added force.

when you do this.

higher the jump will be.


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squat star jump | 31

● As you begin your jump, spread

● It is very important that you land

● Keep your arms bent and out to

● Once your feet are flat on the floor,

your legs apart in the same direction

correctly. First, bring your arms and

your sides as shown, as this will help

sink down to repeat the initial squat.

as your arms. Try to move your arms

legs back in toward the center of your

you to keep your balance. Flex your

From here, you can either repeat the

and legs at the same time. Your

body at the same time.Try to land in

knees and keep your ankles loose to

exercise or return to the relaxed

position in the air should look like a

the same place you took off from.

absorb the impact of landing and to

starting position.

flying star.


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prevent any jarring.


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fitness step kicks This exercise requires flexibility, balance, and coordination. It is based on simple kickboxing-type movements that are explosive and complex in execution.

● Start in a typical boxing position

● Take a step up with your left leg,

● When your knee is as high as it will

● Start to lower your right leg back

with your hands up by your chin, head

placing the entire foot on the center

go, begin the first kick by extending

down toward the floor but on the

tucked in, body turned, and your fists

of the step. Standing on the step,

the right leg. Try to stay in the same

other side of the step from where you

closed. Your feet should be apart, right

bring your right leg up, lifting your

position at all times. To stretch your leg

started. Be careful not to twist your

leg in front, with your weight evenly

knee toward your chest. Do this

more, try to imagine that you are

left knee as your foot comes down

balanced between them.

quite quickly.

kicking a target.

toward the floor.



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step kicks | 33

● Once your right leg has touched

● As you bring your knee up, pivot

● After the full side kick, bring your

● Step back with your left leg and

the floor and you are completely

on your left foot and turn and push

right leg in and down toward your

take up the starting boxing position.

balanced, push up onto the step again,

your right hip toward the ceiling.

body, and then down to the floor.

Be careful when doing this exercise at

getting ready for the second kick. Do

Be careful while doing this. Then

Pivot on your left leg and plant your

full speed. Without rotation at the

this as quickly as you can. Your left leg

begin the side kick with your right

right leg on the floor near the back

knee you could put excessive pressure

remains on the step.

leg straight out as shown.

of the step.

on the joint.




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fitness touch jumps This is another explosive exercise designed to increase the heart rate quickly. In order to do this exercise, you need to have a reasonable level of fitness. This is also a complicated exercise that requires lots of coordination. When you start to practice it, ● Start standing in an upright

● As you bend down deeper into

● At the bottom of the squat, at

the squat position, push your bottom

the point when your hands touch the

sides. Then begin to bend both knees,

back behind you but keep your

floor, try to avoid leaning forward

squatting down toward the floor.

head upright. Keep your back flat

at the knees. They should not come

While squatting, try to keep your

and lean forward to help you balance,

forward over your toes. Push your

back straight.

as shown in the sequence above.

body back and prepare to “explode.”

make sure that you tackle it slowly position with your hands by your at first and then work on building up your speed gradually.






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touch jumps | 35

● Drive up quickly but be careful

● You should aim to jump forward

● As you come down to the ground,

● Land slightly on your toes at first

to maintain the same posture. Use

and not to jump higher than 12 in

begin to bend at both knees, getting

and then begin to squat in the same

your arms for balance and also to

(30 cm). Use your arms to propel you

ready to absorb the impact. You

way as before. Do not squat down as

add momentum in the direction of

forward and use your legs to gain

should do this using your muscles

deeply after a jump, as this increases

your jump.

height. While you are in the air, look

and not your joints.

its intensity. If you have bad knees,




for your landing zone.

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avoid these jumps altogether.


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fitness boxercise Shadow boxing is a fun way of fitness training. This sequence shows the four main punches. Boxercise is very challenging and requires lots of practice to achieve a good speed.

● Take up the boxing stance with

● Hold your arms on-guard up by

● Keeping the same stance, next try

● Next try a “hook” with your left

your left foot in front pointing at a 45-

your cheek bones, head down, fists

a “cross.” Here, your fist travels across

hand. First twist your body away from

degree angle to your body with your

closed. Then start your first “jab.” A jab

your body and is twisted at 90 degrees

the target, then back toward it,

right foot 12–14 in (30–40 cm) behind,

is a leading hand movement, in this

as shown. Try to hit the same imaginary

bringing your left arm up and around,

facing the same way. Distribute your

case, the left. Punch out straight with

spot as you did with the jab, extending

bent at the elbow (to form the hook)

weight evenly on the balls of both feet.

your left hand and return it quickly.

and returning your right arm.

and parallel to the floor.

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boxercise | 37

● Once the target has been hit, bring

● Now try a left-hand upper cut.

● When you have completed the

● When you have mastered the

your arm down quickly to the on-

First, bend from the legs to sink down

punch, return to the on-guard

punches, try putting them together in

guard position. Repeat the hook with

below the target and twist away from

position quickly. Repeat the upper

different combinations, for example,

your right hand in the same way. This

it, lowering your guard slightly. As you

cut this time using your right hand.

jab, cross; jab, cross, left hook; or right

should feel like a much harder punch.

turn back toward the target, drive up

Once you have hit the target, return

upper cut, left hook, cross. Make up

with your legs and punch upward.

to the original stance.

your own combinations.




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strength and endurance

strength tricep bench dips and endurance This is a simple but effective exercise to develop strength and endurance in the tricep muscle in the back of the upper arm. It can be done anywhere and does not require any special equipment.

● This sequence shows how you

● Once your right foot is on the floor

● Now start to squat down slowly,

● Once you are seated, lift your left

can incorporate a number of different

and you are properly balanced, step

move your body weight back, and, at

leg and place it on the step. Repeat

exercises together. Start standing on

across to the other side of the step

the same time, lean forward from your

this with your right leg: make sure the

a step or box and step down with

with your left leg. You should now be

waist to help you keep your balance.

heels of both feet are resting on the

your right leg first; use your arms

in a v-step position with the step

You should be aiming to sit near the

step and that they are an even

for balance.

between your legs.

end of the step.

distance apart.






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tricep bench dips | 41

● Place your hands on either side of

● Once the angle of your arms at the

● Straighten your arms to lift your

● Repeat this exercise as many times

the step near the back. Slide your

elbow has reached about 90 degrees,

bottom off the step. You should aim to

as you wish or until tired. Then rest by

bottom forward toward your feet until

start to lift yourself up by straightening

keep your body rigid, bending both

lowering your bottom onto the step.

the center of your body is in the

both arms but do not lock your

elbows to lower and raise yourself on

Slowly slide yourself back to the sitting

middle of the step.

elbows at the top of this movement;

the step.

position and relax.



keep them soft and supple.

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strength shoulder raise and and squats endurance There are two movements involved: one is an upper body shoulder exercise; the second is a major lower body general exercise.

● Stand upright with your hands by

● Try to make a right angle with your

● Raise your arms until they are at

● Repeat as often as required or

your sides and your feet hip-width

arms at the elbow. If your arms are

shoulder height. Then pause for a

rest with your arms by your sides. To

apart, holding suitable weights. Raise

extended out further, this will make

second before lowering your arms

begin the squat, push your lower body

both arms slowly out to each side at

the exercise harder. Be careful not to

down to your sides. This should be

backward and at the same time lean

the same time. As you do so, bend

put any strain on your back.

done in a slow, controlled movement.

forward with your upper body to

Keep your elbows soft throughout.

compensate for the change in balance.

your elbows.




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shoulder raise and squats | 43

● Continue squatting, keeping your

● Now begin to drive up out of the

● Slowly raise your arms, either

● Raise your arms as high as possible

head and shoulders upright; aim to

squat. Keep in mind all the key

together or one at a time—depending

without moving your elbows. Then

keep your back straight. Do not squat

elements: back, shoulders, and head.

on which you find easiest. Keep your

slowly lower them to the rest position

lower than 90 degrees at the knees.

Once you are standing straight and

elbows still and by your sides, as they

by your sides. Use heavier weights to

relaxed, you can move on to some

are the points around which the

make the exercise more demanding

bicep hammer curls.

movement pivots.

but do not change your technique.




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strength lunges with upper andbodyendurance Lunges require lots of balance and control. Be really careful when stepping, as it is easy to misjudge the exact distance of each step.

● Stand upright with a light weight in

● You should have a 90-degree angle

● When your right foot touches the

● Return to the standing position

each hand. If the weight is too heavy,

in both legs at the bottom of each

floor, stop moving and start to lower

and lower your arms to your sides.

you will struggle to balance. If

lunge as shown above. If you find this

your body straight down. Stop when

The next step forward is taken with

necessary, use no weight at all. Before

difficult, test out the correct distance

both knees are bent at 90 degrees.

the left leg. Again aim for a target

you take your first step, look for a

before you begin. Now step to the

As you start this movement, begin the

and pause before lowering yourself

target on the floor to step toward.

target with your right leg.

bicep curl with both arms.

into the lunge.






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lunges with upper body | 45

● This time, stop and hold the 90-

● Hold the lunge position and raise

● Keep holding this difficult position.

● If you want to make the exercise

degree position just a little way

both arms out to the side; try to

Then return both arms to your sides.

more difficult, you can either use

from the floor. Do this with a slow,

maintain a 90-degree angle with your

Push up and step forward to the

heavier weights or complete more

controlled movement. Now bring

elbows and knees. Lift both arms until

standing stance where you started.

repetitions of each lunge. Remember

your arms up into position for the

they are level with your shoulders, as

Always remember to repeat all the

to carry out the same number of

shoulder exercise.

shown in the sequence above.

exercises on both legs.

repetitions on each leg.


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strength exercise band raise andandendurance squat Exercise bands come in different colors and strengths. There is no industry standard, and adult bands are much stronger than those intended for children.

● The instructor must first check that

● Now step up with the left leg,

● The first exercise is for the

● Try to raise both hands to shoulder

the band is the appropriate strength

moving evenly onto the step with

shoulders. Start to raise both

height. If this is too difficult, bend both

and then set the step and bands

your feet wide apart. Before you

your arms out to each side. You

arms at the elbows. This shortens your

correctly. Hold your bands in each

start any exercise, check that the

may be able to lift them evenly, or

levers and makes it easier to raise

hand and begin to lift your right leg

bands are taut and there is no slack.

you may find that one is stronger

your arms; the exercise is most difficult

than the other.

when they are straight.

onto the step.






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exercise band raise and squat | 47

● Slowly return both arms to the

● To do the squat, start by bending at

● Lower yourself until you achieve

● Do not squat too deeply. Also,

starting position and cross them in

both knees, pushing your lower body

a 90-degree angle at the knees.

do not allow your body posture to

front of the your lap. Once in this

back and down as if you were sitting

While squatting, raise your arms up to

slacken while repeating the exercise.

position, prepare for the second

in a chair. Then lean your upper body

each side. Remember, if you bend your

exercise, the squat. Combine this

forward to balance yourself but keep

arms, the exercise is much easier

with the previous shoulder exercise.

an upright posture.

than if you straighten them.




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strength hamstring balland curl endurance This exercise is good for improving the hamstring muscles of the back of the thigh. The exercise requires a lot of balance and coordination to be performed correctly but can be varied so that it is suitable for beginners and advanced users.

● Start by lying down on the floor on

● Move your hands out slightly

● Keep your feet pointing toward the

● Keep rolling the ball toward you.

your back. Then place your feet on the

from your body, as this helps you to

ceiling and your hips raised. Then bend

Watch out for any changes in the

ball about hip-width apart in the

balance. Now push your hips toward

at both knees and roll the ball toward

position of your hips, keep your feet

center of the ball. Keep your legs

the ceiling, lifting your bottom and

your bottom. If you find it difficult to

pointing toward the ceiling, and also

straight with your feet pointing toward

lower back off the floor until your

balance, try taking your arms out

try to keep your knees straight.

the ceiling.

body is straight.

wider.

Do not let them turn in or out.






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hamstring ball curl | 49

● When you are rolling the ball, try

● When returning the ball, be careful

● To rest, lower your bottom to the

● The hardest variation of the

not to point your toes as if on tiptoe;

to repeat the key points of the

floor and relax. The exercise can be

exercise is to cross one foot over

keep them relaxed. Roll the ball until

exercise. Continue to straighten your

made harder if you move your feet

the other. To make it easier, do not

your legs have reached a 90-degree

legs as you move to the start position,

together on the ball and put your

lift your bottom off the floor; just

angle at the knee. Then return the ball

but do not drop your hips until you

hands close to your body or even fold

roll the ball back and forth with

slowly to its starting position.

have finished all the repetitions.

your arms over your chest.

constant pressure.

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strength chest press andand squat endurance This simple exercise benefits both the upper and lower body and can be done anywhere. It helps to develop the muscles of the chest, shoulders, the back of the arms in the upper body, and the front and back muscles of the lower body. ● Place the exercise band evenly

● Stand up straight, keep your

● Return your left arm slowly to the

● Move your right arm back and

across your upper back, roughly level

legs soft, and begin to push your

starting position and do the same

prepare to stretch both arms

with your shoulder blades. Your arms

left arm forward. Imagine that there

movement with your right. When

together. At the same time, you are

should be about mid-chest height:

is someone of the same height in

using the arms separately like this,

going to do a squat, so take your

adjust the tension so there is no slack

front of you and try to touch his or

be careful not to twist your hips or

time to coordinate everything.

in the band.

her nose slowly.

over-reach and lean forward.






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chest press and squat | 51

● Push both arms out in front of you.

● Push your lower body back as if

● Lower yourself into the squat until

● As you stand up, return your arms

Even though you are squatting, imagine

you were about to sit in a chair and,

your knees are bent at a 90-degree

to their resting position and return to

there is a person in front of you

at the same time, lean forward with

angle. Be careful not to allow your knees

the upright starting posture. Repeat the

copying your squat, so you should still

the upper part of your body to

to go forward over your toes. Once you

exercise as many times as you wish: to

aim to touch the person’s nose.

counterbalance your body weight.

have reached the bottom of the squat,

make it harder, use a stronger band.




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start to push up out of the position.




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strength front raise andand high row endurance These two exercises are designed for the upper body. The first, the front raise, works the shoulder muscles; the second, the high row, strengthens the muscles of the upper back and is an extremely good exercise for improving faulty posture.



● Stand relaxed, with your hands by

● Lift both arms together directly in

● If you are lifting weights in front of

your sides. Tighten your stomach

front of you. To make it easier, you can

you with straight arms, you need to be

muscles to prepare for the first lift.

lift one at a time but remember not

careful with your back. If you feel any

Now step forward with your left leg,

to twist your hips if you do this. Keep

stress in your lower back, lighten the

ready to brace your body.

on lifting until your arms are level

weight and tighten your abdominal

with your chin.

muscles more.


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front raise and high row | 53

● Next, slowly lower the weights

● Bring the dumbbells forward beside

● Keep lifting to a full squeeze and

● To finish, step forward and relax. If

toward your knees. To progress to

your knees. To start the exercise,

then slowly return the dumbbells to

you want to try out these exercises,

the second exercise, lean forward so

squeeze your shoulder blades together

your knees. Throughout the exercise,

start by using a light weight. They are

your body is aligned with your back

and then lift your elbows up toward

maintain that straight line between

both very challenging, so be careful:

leg. There should be a straight line

your shoulder blades.

your right heel and your head.

you could strain your back by doing

from your right heel to your head.




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strength exercise band press andandendurance extension This is another great exercise that can be done anywhere; it works the shoulder and back of the arm muscles. This exercise is quite difficult to coordinate because it uses both arms separately.

● Kneel down on a padded surface

● The more firmly you hold the

● Gently lower them to shoulder

● Pause in this position. Then lower

and remember to keep your body

band, the harder the resistance will be

height. Then push up again, this time

your left arm, taking your hand down

upright throughout the exercise. Trap

and the sooner it will start. First, bring

using only the left arm while the right

behind your head. Control this motion

the band under your knees, hold it in

both arms up to shoulder height with

rests. Keep pushing until your arm is

carefully and make sure your back

each hand, and adjust the tension to

your palms facing forward. Push both

almost straight.

remains straight.

suit your strength.

arms up toward the ceiling.






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exercise band press and extension | 55

● Now push your left arm back

● Check your posture and then

● Be careful not to twist your back or

● To finish, slowly lower your right

up again toward the ceiling. When

repeat the exercise with your right

lean in any direction. Once your right

arm down to the starting position. To

carrying out this movement, try to

arm. First, push it toward the ceiling,

arm is fully bent, as shown above, push

make the exercise harder, shorten the

keep your right upper arm perfectly

hold it still, then lower your arm

it up as you did with your left arm.

band. Be careful not to strain your

still. Only move your left arm.

behind your shoulder.

These two exercises can be done

back; concentrate on how your back

separately or together, as shown here.

is feeling during the exercise.




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strength arm exercise band andpullover endurance This exercise works the muscles in the backs of the arms, the upper sides of the back, the chest, and shoulders. It requires a good range of flexibility in the shoulder area, so do it gently at first and only work within a range that feels comfortable. It is important not to overstrain your muscles when starting a new exercise.

● Start by attaching the band to an

● Pull the band down toward you on

● Keep your arms straight at all times.

● Be careful doing this exercise if

immovable object, such as a closed

both sides of your body, with your

The exercise should look as if you

you have any shoulder problems.

door. Then lie down on your back with

palms facing the floor. Start the exercise

are doing the backstroke, using both

This is the point during the movement

the band behind your head an arm’s

slowly, controlling the action of raising

arms at the same time. Keep moving

where there is a higher risk of injury

stretch away; there should be no slack

your arms up and over your body.

your arms back as they point toward

to the joint. Keep moving back

the ceiling.

steadily against the resistance.

in the band.






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arm exercise band pullover | 57

● As your arms go back and get

● It is possible to do this exercise

● If your back does twist or lift, stop

● Once you have completed the

closer to the floor, the resistance

using one arm at a time. If you try

before you touch the floor and take

desired number of repetitions, lower

decreases. If the exercise seems too

this, make sure that your lower back

the band back above your head with

your arms to the floor above your

easy, position yourself slightly farther

doesn’t twist or lift off the floor, which

straight arms.

head and rest.

away from the band to increase

it will have a tendency to do.

the stretch.




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strength ball abdominaland crunchendurance This is the first abdominal exercise. It works the front abdominal muscles from the sternum to the pelvis. This exercise is very versatile and suitable for both beginner and advanced students. To make it easier, sit farther forward over the ball: to make it harder, sit farther back.

● Start by sitting on the ball with

● Starting with your left leg, begin to

● Lean farther back onto your

● At this point, you should be lying

your weight in the center. Place your

move forward slowly and, at the same

hands to support your body

on the top of the ball. Take your hands

feet hip-width apart and your hands

time, lean back, transferring more of

weight and continue your forward

away from the ball and bring them up

the same distance apart on the back

your weight onto your arms. Then, do

movement until you feel the lumbar

to your head to support your neck.

of the ball. This helps you to balance

the same with your right leg.

lower arch of your back touch the ball.

properly.






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ball abdominal crunch | 59

● Check your position. You should be

● To make the exercise harder, push

● When carrying out the crunch,

● When you have crunched as far as

completely relaxed with most of your

back farther over the ball. To begin the

keep your body weight centered on

possible, slowly lower yourself back

body weight on your lower back, your

crunch, lift your head and shoulders,

your lower back. To do this, you may

until you are right over the ball. After

feet hip-width apart, and your knees

using your abdominal muscles only. Do

have to lift your hips up to the ceiling

several repetitions, use your hands to

bent at 90 degrees.

not pull your head up with your hands;

so that your body stays straight.

help you sit upright.


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strength dorsal raise and endurance This is an excellent workout for the muscles in the lower part of the back. It can be quite a gentle exercise but can be done in two ways to give different levels of intensity; you can either do it on your knees (not illustrated) or, the harder version, on your feet.

● Start by kneeling down on a

● Now lean forward, placing your

● Keep pushing from your feet until

● Now bring your hands in front of

padded floor with the ball directly in

stomach on the ball; use your hands to

your legs are almost straight; your

you and position them so that you can

front of you and your body upright.

keep the ball still. Then start to push

position is very important. The farther

rest your head on them. Before you

Keep your knees and feet hip-width

from your feet and begin to lift your

forward you are and the more weight

start the main part of the exercise,

apart at all times.

knees off the floor.

you have on your hips, the harder the

relax over the ball and check that your

exercise becomes.

feet are apart.






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dorsal raise | 61

● Lift yourself up as high as possible,

● When you have gone as high as you

● After a few repetitions, bring your

● Be careful not to move too far

using your lower back muscles. Always

can, pause for a second to help you

hands down onto the ball and drop

forward on the ball, as you are likely

do this exercise as slowly and smoothly

control the lowering phase of the

your knees slowly toward the floor.

to roll over the front.

as you can to minimize the chance

exercise. During the whole exercise,

When your knees touch the floor,

of injury.

try not to use any muscles other than

push yourself upright into the starting

those in your lower back.

position with your hands.




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strength exercise band twist and endurance This is an advanced exercise to increase core stability—the strength and balance of the torso muscles. It works the entire abdomen and all back muscles and is very good for improving posture.

● Start by attaching the band to an

● The band should be directly in

● Look for a target point and then

● Keep turning as far as possible,

immovable object. Then sit on the ball

front of you with your arms at

start to turn to the right. When

remembering to turn from the waist

far enough away that there is no slack

shoulder height and your head level,

turning, keep your body upright and

only and without moving the ball.

in the band. Sit in the center of the

facing the front. Now begin to turn

keep your abdominal muscles pulled

Once you have fully rotated, with your

ball with your feet hip-width apart.

from the waist only, not from the arms

in tight.

arms still straight out in front of you,



or hips.

breathe in




gently return to the starting position.

. . . out

exercise band twist | 63

● Repeat the exercise, this time

● Once you have reached your full

● Repeat the exercise as often as

● Once you have done enough, relax

turning to the left. If you want to

rotation again, slowly return to the

you wish but pause in the center

and slowly let go of the band. For a

increase the intensity of the exercise,

center. When doing this exercise,

before each turn to check your

more advanced workout, lift one foot

either sit farther away from the

remember to keep your arms out in

position and posture.

off the floor when turning. Remember

anchor point of the band or bring

front of your chest all the time and

your feet closer together.

only turn from your waist.




pause, breathe in, out




. . . out

to change feet on each side.




. . . in




. . . out, relax



strength core stability exercise and endurance This exercise is a little easier than the one shown on pages 62–63. Here, there is more emphasis on the back muscles than on the stomach. Although the exercise is easier, it does require more balance and has two levels of difficulty. The easier version is the one featured, although the harder version is also explained in the text.

● Kneel down on a padded floor with

● Slowly lean forward so that your

● Start to push forward with both

● When you are in this position, your

your hands on the ball to help you

stomach is on the ball. Slide your hands

legs. You are aiming to push yourself

legs should be straight. Now take both

balance while you get into the correct

down either side. All your weight

forward over the top of the ball until

of your hands off the ball and hold

starting position.

should be supported by the ball and

you are balanced. Be careful not to roll

them straight out in front of your

your feet should be hip-width apart.

over the front.

head as shown above.



breathe in




. . . in




. . . out

core stability exercise | 65

● At the same time, raise your left

● If you want to try a harder version

● When you have finished, gently

● Lean away from the ball and kneel

leg about 12 in (30 cm) from the floor

of this exercise, lift both legs off the

come out of the exercise. Slowly

upright. During the exercise, keep your

and hold this position for about 30

floor at the same time and hold for

lower your knees down to the floor

abdominal muscles tight and breathe

seconds. Then change legs, lifting the

30 seconds. Repeat the exercise as

and bring your hands back onto the

constantly to help you relax and

right one. Again, hold this position for

many times as you wish.

ball to help you push yourself upright.

control your balance when you are

30 seconds.




. . . out




on the ball.

. . . in




. . . out, relax



flexibility

flexibility calf, back, and chest This spread demonstrates three different stretches that are usually done as a warm-up before any resistance or aerobic workout. The stretches are quick and easy to do, since they are combined with each other. If you find that you have trouble doing them together, they can be done individually. Start with one and then add the other two as you become more flexible.






● Stand in a relaxed position with

● Make sure that the step with your

● Now push your right heel to the

your arms by your sides. Lift your right

right leg is a long one and a bit of a

floor to feel the stretch in your right

leg off the floor and step back, keeping

reach, as your toes must touch the

calf. If you do not feel the stretch, then

the weight on your left leg. At the

ground first. At this point, your arms

shuffle your right foot farther back

same time, start to lift both of your

should be at chest height with your

until you can feel it. Make sure your

arms out in front of you.

hands together.

foot is always facing forward.

breathe in









. . . out

calf, back, and chest | 69

● Push your arms forward as far as

● Step back with your left leg, planting

● Plant your left heel on the floor and

● Keep your body upright. You will

possible but maintain an upright

it well behind your right. Make sure it

feel the stretch. If you don’t, shuffle

now feel the stretch across your

posture. You should feel a stretch in

is a bit of a reach before you plant

back a bit farther as before. Clasp

shoulders and chest. Hold both

your upper back. Hold both stretches

your foot. Move your arms behind

your hands together, straighten both

positions for 20 seconds, then relax.

for at least 20 seconds and then release

you, ready to grasp your hands behind

arms, and lift them up behind you.

Step forward and bring your legs

your arms and start to step back.

your back.




. . . in






together, arms relaxed by your sides.

. . . out


. . . in and out, relax



flexibility gluteals cross legs Here we have two stretches for the gluteals, the muscles of the bottom. It is very important to keep the gluteals flexible, as they are powerful muscles with a strong influence on posture and stress in the whole lower back region. Keeping the gluteals flexible is a means of minimizing stress and tightness around the lower back, and reduces the chance of future posture problems.

● Start by sitting with your legs

● The stretch should come on either

● Check that you feel the stretch

● Now uncross your legs, placing your

crossed and your feet under your

side of your bottom. If you cannot

on both sides. If not, you may need

left ankle on your right knee with your

knees. Place your hands behind you to

feel it, lean farther forward and hold.

to switch your crossed legs. Then

right leg bent at 90 degrees and your

help keep your posture upright. You

Note that very flexible people may

repeat the exercise. Pause and relax.

foot flat on the floor.

may already feel a stretch and, if so,

not feel the stretch even when they

Then lie down on your back, using

stay in this position for 20 seconds.

are leaning fully forward.

your hands for support.




breathe in




. . . out




. . . in and out

. . . in and out

gluteals cross legs | 71

● Put your right hand around your

● Hold the stretch for 20 seconds,

● This time, pull your left knee in as

● Put your feet flat on the floor with

right thigh and your left hand on

then release. Switch your legs and

far as possible and you will feel the

your legs bent at 90 degrees. If you

your left knee. Slowly pull your right

hands so that your right ankle is on

stretch in your right buttock. Hold this

have trouble performing the first

knee toward your chest until you

your left knee. Repeat the stretch.

for about 20 seconds. Now release

stretch in this sequence, sit up against

the stretch, let go with your hands, and

a wall and use your hands to push

put them on the floor beside you.

yourself into a deep stretch.

feel a stretch in your left buttock.


. . . in and out






. . . in



. . . out


. . . in and out, relax



flexibility quadriceps This exercise stretches the quadriceps muscles that run down the front of your thighs. The stretch itself is quite simple, but if you have any sort of knee problem, it must be approached with care. It is easy to compress the knee joint if this stretch is done incorrectly and this can aggravate any existing injuries.



● Stand upright with your arms by

● When you have a firm hold of

● Keep your knees together.

your sides. Then begin to lift your right

your ankle, pull your foot up behind

You should feel the stretch down the

foot up behind you toward your

you. Do not press it against your

front of your thigh. To increase it, push

bottom. While doing this, prepare

bottom, as this will over-compress

your hips forward, away from your

to grab hold of your leg at the ankle

your knee joint.

foot, increasing the gap between it and

with your right hand as shown.


breathe in

your bottom.




. . . out

quadriceps | 73

● Let go of your right ankle and

● Bring your left leg up toward your

● Release the stretch, return your

● You may not feel this stretch at

lower your foot to the floor. Change

bottom, taking hold of your ankle and

left leg to the floor, and relax with

all even when you push your hips

legs and prepare to repeat the stretch

pulling it up behind you. Keep your

your hands by your sides. Keep the

forward. Do not worry, as this will

with your left leg. If at any time you

knees together throughout the stretch.

knee of the standing leg soft and

probably be because your quadriceps

feel off balance, use your other hand

To increase its effectiveness, push your

slightly bent when it is supporting

are already very flexible.

to hold onto something stable.

hips forward as before.

your body weight.




. . . in






. . . out


. . . in and out, relax



flexibility hamstrings This is a relaxation stretch; done lying on your back, your heart rate will remain low. The hamstrings need stretching regularly to maintain their length, as they are one of the major postural muscles of the lower back and pelvis. The stretch is shown here using an exercise band (you could use a towel) to make it easier for you to reach your leg, but if you are quite flexible, then you should be able to reach without it.

● Start by lying on your back with the

● Slowly lift your left leg, bending your

● When your leg reaches about

● The aim is to straighten your leg

band attached to the heel of your left

knee toward your chest. Make sure

90 degrees at your hip, raise your

completely at 90 degrees to the

foot and both your arms and legs

the band tracks this movement, pulling

foot into the air, using your quadriceps

ground without your resting leg lifting

straight. You should be holding each

on the band as your leg comes up.

muscles and pulling on the exercise

off the floor. You should feel the stretch

band. Straighten your leg as much as

in the middle of your hamstring

you can, depending on your flexibility.

muscles and not behind your knee.

end of the band in your hands.




breathe in


. . . out



hamstrings | 75

● If you do feel the stretch behind

● Release your left leg, lowering it to

● Only straighten your leg enough to

● When in the stretch position, avoid

your knee, bend your leg slightly.

the floor. Repeat the stretch on your

feel the stretch in the middle of your

lifting the other leg off the floor. If this

This helps to transfer the stretch to

right leg in the same way, bringing your

thigh. If you start to feel the stretch

happens, you are pulling your leg too

your hamstring. Once you feel the

knee up until it is at 90 degrees to

behind your knee, bend your leg

far toward your chest. Finally, keep

desired stretch, hold the position

your hip first. Then straighten your leg

slightly as before.

your feet relaxed at all times and do

for 20 seconds.

until you feel the stretch.




. . .in


. . . in, out

not point or flex your toes.


. . . out, relax



flexibility hips and triceps The main stretch is to the hip flexor muscles in the front and at the top of the thigh. The other stretch is of the triceps on the back of the upper arm.

● Start by standing upright. Then step

● You should now be kneeling on

● To increase the stretch, lean forward

● The farther you move your left leg

back and reach with your right leg.

your right knee with both legs bent

and place your hands on the floor to

forward, the more you will feel the

Lower your right knee toward the

at approximately 90 degrees. Keep

balance yourself. Then slide your left

stretch. Hold and then sit upright,

floor to the kneeling position, bending

your body upright. You may start to

leg forward, increasing the angle

putting your hands on your left knee.

your left leg.

feel the stretch at the top of the front

between your legs.






of your right thigh.

breathe in

. . . out




. . . in




. . . out




hips and triceps | 77

● To further increase the stretch, lean

● The second phase stretches the

● Start to pull your right arm farther

● Hold both positions for 20 seconds.

farther forward and slide your left foot

triceps. Take your right arm up behind

down the center of your back.

To increase the hip flexor stretch, tilt

forward again. When stretching your

your head and reach down toward

You should feel the stretch in the

your pelvis forward and tighten your

hip flexors, always try to keep both

the center of your back. Bring your left

middle of the back of your right arm.

abdominal muscles. When stretching

hips facing forward; do not let them

arm up and over your head, taking

the triceps, try not to lean too far

turn to the right.

hold of your right elbow.

back. Repeat on the other leg and arm.

. . . in


. . . out

. . . in

. . .out




relax



flexibility inner thighs This exercise stretches the muscles in the inner thighs. Depending on your flexibility, it can also stretch the muscles on either side of the lower back and the hamstrings. The stretch has three aims: first, to open the legs wider; second, to lean farther forward; and third, to lean farther to each side. This sequence shows the three key positions and should be done in the order demonstrated.

● Sit with your legs out in front, feet

● Move your legs apart, as wide

● Relax into this stretch and then

● Every time you feel the stretch

together, with your hands on either

as possible. You should feel an even

progress to the next position. Bring

ease, lean farther forward. As you do

side of your body for support. Push

stretch running down the inside of

both your hands forward onto the

this, the stretch will move higher up

yourself into an upright position.

both thighs. The stretch should be

floor between your thighs. Relax, take

your inner thighs toward the groin

felt most by your knees.

deep breaths, and slowly lean forward.

area. Once you cannot go any farther,




breathe in




move on to the next stretch.

. . . out, relax


. . . in and out

inner thighs | 79

● With your hands together, slide

● Once you can hold your ankle

● Push the stretch on the right as

● Relax, put both arms behind you,

them down your left leg to your left

with both hands, lean forward, bringing

far as you can go, bringing your chest

and sit upright, facing forward. Put

ankle. This will increase the stretch on

your chest down over your left thigh.

down over your right thigh. Hold this

both of your hands on the floor and

your left inner thigh and may create a

Once you have pushed as far as you

position for 20 seconds.

use them as support to help you sit

stretch on the left side of your lower

can on the left, repeat this stretch on

back and left hamstring.

your right side.




. . . in and out


. . . in and out



up properly.




. . . in and out, relax



flexibility back lateral stretch This exercise stretches the upper back and torso muscles. It also mobilizes the lower vertebrae, lubricating each of the major joints.

● Stand upright with your arms by

● Keep pushing your arms up,

● Push as hard as possible toward

● Lean over as far as possible and

your sides. Bring your arms in front

opening them out above your head

the ceiling and feel your upper body

only lean to the left, not forward

of your body, crossing them over at

by pushing them up toward the ceiling.

elongating. Take hold of your right

or back. Pull your right arm with

your waist. Then bring them up

Reach straight above you for the first

wrist with your left hand, and staying

your left hand to increase the stretch

together toward your face.

stretch.

stretched out, lean to your left side.

down your right side and waist.


. . . out


. . . in and out






breathe in

. . . in

back lateral stretch | 81

● Keep pulling yourself over and then

● Roll across to your right side,

● Stand upright, release your left

● Finally, bring your hands down,

start to lean forward, rolling from your

transferring the stretch from your

arm, and push up toward the ceiling

crossing them in front of your face

hips. Keep your body at the same

hamstrings to the left side of your

in the same way that you started

and uncrossing them at the waist

angle as you move. Release your right

waist and upper back. Use your right

the exercise. You can now repeat the

as shown. Return to the relaxed

arm and push your bottom back to

hand to pull your left arm over to

stretch, rolling in the opposite direction.

starting position.

feel a stretch in your hamstrings.

increase the stretch as shown.






. . . in and out

. . . in and out




. . . in


. . . out, relax



flexibility ball back extension This exercise requires the use of a ball and should be done with caution if you have any sort of back problem. Be very gentle when you start doing this exercise. With practice, it will improve the flexibility and health of your spine.

● Sit on the ball with your hands on

● Walk your feet forward, starting

● Let your arms slide down the ball;

● If the stretch is too hard, walk your

either side of your body to help you

with your right foot. As you do this,

your body should now be resting on

feet forward. If the stretch is too

keep your balance. You should be

lean on your hands, sliding your body

the ball. Put your head back and relax.

weak, slide your hands around behind

sitting upright with your knees bent

down onto the ball. Keep walking

You may already feel a stretch in your

your head and push back farther,

at 90 degrees, your feet wide apart

forward until the small of your lower

abdominal muscles.

straightening your legs, and supporting

and flat on the floor.

back touches the surface of the ball.






breathe in




. . . out




your bottom with the ball.

. . . in


. . . out

ball back extension | 83

● You will also feel a release of any

● Pause for a second or two to allow

● Return to the sitting position, just as

● Keep your feet wide apart at all

stiffness in your lower back. Slowly roll

the blood to flow down away from

you started, and relax. Note that when

times. If you have been lying in this

the ball forward and bring your arms

your head; then push yourself upright.

doing this exercise, all movements

position for a while, you may feel

up and over, transferring all your

Roll the ball back to help you return

should be slow and smooth. When

stiffness in your lower back when

weight to your legs. Put your hands

to the sitting position.

you are in the stretch position, use

sitting up. If so, follow this exercise

your hands to balance.

with the one on pages 84–85.

back on the ball as shown.




. . . in




. . . out, pause, in




. . . out, relax



flexibility rotational flexibility This exercise stretches the muscles of the torso, which are often stiff because of inactivity. It also mobilizes and lubricates the spine and is also very good for removing or reducing tension in the lower back.

● To start this exercise, lie down flat

● Keeping your leg at a 90-degree

● Put your left hand on your right

● Feel the stretch across your torso,

on your back with your arms by your

angle at the hip, roll your right knee

knee and pull your knee toward the

back, and side of your bottom. The

sides. First, lift your right leg up toward

over the left side of your body toward

floor; the aim while pressing is to keep

optimum position for this exercise

your chest until it reaches an angle of

the floor. As you do this, slide your

your right shoulder flat on the floor.

would be to have both your right

90 degrees at your right hip.

arms out to each side until they are

Press until you feel a good stretch or

knee and shoulder on the floor

just below your shoulders.

your right shoulder starts to lift.

without feeling stretched.


breathe in









. . . in


. . . in

rotational flexibility | 85

● Slowly, release your right knee and

● Roll your left knee over your right

● Hold the stretch for about 20

● If you are feeling at all stiff, bring

gently roll out of the stretch to the

leg and place your right hand on your

seconds on both sides; then roll your

both knees up toward your chest

center and put your right leg flat on

left knee, ready to pull down. Slide

left hip back again, straightening your left

and roll them together gently from

the floor. At the same time, lift your

your left arm out for balance and pull

leg down toward the floor. Allow your

left to right repeatedly until the

left leg up to an angle of 90 degrees

down into a good stretch.

hips to relax and settle with your

stiffness is gone. This movement is


. . . out

body flat on the floor.

not demonstrated above.

at the hip.


. . . in




. . . in and out, relax



flexibility shoulder and neck stretch These stretches release tension in the upper back and neck. They are usually used for relaxation before and after exercise.

● Stand upright with your feet apart

● As your right arm comes down to

● Trap your right arm with your left

● Take your left arm up over your

and your hands down by your sides.

shoulder level, take your left arm and

and squeeze it into you. You will feel a

head and then down in front of

Start by lifting your right arm up and

bring it up in front of your right arm,

stretch in the back of your right

your face until it is level with your

out to your right and keep going until

so the inside of your left arm meets

shoulder. Now release both arms and

shoulders. Bring your right arm up

it comes up and over, then down in

your right arm just above the elbow.

bring them down to your sides.

in front of your left and repeat the


. . . out

trap and squeeze.

front of your face.






breathe in


. . . out and in


. . . in and out

shoulder and neck stretch | 87

● Feel the stretch in the back of the

● Take hold of the right side of your

● Pull your head gently to the left

● This time pull your head gently to

left shoulder. Now let both arms drop

head with your left hand, as shown.

with your left arm and feel the stretch

the right with your right arm. Feel the

to your waist and get ready to move

At the same time, take your right arm

on the right side of your neck. Hold

stretch in the left side of your neck

on to the neck stretches. Lower your

and put it behind your back and hook

the stretch, then release. Change

while the left arm is hooked onto the

right arm to your side and bring your

it onto the left side of your waist.

hands and then repeat the stretch

right side of your waist. Then lower

on the other side.

your arms to your sides and relax.

left one up and over your head.




. . . in, relax


. . . in


. . . out

. . . in and out


. . . in, out and relax 

flexibility upper body mobilization This exercise loosens, relaxes, and stretches most of the muscles in the upper body, including the neck, back, chest, and shoulders. It also warms these muscles and lubricates the shoulders, elbows, and spine. It is excellent for warming up before undertaking any strenuous routine.



● Stand with your arms by your sides

● Continue the roll over to your

● Next, lean forward slightly and bring

and start by rolling your head to your

right side and then back to the

your hands together in front of you.

left and then around toward the front.

starting position. Repeat this exercise

Round your shoulders forward as

As you roll, dip your head toward

if necessary. These small rotations

shown and push your upper back

your chest and face down to the floor.

stretch and mobilize the neck area.

outward. You will feel the stretch in


breathe in


. . . out

your upper back area.


. . . in and out . . . in

upper body mobilization | 89

● From here, stand upright and pull

● Hold your arms in this position,

● Next, push your hands out in front

● Pull against your legs. This increases

your shoulders and arms back to open

lean forward, and then roll your

of you and straighten your arms to

the stretch in your upper back.

up your chest. You will feel the stretch

elbows and shoulders over to round

increase the stretch in your upper

Release your arms and stand up

across your chest and shoulders. Now

your upper back. This mobilizes the

back area. Cross your arms and bend

straight with your arms by your sides.

stand up and lift your arms and

shoulders and stretches the upper

down slightly, placing each hand on the

elbows up toward your ears.

back area.

opposite leg.




. . . out




. . . in, out




. . . in, out




. . . in, out, relax



flexibility lower body mobilization This exercise stretches most of the lower back muscles and also those surrounding the hip area. At the same time, it mobilizes the lower back and hip joints, improving their health and range of motion. If you want, you can repeat the last two movements of the exercise a number of times until you feel completely loose and supple.

● Start by kneeling on all fours with

● Start to mobilize the lower back

● Push your upper back up to the

● Hold this stretch and then slide

your hands directly below your

by pushing your stomach to the floor

ceiling and slide your hands in toward

your hands forward, supporting your

shoulders and your knees directly

and making a concave arch with your

your knees. This increases the mobility

body while lowering your hips toward

below your hips. Allow your lower

back, as shown. Push as hard as you

in your lower back, starts mobilizing

the floor. Keep your arms straight at

back to stay in a neutral posture.

comfortably can before returning to

your upper back, and stretches the

all times while you push your hips to

the neutral position.

upper back muscles.

the floor.






breathe in




. . . out




. . . in




. . . out

lower body mobilization | 91

● Press your hips into the floor and

● Lift your hips and push your

● Your head and arms should be

● If you still feel any tension, repeat

gently push your lower back into an

bottom up and back over your knees.

stretched out in front of you as shown

the last two movements, back and

arch as shown above. Look up to the

Slide your hands back as you do this.

above. This mobilizes your lower back

forth, until you are fully mobilized

ceiling. You should feel your lower back

Keep sliding back until your bottom

and reduces or removes any tension

and relaxed (this is not shown above).

relaxing as you hold this position.

is sitting on your calves.

in the lower back area. Stay in this

You can also repeat the entire

position until you feel relaxed.

sequence if you wish.


. . . in, out


. . . in





. . . out, relax



for for more more information information Boys and Girls Clubs of America National Headquarters 1275 Peachtree Street NE Atlanta, GA 30309 (404) 487-5700 Web site: http://www.bgca.org This organization helps young people build skills for maintaining physical fitness and living a healthy lifestyle.

Centers for Disease Control and Prevention’s Division of Adolescent and School Health (DASH) 4770 Buford Highway, NE, MS-K29 Atlanta, GA 30341-3717 (800) CDC-INFO (232-4636) e-mail: [email protected] Web site: http://www.cdc.gov/healthyyouth/index.htm CDC’s DASH provides important information about the health and fitness of adolescents. It also supports individuals and organizations in creating a fitness-friendly environment in schools, drawing upon a large body of research.

President’s Council on Physical Fitness and Sports (PCPFS) Department W 200 Independence Avenue SW Room 738-H Washington, DC 20201-0004 (202) 690-9000 Web site: http://www.fitness.gov This council advises the president and the secretary of Health and Human Services about physical activity, fitness, and sports in America. The Web site offers information and resources for people of all ages who want to improve their physical fitness. There is a President’s Challenge designed especially for teens.

Public Health Agency of Canada Healthy Living Unit Address Locator 1907C1 Tunney's Pasture

for more information | 93

Ottawa, ON K1A 1B4 Canada (613) 941-3109 e-mail: [email protected] Web site: http://www.phac-aspc.gc.ca/pau-uap/fitness/index.html This agency encourages and assists Canadians in being physically active. It offers physical activity guides tailored to different age groups.

YMCA of the USA 101 North Wacker Drive Chicago, IL 60606 (800) 872-8622 Web site: http://www.ymca.net The YMCA supports children, teens, and families in living healthier lifestyles with a variety of resources and programs.

Web Sites Due to the changing nature of Internet links, Rosen Publishing has developed an online list of Web sites related to the subject of this book. This site is updated regularly. Please use this link to access the list: http://www.rosenlinks.com/sim/fitn

for for further further readingreading Bakewell, Lisa, ed. Fitness Information for Teens: Health Tips About Exercise, Physical Well-Being, and Health Maintenance. Detroit, MI : Omnigraphics, 2009. Gray, Shirley W. Exercising for Good Health. Chanhassen, MN: Child’s World, 2004. Hahn, Fredrick. Strong Kids, Healthy Kids: The Revolutionary Program for Increasing Your Child’s Fitness in 30 Minutes a Week. New York, NY: AMACOM, 2008. Jukes, Mavis, and Lilian Cheung. Be Healthy! It’s a Girl Thing: Food, Fitness, and Feeling Great. New York, NY: Crown, 2003. Lancaster, Scott B., and Radu Teodorescu. Athletic Fitness for Kids. Champaign, IL: Human Kinetics, 2008. Silverstein, Alvin, Virginia Silverstein, and Laura Silverstein Nunn. Physical Fitness. New York, NY: Franklin Watts, 2002. Steinfeld, Jake. Get Strong: Body by Jake’s Guide to Building Confidence, Muscles, and a Great Future for Teenage Guys. New York, NY: Simon and Schuster, 2002. Vedral, Joyce L. Toning for Teens: The 20-Minute Workout That Makes You Look Good and Feel Great! New York, NY: Warner Books, 2002.

index index A

D

aerobic exercise schedules 8–9 arm exercise pullover 56–57 arms arm exercise band pullover 56–57 chest press and squat 50–51 exercise band press and extension 54–55 front raise and high row 52–53 hips and triceps 76–77

diet 6–7 dorsal raise 60–61

B back ball back extension 82–83 calf, back, and chest 68–69 core stability exercise 64–65 dorsal raise 60–61 lateral stretch 80–81 ball abdominal crunch 58–59 ball back extension 82–83 boxercise 36–37 burpee jumps 28–29

C calf, back, and chest 68–69 chest press and squat 50–51 children’s fitness 4–5 cooling down 12 core stability exercise 64–65

E endurance exercises arm exercise band pullover 56–57 ball abdominal crunch 58–59 chest press and squat 50–51 core stability exercise 64–65 dorsal raise 60–61 exercise band press and extension 54–55 exercise band raise and squat 46–47 exercise band twist 62–63 front raise and high row 52–53 hamstring ball curl 48–49 lunges with upper body 44–45 shoulder raise and squats 42–43 tricep bench dips 40–41 exercise band press and extension 54–55 exercise band raise and squat 46–47 exercise band twist 62–63 exercise routines 8–11

F fast food 6–7 fitness exercises 16–37

boxercise 36–37 burpee jumps 28–29 grapevine 20–21 over box step 20–21 skipping 16–17 squat lunge step 24–25 squat star jump 30–31 squat thrust push ups 26–27 step kicks 32–33 touch jumps 34–35 flexibility exercises back lateral stretch 80–81 ball back extension 82–83 calf, back, and chest 68–69 gluteals cross legs 70–71 hamstrings 74–75 hips and triceps 76–77 inner thighs 78–79 lower body mobilisation 90–91 quadriceps 72–73 rotational flexibility 84–85 shoulder and neck stretch 86–87 upper body mobilization 88–89 V step box jumps 18–19 frequency of exercising 8–9, 11 front raise and high row 52–53

G gluteals cross legs 70–71 grapevine 20–21

H hamstring ball curl 48–49 hamstrings 74–75 high-fat culture 6–7 hips and triceps 76–77

I ideal diet 7 inner thighs 78–79

J jumps burpee jumps 28–29 squat star jumps 30–31 touch jumps 34–35 V step box jumps 18–19

L legs calf, back, and chest 68–69 gluteals cross legs 70–71 hamstrings 48–49, 74–75 inner thighs 78–79 quadriceps 72–73 local sports facilities 6 lower body mobilization 90–91 lunges with upper body 44–45

N neck and shoulder stretch 86–87

nutrition 6–7

O

resistance training 10–11 rotational flexibility 84–85 routines, exercises 8–11

obese children 6–7 over box step 22–23

S

P peer pressure 6

Q quadriceps 72–73

R

safety, children’s 5 shoulder and neck stretch 86–87 shoulder raise and squats 42–43 skipping rope 16–17 squat lunge step 24–25 squats chest press and squat 50–51 exercise band raise and squat 46–47

shoulder raise and squats 42–43 squat lunge step 24–25 squat star jump 30–31 squat thrust push ups 26–27 squat star jump 30–31 squat thrust push ups 26–27 step kicks 32–33 strength see endurance exercises stretching routines 11

T

tricep bench dips 40–41

U upper body mobilization 88–89

V V step box jumps 18–19

W warm ups 12

touch jumps 34–35 training routines 8–9

about about the author the author Simon Frost is a personal trainer and fitness consultant who specializes in tailoring exercises to suit his clients. His areas of expertise include anatomy, nutrition, designing training programs, and helping to keep people motivated. He uses his comprehensive knowledge of health and fitness to create integrated fitness schedules for adults and children, drawing on a wide range of exercise techniques and equipment.