A Program For Physical Fitness
Exercise 3. Arm swinging.
A. Snap briskly to "Attention" - as in A, Exercise 1.
B. Swing both arms forward, upward, and around in a full circle, twice. Then on third upswing bring to an abrupt stop at high point above the head - pushing both shoulders back harshly. Then swing arms sideways and down to position of "Attention." Do this four times to start with, and more in time as you may desire.
C. Inhale and exhale as in H and I, Exercise 1.
D. Relax, stand "at ease" for a minute - as in J, Exercise 1.
Exercise 4. Stationary Running.
A. Snap briskly to "Attention" - as in A, Exercise 1.
B. Then start stationary running - running in the same spot with arms held in a natural position for running. Lift feet well off the floor, and hold head (chin in) and shoulders back. Do this for a count of 50 to 100 to start with - counting each lift of a foot. Later increase the count as you may desire.
C. Inhale and exhale three times, as in H and I, Exercise 1.
D. Relax and stand "at ease" for a minute as in J, Exercise 1.
Exercise 5. Knee-Bending.
A. Snap briskly to "Attention" - as in A, Exercise 1.
B. Place hands firmly on hips, bend knees slowly until seat touches heels, then slowly lift to standing position. Do two or three knee-bending exercises to start with, and more in time as you may desire.
C. Inhale and exhale three times - as in H and I, Exercise 1.
D. Relax, and stand "at ease" for a minute - as in J, Exercise 1.
Exercise 6. Push-ups.
A. Snap briskly to "Attention" - as in A, Exercise 1.
B. Go down on bended knees, snap full-length on hands and toes, keep body straight and head up with chin in, bend arms slowly until body touches floor, then straighten arms slowly. Do two or three push-ups to start with, and more in time as you may desire.
C. Snap to bended knee position, rise to standing position, inhale and exhale three times - as in H and I, Exercise 1.
D. Relax, and stand "at ease" for a minute - as in J, Exercise 1
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