Intermediate Exercises
[ Modified Basic Exercises ] [ Basic Exercises ] [ Intermediate Exercises ]
[ Intermediate Workout ]
Tracey Kobayashi
50 Phelan Ave, NGYM
San Francisco, CA 94112
(415)452-7311
tkobayas@ccsf.edu
PE 9A: Fit or Fat
College & Career Ed
PE 50: Fitness Center
IM Me!
AIM - TKatCCSF
Yahoo - tkobico
ICQ - 155909399
These will be added to the basic exercises to form the intermediate routine. Note that the new exercises don't follow the basic exercises, they are interspersed. Also, there will be the new element of developing a smooth transition between exercises.
| Exercise | Description |
|---|---|
| Controlled Sit-Down | Put your weight onto one foot and place the ball of the opposite foot behind it. Lower to the mat keeping your bottom in and knees off mat. Lower all the way down and sink into the mat. |
| Double Straight-Leg Stretch | On your back, extend both legs toward the ceiling. Place one hand behind the other, both hands behind your head. Come up into a curled-up position, keeping your elbows wide. Inhale, lower legs to point where you can still maintain control. Exhale lift to start position. |
| Criss Cross | On back, bring both knees in and come up into a curled-up position. Exhale, twist to one side and extend the opposite leg. Inhale back to center, bringing the leg back in. Repeat other side. |
| Neck Roll | On stomach, hands under shoulders, elbows in. Float torso up. Look right, rotate down and around to the left and back to center. Reverse. Lengthen spine as you lower back down. |
| Single-Leg Kicks | On stomach, place fists together, elbows outard OR elbows under shoulders, hands in front in sphinx position. Double-kick one leg and then the other. |
| Double-Leg Kicks | On stomach, hold 3 finger of right hand with your left. Bring as high on back as possible and rest left cheek on the floor. Inhale, kick legs 3 times. Exhale, lift torso, stretching arms out, then lower to opposite side. Repeat other side. |
| Neck Pull | On back with legs slightly abducted, feet dorsiflexed, hands behind head. Inhale, roll up. Exhale, extend to feet. Inhale, roll back up. Exhale, roll back down to floor. |
| Spine Twists | Sit in pike position, feet dorsiflexed. arms abducted. Exhale, rotate torso, look behind and reach. Inhale back to center. Repeat opposite side. |
| Swimming | Lie prone, arms up. Lift torso and legs. Lift opposite leg and arm and hold. Switch. Do 3 each side, then flutter, inhaling 5, exhaling 5 for 3. Stretch in child's position. |
| Leg Pulldown | Plank position. Lift right leg, rock back, forward and switch. |
| Push-Ups | Stand at back of mat, extend arms up, walk down body and into plank, hands under shoulders. Bend elbows, keeping them close to the body. Push up. Finish walki back to feet and up body. |
[ Modified Basic Exercises ] [ Basic Exercises ] [ Intermediate Exercises ]
[ Intermediate Workout ]