Sit up

Lie on your back on the floor, feet slightly apart, hands at your side. Lift your upper body, bending at the waist, until you're sitting up vertically. Keep your arms at your sides and your feet on the floor—avoid the temptation to "cheat" by pulling yourself up with your arms or levering yourself up by raising your legs. Smoothly lower your body back to the floor. Repeat the specified number of times.

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Rung

Count

Lifetime Ladder

Bend

Sit up

Prone lift

Push up

Steps

30

36

28

40

23

515

6 65

31

38

29

43

24

525

70

32

40

31

45

25

530

75

33

43

33

48

26

535

7 10

34

45

35

51

27

540

7 15

35

47

37

54

28

540

7 15

36

49

39

56

29

545

7 20

37

51

41

59

30

545

7 20

38

54

43

62

31

545

7 20

39

56

46

65

32

550

7 25

40

59

48

68

33

555

7 30

41

61

50

72

34

555

7 30

42

64

53

75

35

555

7 30

43

66

55

78

36

560

7 35

44

69

58

81

37

560

7 35

45

72

61

85

38

560

7 35

46

74

64

88

39

575

7 50

47

77

66

92

40

575

7 50

48

80

69

96

41

575

Lie face down on the floor, legs slightly apart, with the palms of your hands under your thighs. Lift both legs, bending at the hip, at least high enough that your thighs are lifted from your hands. Simultaneously lift your head and shoulders from the floor. Smoothly lower your head, shoulders, and both legs. Repeat the specified number of times.

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