Exercises
PUSH-UPS:
Put your hands shoulder width apart, keep your legs and hips straight. Bring your chest to the floor and push up.
You can put your knife hands to the floor.
You can put your knuckles to the floor, for knuckle push-ups.
You can claw your hands to the floor, for finger tip push-ups.
You can clap your hands together between each push-up.
You can hold the push-up position for a while.
SIT-UPS:
Put your hands on the back of your head, lay down, sit-up, do not use your arms to pull you up, use the stomach.
You can bend your knees and bring your elbows to them.
You can lift your knees up, while you do the sit-up.
You can lift the legs up and sit-up, touching the toes each time.
TRUNK TWISTING:
Standing up put the feet shoulder width apart, twist your hips. Look behind you each time.
STRADDLE HOPS:
Standing up, put your arms down and feet together. Hop both feet to spred out, at the same time bring hands up over the head.
Hit the edge of the hands together above the head to toughen them up.
JUMPING JACKS:
Standing up with the feet shoulder width apart and hands up in the air. Squat down and touch the hands to the floor. Then jump back to the begining.
HIP ROTATIONS:
Go into a sitting stance. Put your hands on your hip. Rotate the hips as far as they will go. Counter clockwise and clockwise directions.
Seven times each direction is a good amount, don't do to many at once.
RUNNING IN PLACE:
Bring each knee up above the hip at a time.
Keeping the hands up all the time, to train for defence.
Jumping, ducking, and dodging can be added to help agility.
AIR FORCE EXERCISE:
1. Stand in parallel ready, but with the arms out to each side. Swing the hips back and forth 10 times.
2. Do 23 sit ups.
3. Do 11 push ups.
4. Step into a crouched position. while in that position walk around, doing 23 steps.
5. Put both hands together up into the air and rotate the hips in a clockwise direction, not as far as the hips can go though, just slightly. Then touch the left foot with both hands, then the middle and right foot, coming up a little each time. do this whole thing 11 times.
6. running in place, the left foot should touch the floor 50 times.
7. Do 10 front rising kicks each leg.
8. running in place, the left foot should touch the floor 50 times.
9. Do 10 front rising kicks each leg.
10. running in place, the left foot should touch the floor 50 times.
11. Do 10 front rising kicks each leg.
12. running in place, the left foot should touch the floor 50 times.
13. Do 10 front rising kicks each leg.
14. running in place, the left foot should touch the floor 50 times.
15. Do 10 front rising kicks each leg.
This should all be done in under 14 minutes. It may take a little practice.
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