SQU

ATS

Lower Body

PU

SH U

PS

Upper Body

KIC

KB

ACK

SLow

er Body

PU

SH U

PS

Diam

ond - Upper Body

SIDE LEG

LIFTSO

UTER —

Lower Body

DIP

SU

pper Body

SIDE LEG

LIFTSIN

NER —

Lower Body

ARM

RO

TATIO

NS

Upper Body

ARM

RO

TATIO

NS

Upper Body

THE B

RID

GE

Middle Body

TNR exercise cards.indd 9/28/2007, 9:001

• Ex

tend a

rms a

bove

head

• Ro

tate a

rms i

n circ

les w

hile k

eepin

g fist

s

exten

ded

• Sw

itch d

irecti

on of

circl

es ha

lfway

thr

ough

set

O

pti

on

: Ch

ange

size

and s

peed

of

c

ircles

for a

dded

varie

ty

• Sta

nd w

ith fe

et pa

rallel

and s

hould

er-

wi

dth ap

art•

While

squa

tting,

raise

arms s

traigh

t out

in fro

nt for

balan

ce•

Conti

nue s

quatt

ing do

wn un

til thi

ghs a

re

pa

rallel

to flo

or •

Retur

n to t

he be

ginnin

g pos

ition

Ti

p: D

o not

allow

knee

s to g

o

for

ward

of toe

s

• Pla

ce ha

nds s

hould

er-len

gth ap

art•

Keep

ing bo

dy st

raigh

t, low

er ch

est to

floor

• Re

turn t

o beg

inning

posit

ion

Op

tion

: Perf

orm ex

ercise

on kn

ees

if

tired

• Sta

rt on

floor

on al

l fours

• Be

nd le

g at k

nee a

nd ra

ise he

el to

ceilin

g

until

thigh

paral

lel to

floor

• Ho

ld po

sition

for t

hree s

econd

s and

relea

se •

Switc

h half

way t

houg

h set

Ti

p: K

eep h

ead a

nd ba

ck ali

gned

.

Do n

ot arc

h bac

k or n

eck.

• Pla

ce ha

nds u

nder

chest

(poin

ter fin

gers

and t

humb

s tou

ching

)•

Sprea

d leg

s apa

rt be

hind y

ou

• Wi

th bo

dy st

raigh

t, low

er ch

est to

floor

• Re

turn t

o star

ting p

ositio

n

O

pti

on

: Perf

orm ex

ercise

on kn

ees

if

fatig

ued

• Lie

on si

de, r

est he

ad on

hand

, face

shou

lders

forwa

rd •

Lift o

uter le

g up a

nd do

wn in

a tw

o foo

t

range

•

Paus

e for

three

seco

nds a

t top

of ra

nge

• Sw

itch s

ides a

nd lif

t opp

osite

leg h

alfwa

y

thoug

h set

• Pla

ce pa

lms b

ehind

you o

n a fla

t surf

ace

• Lo

wer u

pper

body

until

tricep

s are

paral

lel to

floor

• Re

turn t

o star

ting p

ositio

n

• Lie

on si

de, r

est he

ad on

hand

, face

shou

lders

forwa

rd•

Bend

top l

eg so

knee

point

s to c

eiling

;

use t

his kn

ee as

supp

ort•

Keep

the b

ottom

leg s

traigh

t and

lift

up

and d

own i

n two

foot

range

• Pa

use f

or thr

ee se

cond

s at t

op of

rang

e •

Switc

h side

s and

lift o

ppos

ite le

g half

way

thr

ough

set

• Ex

tend a

rms s

traigh

t out

to yo

ur sid

e

(para

llel to

floor)

• Ro

tate a

rms i

n circ

les w

hile k

eepin

g fist

s

exten

ded

• Sw

itch d

irecti

on of

circl

es ha

lfway

thr

ough

set

O

pti

on

: Vary

size

and s

peed

of

ci

rcles

• Be

gin in

mod

ified p

ush u

p pos

ition

(on

knee

s)•

Slowl

y drop

down

to el

bows

•

Lift k

nees

off flo

or an

d hold

a tig

ht bo

dy

po

sition

•

Hold

for al

lotted

time (

in sec

onds

)

SQU

ATS

Low

er B

ody

PU

SH U

PS

Upp

er B

ody

KIC

KB

ACK

SLo

wer

Bod

y

PU

SH U

PS

Dia

mon

d - U

pper

Bod

y

SID

E LE

G L

IFTS

OU

TER

Low

er B

ody

DIP

SU

pper

Bod

y

SID

E LE

G L

IFTS

INN

ERLo

wer

Bod

y

ARM

RO

TATI

ON

SU

pper

Bod

y

ARM

RO

TATI

ON

S U

pper

Bod

y

THE

BRID

GE

Mid

dle

Body

Quo

tes

of

No

te:

“Mov

emen

t is a

medic

ine fo

r crea

ting

chan

ge in

a pe

rson’s

physi

cal, e

motio

nal,

and m

ental

state

s. “

~

Carol

Welc

h

Quo

tes

of

No

te:

“Tho

se wh

o thin

k the

y hav

e not

time f

or bo

dily e

xerci

se wi

ll soo

ner o

r later

have

to

find t

ime f

or illn

ess.“

~

Edwa

rd Sta

nley

Quo

tes

of

No

te:

“A m

an’s

healt

h can

be ju

dged

by w

hich

he ta

kes t

wo at

a tim

e - pi

lls or

stair

s.“~

Joan W

elsh

Quo

tes

of

No

te:

“True

enjoy

ment

come

s from

activ

ity of

the

mind

and e

xerci

se of

the bo

dy; th

e two

are

unite

d.”

~

Alexa

nder

von H

umbo

ldt

Quo

tes

of

No

te:

“A m

an to

o bus

y to t

ake c

are of

his h

ealth

is

like a

mech

anic

too bu

sy to

take c

are of

his

tools

.“

~Sp

anish

Prov

erb

Quo

tes

of

No

te:

“Noth

ing is

more

fatal

to he

alth t

han a

n ov

er ca

re of

it.”

~Be

njami

n Fran

klin

Quo

tes

of

No

te:

“Brea

thing

corre

ctly i

s the

key t

o bett

er fitn

ess, m

uscle

stren

gth, s

tamina

and

athlet

ic en

duran

ce.“

~

Dr. M

ichae

l Yess

is

Quo

tes

of

No

te:

“The

first

wealt

h is h

ealth

.”~

Ralph

Wald

o Eme

rson

Quo

tes

of

No

te:

“Don

’t worr

y abo

ut up

gradin

g you

r eq

uipme

nt. U

pgrad

e you

r bod

y.”~

Anon

ymou

s cycl

ist

Quo

tes

of

No

te:

“Tod

ay, th

e mos

t com

mon f

orm of

physi

cal

ABUS

E is D

ISUSE

.”

~Ste

phen

Seile

r

TNR exercise cards.indd 9/28/2007, 9:002

BIC

YCLE C

RU

NCH

ESM

iddle Body

MO

UN

TAIN

CLIM

BER

SFull Body

WA

LL SITSLow

er Body

SQU

AT TH

RU

STSFull Body

CRU

NCH

ESM

iddle Body

REA

CH

UPS

Middle Body

LUN

GES

Lower Body

CRO

SS CO

UN

TRIES

Full Body

SIT UPS

Middle Body

STAR JU

MPER

SFull Body

TNR exercise cards.indd 9/28/2007, 9:013

BIC

YCLE

CRU

NCH

ESM

iddl

e Bo

dy

MO

UN

TAIN

CLI

MB

ERS

Full

Body

WA

LL S

ITS

Low

er B

ody

SQU

AT

THRU

STS

Full

Body

CRU

NCH

ESM

iddl

e Bo

dy

REA

CH

UPS

Mid

dle

Body

• Lie

on ba

ck wi

th kn

ees b

ent a

nd ca

lves

pa

rallel

to flo

or •

Cup e

ars lo

osely

with

hand

s •

Curl u

pper

body

towa

rd kn

ees a

nd pa

use

wh

ile sq

ueez

ing ab

domi

nals

• Slo

wly r

eturn

to sta

rting p

ositio

n

Tip

: Do n

ot ful

ly cla

sp ha

nds b

ehind

hea

d or p

ull ne

ck for

ward

• Sta

rt on

back

with

legs a

nd ar

ms

point

ing to

ceilin

g •

Curl u

pper

body

and r

each

for t

oes w

ith

ou

tstret

ched

arms

• Slo

wly r

eturn

to sta

rting p

ositio

n •

Keep

a slo

w an

d con

trolle

d mov

emen

t

Op

tion

: Rea

ch fo

r opp

osite

toes

for

a

dded

varie

ty

• Le

an ba

ck ag

ainst

wall w

ith fe

et

shou

lder-w

idth a

part

• Slo

wly s

lide d

own w

all un

til thi

ghs a

re

pa

rallel

to flo

or•

Maint

ain si

tting p

ositio

n for

allott

ed tim

e

(in se

cond

s)

• Dr

op to

a cro

uchin

g pos

ition w

ith ha

nds

on

floor

• Th

rust le

gs ou

t beh

ind yo

u •

Retur

n to a

crou

ching

posit

ion; s

tand u

p

• Ste

p into

lung

e pos

ition u

ntil th

igh is

paral

lel to

floor

• Wi

th fee

t rem

aining

stati

onary

, mov

e up

an

d dow

n slow

ly •

Switc

h leg

s half

way t

hroug

h set

Ti

p: D

o not

allow

knee

to go

forw

ard

o

f toe

• Sta

rt in

a stan

ding p

ositio

n with

knee

s

bent

• Ju

mp up

and e

xtend

left f

oot fo

rward

and

rig

ht foo

t bac

kward

•

At the

same

time,

swing

arms

in op

posit

e

direct

ion of

legs

•

While

jump

ing ba

ck an

d fort

h, sim

ulate

motio

n of c

ross c

ountr

y skie

r with

skis

and p

oles

• Ev

ery ot

her a

rm/le

g swi

ng eq

uals

one

rep

etitio

n

• Lie

on ba

ck wi

th kn

ees b

ent a

nd ca

lves

pa

rallel

to flo

or •

Cup e

ars lo

osely

with

hand

s •

Move

legs

in bi

cycle

motio

n whil

e

tou

ching

elbo

ws to

oppo

site k

nees

(ke

ep he

els fo

ur inc

hes o

ff the

floor)

• Ev

ery ot

her k

nee t

ouch

equa

ls on

e

repeti

tion

Ti

p: D

o not

fully

clasp

hand

s beh

ind

h

ead o

r pull

neck

forwa

rd

• Be

gin in

stan

dard

push

up po

sition

•

With

uppe

r bod

y stat

ionary

, quic

kly

alt

ernate

bring

ing kn

ees t

o che

st•

Legs

shou

ld mo

ve as

if run

ning i

n plac

e•

Every

othe

r kne

e to c

hest

equa

ls on

e

repeti

tion

Ti

p:

Keep

head

align

ed w

ith ba

ck an

d

loo

k stra

ight a

head

• Lie

on ba

ck wi

th kn

ees b

ent

• Cro

ss arm

s at c

hest

level

with

hand

s on

op

posit

e sho

ulders

• Cu

rl bod

y up,

touch

ing el

bows

to th

ighs

• Slo

wly r

eturn

to sta

rting p

ositio

n

Tip

: Kee

p hea

d and

back

align

ed.

D

o not

tuck n

eck in

to ch

est.

• Be

gin st

andin

g with

knee

s slig

htly b

ent

• Lo

wer t

o a cr

ouch

ing po

sition

with

thigh

s

paral

lel to

floor.

Exp

lode u

p into

the a

ir

and e

xtend

hand

s to c

eiling

• La

nd in

begin

ning p

ositio

n with

knee

s

sligh

tly be

nt

LUN

GES

Low

er B

ody

CRO

SS C

OU

NTR

IES

Full

Body

SIT

UPS

Mid

dle

Body

STA

R J

UM

PER

SFu

ll Bo

dy

Quo

tes

of

No

te:

“A he

althy

body

is a

guest

cham

ber fo

r the

so

ul: a

sick b

ody i

s a pr

ison.”

~Fra

ncis

Baco

n

Quo

tes

of

No

te:

“Hea

lth is

the v

ital p

rincip

le of

bliss,

and

exerc

ise of

healt

h.”

~

Jame

s Tho

mson

Quo

tes

of

No

te:

“Moti

vatio

n is w

hat g

ets yo

u star

ted. H

abit

is wh

at ke

eps y

ou go

ing.”

~Jim

Ryun

Quo

tes

of

No

te:

“Our

growi

ng so

ftness

, our

increa

sing l

ack

of ph

ysica

l fitne

ss, is

a me

nace

to ou

r sec

urity.

”

~

Presi

dent

John F

. Ken

nedy

Quo

tes

of

No

te:

“The

Bod

y of a

man

is a

mach

ine w

hich

wind

s its

own s

pring

s.” ~

J.O. D

e La M

ettrie

Quo

tes

of

No

te:

“One

shou

ld str

ive to

main

tain g

ood h

ealth

by

takin

g a ba

lanced

diet

and e

xerci

sing

regula

rly.“

~Ath

arva V

eda

Quo

tes

of

No

te:

“Perf

ection

is no

t atta

inable

, but

if we

chas

e perf

ection

we c

an ca

tch ex

cellen

ce.”

~

Vince

Lomb

ardi

Quo

tes

of

No

te:

“Exe

rcise

and t

empe

rance

can p

reserv

e so

methi

ng of

our e

arly s

treng

th ev

en in

old

age.”

~Cic

ero

TNR exercise cards.indd 9/28/2007, 9:014