Crivit 292199 - Front Scissors; Running in Place; Side to Side Jump; Stretching

15GB
10. Firmly push off the mat again, draw your
knees up high and put your legs together.
11. Land with your feet together in the middle of
the mat.
12. Perform three sets of 10-15 reps of this
exercise.
Important: Alternate positions quickly
and draw the knees all the way up
when pushing off the mat.
Front Scissors (Fig. N)
Starting position
1. Place one foot in front and the other about
one step behind the front foot.
2. Hold on to the handle with both hands.
3. Slightly bend your knees and bend forward
slightly, bending from the hip.
4. Stick your bum slightly out to the back and
straighten your pelvis.
5. Draw in your navel and draw your shoulder
blades toward the spine.
6. Keep your shoulders down and your head in
extension of the spine.
End position
7. Tighten your arms, glutes and abdomen.
8. Firmly push off the mat and switch feet.
Move your arms along accordingly.
9. Perform three sets of 10-15 reps of this
exercise.
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Running in place (Fig. O)
Starting position
1. Stand on the mat with your legs together.
2. Hold on to the handle with both hands.
3. Slightly bend your knees and bend forward
slightly, bending from the hip.
4. Stick your bum slightly out to the back and
straighten your pelvis.
5. Draw in your navel and draw your shoulder
blades toward the spine.
6. Keep your shoulders down and your head in
extension of the spine.
End position
7. Tighten your arms, glutes and abdomen.
8. Firmly push one foot into the mat and lift the
other off the mat.
9. Switch feet whilst running in place.
10. Perform three sets of 10-15 reps of this
exercise.
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Side to side jump (Fig.P)
Starting position
1. Stand on the mat with your legs together.
2. Hold on to the handle with both hands.
3. Slightly bend your knees and bend forward
slightly, bending from the hip.
4. Stick your bum slightly out to the back and
straighten your pelvis.
5. Draw in your navel and draw your shoulder
blades toward the spine.
6. Keep your shoulders down and your head in
extension of the spine.
End position
7. Tighten your arms, glutes and abdomen.
8. Firmly push your feet into the mat and jump
to one side of the mat, keeping your legs
together.
9. Jump to the other side of the mat, keeping
your legs together.
10. Perform three sets of 10-15 reps of this
exercise.
Important: Switch your feet quickly
and powerfully, keeping your body
tight.
Stretching
Allow plenty of time to stretch after every work-
out. Below you will find some simple
warm-up exercises.
Each exercises should be performed 3 times
perside, for about 15-30 seconds.
Neck muscles
1. Stand in a relaxed position. Use one hand to
first gently move your neck to the left, then the
right. This exercise will stretch the side of your
neck.