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Written and illustrated by

Bulsby Duncan Layout by Jennifer Shirley


Disclaimer AlphaFit and Bulsby Duncan are not responsible or liable for any injury that may result while performing the exercises in this book. All activities performed in this book should be done with supervision and modified if needed. Start slowly, then progress gradually with all activities performed.

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This book is dedicated to all of my family, friends, and the people who believe in the movement of being more active and supporting a healthier lifestyle in our children. Seed, time, and harvest...

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Hi! My name is Jacob! I am a kid that has lots of energy. I use my energy daily to do creative activities and I would like to share them with you. I love my activities so much that I decided to match my favorites with the letters of the alphabet. Let’s get ready to feel better, get fit and have

FUN! -5-

Let’s Go!


is for Arm circle Arm circles help build strong muscles in the shoulders.

Start with your arms straight out, then make a circle motion going forward. Stop! Then go backwards with your arms straight out in a circular motion. Do 10 forward and 10 backward circles. -6-


is for Bending forward This exercise strengthens the muscles in the lower back.

Start in a standing position, then bend forward as far as you can go. Then return to a standing position. Repeat 10 times up and down. Try to work up to 20 or more. -7-


is for Curl ups Curl ups strengthen stomach muscles (core).

Lie flat on the floor with your knees bent and feet flat on the floor, holding your arms straight up. Then reach up and forward towards your knees and return back down on your back. Repeat 10 times. Try to work up to 20 or more. -8-


is for Dog pointing This exercise helps to improve balance.

Start out on your hands and knees then reach forward with your right hand, kicking back with your left foot. Hold the position. Then switch to other hand and foot. Hold for 5 seconds and repeat 5 times on each side. Try to hold for 10 seconds or more. -9-


is for Ear nodding This is a stretching exercise for the neck.

Start with your head facing forward, then lean it slowly to the left side. Hold for 10 seconds and repeat on your other side. Hold for 10 seconds and repeat 5 times on each side. - 10 -


is for Frog hopping This exercise strengthens the muscles in the legs.

Start in a squat position with your hands on the floor. Then spring up off the floor, going forward as far as you can, landing softly back on the floor. Repeat 10 times. Try to work up to 20 or more. - 11 -


is for Ground hog crawl This exercise is for balance, upper and lower body strengthening.

Start with your hands and feet on the floor, then crawl going forward for a count of 10. Stop! Crawl backwards for a count of 10. Repeat 2 times going forward and backward. Try to work up to 5 forward and backward crawls. - 12 -


is for Heel raises This exercise is for building muscle in the lower leg (calf).

Start with both feet flat on the floor, then come up on your toes with heels off the floor. Then bring your heels back down flat on the floor. Repeat 10 times. Try to work up to 20 or more. - 13 -


is for Indian sitting position This is a stretching exercise for the inner leg (thigh).

Start out sitting on the floor, then bring both of your heels together. Then pull your heels toward your body as far as you can go and hold that position. Hold for 5 seconds and repeat 10 times. Try to work up to 15 second holds or more. - 14 -


is for Jumping jacks This is an aerobic exercise (increases energy level).

Start with hands at your side with your feet flat on the floor. Then swing both of your arms out and up, at the same time swinging both feet out with a little hop off the floor. Repeat 10 times. Try to work up to 20 or more. - 15 -


is for Kicks This is a strengthening exercise for the hips.

Start with both of your feet on the floor, then swing your left leg out to the side then bring it back down. Then repeat on your other side. Repeat 10 times. Try to work up to 20 or more. - 16 -


is for Lying leg lift This is a strengthening exercise for the leg.

Start by lying down on the floor, with support of your elbows. Bend your left knee. Then keep your right leg straight while lifting it off the floor. Slowly bring it back down. Then do the same thing with your other leg, bending the opposite knee. Repeat 10 times. Try to work up to 20 or more. - 17 -


is for Marching This is a leg strengthening exercise.

Start with both of your feet flat on the floor. Then bring your right knee up and return your foot back to the floor. Then bring your left knee up. Repeat 10 times. Try to work up to 20 or more. - 18 -


is for Neck twist This is a stretching exercise.

Start with your head facing forward, then turn your head slowly to the left and hold. Then slowly turn it to the right and hold. Repeat 5 times on each side and hold for 10 seconds. Try to work up to 15 second holds. - 19 -


is for One leg stance This is a balance exercise.

Stand on your left foot with your arms out to the side and hold. Then stand on your right foot with your arms out and hold. Repeat 5 times on each side and hold for 10 seconds. Try to work up to 15 second holds. - 20 -


is for Punching bag This is an aerobic exercise (increases energy level).

Start out in a punching motion with your left fist, then punch with the right fist. Alternate both sides. Repeat 20 times. Try to work up to 30 or more with a fast tempo. - 21 -


is for Quicksand run This is an aerobic exercise (increases energy level).

Start running in place. The focus is on alternating a high knee running motion. Repeat 20 times. Try to work up to 30 or more with a fast tempo. - 22 -


is for Reaching This is an upper body stretching exercise.

Start with your hands down by your side. Bring your hands up and above your head, reaching for the sky. Then bring them back down. Hold for 5 seconds and repeat 10 times. Try to work up to 20 or more. - 23 -


is for Squats This is a strengthening exercise for the legs (thigh).

Start in a standing position with your arms straight out. Then start bending at your knee, bringing your bottom as low as you can go. Return to a standing position. Repeat 10 times. Try to work up to 20 or more. - 24 -


is for Trunk twist This is a stretching exercise for the back.

Start with your arms straight and hands together. Then turn to your left as far as you can turn and hold. Repeat to the right side. Repeat 5 times on each side and hold for 10 seconds. Try to work up to 15 second holds. - 25 -


is for Upward row This is a strengthening exercise for the shoulders.

Start with your arms straight down by your side, then pull your elbows in an upward motion toward your shoulders. Return to start position. Repeat 10 times. Try to work up to 20 or more. - 26 -


is for Victory leg lift This is a stomach strengthening exercise (core).

Start by lying on your back with your arms to the side. Lift both feet up off the floor. Then bring them back down slowly. Repeat 10 times. Try to work up to 20 or more. - 27 -


is for Warrior kid stance This is a balance exercise.

Start with a wide stance and your arms out to your sides. Lean to the left side as far as you can, bending your knee in the direction of the lean. Then repeat on your right side. Repeat 5 times on each side and hold for 10 seconds. Try to work up to 15 second holds. - 28 -


is for X-flex This is a stretching exercise.

Start with your hands and feet in a wide stance, like the letter X. Then bend forward with your right hand, reaching for your left foot, and hold. Return to start position. Repeat with your left hand to your right foot. Repeat 5 times on each side and hold for 10 seconds. Try to work up to 15 second holds. - 29 -


is for Yo-yo side bend This is a stretching exercise.

Start in a standing position with your arms in the air like the letter Y. Then side bend to the left as far as you can go until you feel the stretch. Repeat on your right side. Repeat 5 times on each side and hold for 10 seconds. Try to work up to 15 second holds. - 30 -


is for Zig-zag shuffle This is an aerobic exercise (increases energy level).

Start with your arms out to the side with your knees slightly bent. Then move from one cone to the other as fast as you can go. Repeat 10 times. Try to work up to 20 or more. - 31 -


Exercise Terms/Meanings 1. Abdominal: Stomach muscles. 2. Aerobic: Being more active which increase the body demands for oxygen; increase heart rate. 3. Balance: Equal distribution of weight. 4. Flexibility: Capable of being bent without injury or damage; range of motion of a body part. 5. Repetition: The act of repeating a particular movement for a number of times. 6. Sets: The number amount of a particular exercise which is completed in a group. 7. Stretching: To extend, reach forth, or hold a particular position for a number of seconds. 8. Strengthening: The ability to build muscle by producing great force or pressure.

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You finished the ABC’s of Exercise with Jacob. I hope you learned some new things and had fun along the way. Let’s do it again very SOON! - 33 -


OBJECTIVE: Keep track of your progress by keeping a log of activities you perform day by day. Use the chart on the next page to record the number of exercises you do each day. Make sure you make extra copies before you start. SET GOALS: Setting goals for yourself helps you see how well you are doing. For example, you could have a goal of 50 curl ups by the end of the month. If your goal is reached, be proud of yourself! Set new goals with the other exercises. If you don’t meet your goal, don’t be discouraged. Just look at where you started and see how far you’ve come! Keep trying with new goals.

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Name:_______________________________

EXERCISE Arm circle Bending forward Curl ups Dog pointing Ear nodding Frog hopping Ground hog crawl Heel raises Indian sitting position Jumping jacks Kicks Lying leg lift Marching Neck twist One leg stance Punching bag Quicksand run Reaching Squats Trunk twist Upward row Victory leg lift Warrior kid stance X-flex Yo-yo side bend Zig-zag shuffle

Week of:_____________

DAY Monday

Tuesday

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Wednesday

Thursday

Friday


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Jacob's ABC's of Excercise (Full Version)  

This book introduces healthy activity unifying each letter of the alphabet and exercise, and is intended to reinforce the importance of bein...

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