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