Hackdiet Exercise Ladders

intro.html

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<h1 style="text-align: center">Intro Exercise</h1>

<table style="float: left; padding-right: 1em; ">
<tr><th>Rung <th>Bend <th>Sit up <th>Leg lift <th>Push up <th>Steps <th colspan=2>Count
<tr><td><hr noshade size=1><td><hr noshade size=1><td><hr noshade size=1><td><hr noshade size=1><td><hr noshade size=1><td><hr noshade size=1><td colspan=2><hr noshade size=1>
<tr><td align=center>1<td align=center>2<td align=center>3<td align=center>4<td align=center>2<td align=center>105<td align=center>1<td align=center>30
<tr class="odd"><td align=center>2<td align=center>3<td align=center>4<td align=center>5<td align=center>3<td align=center>140<td align=center>1<td align=center>65
<tr><td align=center>3<td align=center>4<td align=center>6<td align=center>6<td align=center>3<td align=center>170<td align=center>2<td align=center>20
<tr class="odd"><td align=center>4<td align=center>6<td align=center>7<td align=center>8<td align=center>4<td align=center>200<td align=center>2<td align=center>50
<tr><td align=center>5<td align=center>7<td align=center>9<td align=center>9<td align=center>5<td align=center>225<td align=center>3<td align=center>0
<tr class="odd"><td align=center>6<td align=center>8<td align=center>10<td align=center>10<td align=center>6<td align=center>255<td align=center>3<td align=center>30
<tr><td align=center>7<td align=center>10<td align=center>11<td align=center>12<td align=center>7<td align=center>280<td align=center>3<td align=center>55
<tr class="odd"><td align=center>8<td align=center>12<td align=center>13<td align=center>14<td align=center>8<td align=center>305<td align=center>4<td align=center>5
<tr><td align=center>9<td align=center>14<td align=center>15<td align=center>16<td align=center>9<td align=center>325<td align=center>4<td align=center>25
<tr class="odd"><td align=center>10<td align=center>16<td align=center>16<td align=center>18<td align=center>11<td align=center>350<td align=center>4<td align=center>50
<tr><td align=center>11<td align=center>18<td align=center>18<td align=center>20<td align=center>12<td align=center>370<td align=center>4<td align=center>70
<tr class="odd"><td align=center>12<td align=center>20<td align=center>20<td align=center>22<td align=center>13<td align=center>390<td align=center>5<td align=center>15
<tr><td align=center>13<td align=center>23<td align=center>21<td align=center>25<td align=center>15<td align=center>405<td align=center>5<td align=center>30
<tr class="odd"><td align=center>14<td align=center>25<td align=center>23<td align=center>27<td align=center>16<td align=center>425<td align=center>5<td align=center>50
<tr><td align=center>15<td align=center>28<td align=center>25<td align=center>30<td align=center>18<td align=center>440<td align=center>5<td align=center>65
</table> 

<p><strong>Bend:</strong> Stand upright with your legs apart, hands outstretched above your head. Bend forward, as far as you can, trying to touch your toes (it's OK if you can't reach your toes). Then straighten up and bend backward moderately. Repeat the specified number of times.</p>

<p><strong>Sit up:</strong> Lie on your back on the floor, feet slightly apart, hands at your side. Lift your head and shoulders off the floor far enough so that you can see your heels. Smoothly lower your head and shoulders back to the floor. Repeat the specified number of times.</p>

<p><strong>Leg lift:</strong> Lie face down on the floor, legs slightly apart, with the palms of your hands under your thighs. Lift your left leg, bending at the hip and knee, while simultaneously lifting your head from the floor. Smoothly lower both your head and leg. Then lift your right leg and head in the same manner. Repeat the specified number of times (each repetition involves lifting both the left and right legs).</p>

<p><strong>Push up:</strong> Lie face down on the floor with palms just outside your shoulders and arms bent. Keeping your knees on the floor and allowing your legs to bend at the knee but holding your upper body straight, lift your body until your arms are straight. Then smoothly lower your body back to the floor. Repeat the specified number of times.

<P><strong>Run and jump:</strong> Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 7 introductory ``jumping jacks'': stand with your legs together, arms at your side. Jump up in the air, extending your legs to the side and your arms outward to the level of your shoulders. Then jump up again, bringing your legs back together and your arms back to your side.

<p>The ``Count'' column in the table helps you keep track of the running and jumping phases of this exercise. The first number is how many complete sets of 75 steps of running and 7 jumping jacks you should perform. The second number gives the number of extra steps you should run after the last full set (don't jump after these final steps).

<p>Be sure to count a running step only as your left foot touches the floor, not every time either foot touches. The easiest way to keep count is to count to 75 as you run, do the 7 jumps, then start counting from 1 again for the next running phase. I find that keeping track of the number of complete sets of running and jumping is best done by setting out a number of coins equal to the number of sets for the current rung and moving a coin from one pile to another as you complete each set.