Step 2 in
the P5 Program
WARNING: To begin ths program participants must be health
enough to take part. Therefore, each participant must have
their doctor’s permission to begin this program. The Tree of
Life Research cannot be held responsible for your participation.
The P5 Fitness Program is design to promoter health, fitness,
healing and workout every major muscle group in the body. This
includes the heart. All equipment needed for this program can
be found in most public parks. The fitness program is one of
the boot camp routines.
WARMUP EXERCISES -
Stretching -
Flexibility - Endurance
Set 1: UPPER BODY TWIST
- 20 to 100 count
Stand with feet shoulder width apart, extend your arms to the
side even with shoulders. Keep your arms in a straight line
with your shoulders always and rotate your upper body left
as far as possible. At the end of your rotation come to an
abrupt stop by tightening muscles. Repeat rotation to the right
side. Return to starting position. 1 count with each rotation
to left and to right = 2
Set 2: SIDE BEND - 20 to 100 count
Stand with feet shoulder width apart, arms and hands straight
down. Lift the right arm sideward over your head, keeping the
arm straight and simultaneously bending your upper body to
the left side as far as possible and sliding your left hand
down toward your leg. Perform the same action by bending to
the right. Return to the starting stance.. 1 count with each
bend left and right = 2. Repeat action.
Set 3: FORWARD THRUST - 5 to 40 count
per leg forward
Stand with left leg in front and right leg in back, more then
shoulder width apart. Obtain a good balancing stance. Thrust
your body slightly forward as if kneeling on your right knee
only. Stop when the left knee is forward of being straight
up and down and your right hip is parallel to your left leg.
This exercise becomes more strenuous as the right knee is placed
closer to the surface. Return to the starting stance. 1 count
- repeat action. Exchange stance positioning the right leg
in front. Repeat forward thrust action.
Set 4: TOUCH TOES - 10 to 40 count
Stand with feet shoulder width apart. Keep legs straight always.
Bend down and touch toes. Return to the starting stance. 1
count - repeat action.
Set 5: ARM ROTATION - 20 to 100 count
per series
Stand with feet shoulder width apart.
- Rotate both arms in the same direction in a 360-degree
circle to the front, down, up behind back, overhead, and
back to the starting position. 1 count per revolution -
repeat rotation. Reverse rotation per arm and restart count.
- Rotate arms, toward each other across the chest in a
circle motion. 1 count per revolution - repeat rotation.
Reverse rotation per arm and restart count.
- Extend arms outward to the side, even with shoulder.
Rotate hands in a 12-inch circle, keeping arms straight out
from shoulders. 1 count per revolution - repeat rotation.
Reverse rotation per arm and restart count.
Set 6: DEEP KNEE BEND - 5 to 70 count
Stand with feet shoulder width apart, arms extended straight
out in front of the chest, keep back straight up and down
and squat by bending knees, lowing your upper body down as
far as possible. Return to the starting stance. 1 count -
repeat.
Or
For those over the age of 20 may wish to consider this method;
From the starting stance bend forward, place hands on knees,
keeping arms straight and squat by bending knees, lowing
your upper body down as far as possible. . Return to the
starting stance for this method. 1 count - repeat.
Set 7: KNEE LIFT - 10 to 100 count
This exercise can be performed from a stationary position
or walking movement with each knee lift.
Take a normal stance with back straight and alternately lift
the left and right knee to your chest. Maintain a straight
posture. 1 count with each knee lift.
BONUS WORKOUT - OPTIONAL- These
exercises promote healing in pelvis area
Set 8: LEG SPREAD - 5 to 40 count
WARNING: Do not perform this
exercise along, around kids, animals, your enemies, or those
mentally ill.
From a standing position spread legs outward to the side,
bend forward place hands on the surface, keep back straight,
and parallel to surface. Spread legs as far as possible.
Shift your upper body slightly forward while maintaining
balance. Now push your upper body backward as far as possible
while maintaining balance and forward again. 1 count -
repeat action.
Set 9: PUNCH AND KICK - 5 to 40 count
Stand with left leg in front and right leg in back, more
then shoulder width apart. Obtain a good balancing stance,
placing most of your weight on your right leg, which should
be slightly bended. Extend your right arms out in front
of your chest with the palm down and make a fist. Tuck
your left arm under your left arm pit, palm up and make
a fist. Maintain a close fist through this exercise and
punch forward with the left fist. As the left fist is traveling
forward rotate it so that at the end of the punch the palm
would be down if the fist were open. As the left punch
is thrown, retract the right fist rotating it in a matter
that the palm would be up if it were open, parked it under
the right arm pit. Punch forward with the right fist, rotating
it and simultaneously retract the left fist. At the end
of the travel of the right fist swing it outward, downward,
to the right, simultaneously shift your weight to your
left leg, moving the right foot up toward the left knee.
In this position kick forward and up as far as possible
maintaining your balance. Return the right foot to it start
position. 1 count - repeat action. Reverse the stance and
perform all acts for the left leg kick.
Set 10: SIDE KICK - 5 to 40 count
Stand with left leg in front and right leg in back, more
then shoulder width apart. Obtain a good balancing stance,
placing most of your weight on your right leg. The right
leg should be slightly bend and arms to your side. Bring
your right arm up, bend and to your front. Throw your right
arm outward toward the right as if performing a block.
Simultaneously bring your right foot up to your left knee
and leaning the upper body slightly to the left side, kicking
to the right side with the right foot as high as possible.
Bring the right foot down to the left knee then back to
its starting position. 1 count - repeat. Reverse the stance
and perform all acts for the left leg. side kick.
STRENGTH - FLEXIBILITY - ENDURANCE
SET 11: RUNNING - 1 TO 5 miles
Run, walk, or run and walk combinations.
SET 12: PULL-UPS - 3 to 60 count
This exercise requires a pull-up bar that will not allow the
feet to touch the surface after each pull-up.
Place hands on the bar with the palms facing your head,
arms straight, and lift your body up by your arm until your
eyes become level with the pull-up bar. Lower your body.
Do not allow feet to touch the surface. 1 count - repeat.
SET 13: SIT-UPS - 5 to 200 counts
This exercise requires a sit-up bench or legs restrained. Performed
this exercise on a flat or inclined surface.
Lay on back (head at the lower end of the inclined surface),
restrained and slightly bend the legs. Interlock your fingers
behind your head, keeping back straight always, lift your
head and shoulders off the surface 10 to 22 inches. Return
head and shoulders to surface. 1 count - repeat.
SET 14: PUSH-UPS - 5 to 150 count
This exercise can be performed on a flat or from a raised
position (feet in a chair).
Lay face down, place your hand palms down at the chest, slightly
shoulder width apart. Only the balls (toes) of your feet
and the palms of your hand should be touching the surface
Keep your feet together and your body straight always. Raise
your body using your arms and hand in a pushing matter. Lower
your body to resting position. 1 count - repeat.
SET 15: LEG LIFT - 20 to 200 count
This exercise can be performed on a flat or inclined surface
(sit-up bench). Ankle or other weights may be used on legs.
Your shoulders must be restrained.
Lay on bench face up (head at top of the incline) with your
shoulders restrained and lift your legs together 10 to
30 inches. Keep legs straight. Return legs to surface.
1 count - repeat.
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