Perform the exercises in this order. Repeat the circuit (all seven exercises) 2 times.

Knee to chest (hold for 15 seconds with each leg) Completed?

Number of repetitions circuit 1:

Number of repetitions circuit 2:

Muscles used:

Arm and leg lift (repeat one lift every 3 seconds) Completed?

Number of repetitions for circuit 1:

Number of repetitions for circuit 2:

Muscles used:

Curl-up (do 1 repetition every 3 seconds) Completed?

Number of repetitions for circuit 1:

Number of repetitions for circuit 2:

Muscles used:


Single-leg hang (hold for 15 seconds with each leg) Completed?

Number of repetitions for circuit 1:

Number of repetitions for circuit 2:

Muscles used:


Trunk lift (do 1 repetition every 3 seconds) Completed?

Number of repetitions for circuit 1:

Number of repetitions for circuit 2:

Muscles used:


Reverse curl (do 1 repetition every 3 seconds) Completed?

Number of repetitions for circuit 1:

Number of repetitions for circuit 2:

Muscles used:


Double-leg lift on table or bench (do 1 repetition every 3 seconds) Completed?

Number of repetitions for circuit 1:

Number of repetitions for circuit 2:

Muscles used:

Bonus Activity
Choose a vigorous activity that makes your heart rate increase. Perform it for at least 20 minutes. Examples include jogging, biking, rollerblading, basketball, and racquetball. Perform a stretching cool-down after the activity.

Discuss Your Results
1. Were there any exercises for which you found it difficult to perform the recommended number of repetitions?

2. If you found one or more exercises particularly difficult, how would you go about improving your performance?

Other Exercises
These exercises can also help strengthen your back and improve your posture.

Back flattener: The back flattener helps strengthen your abdominal muscles. See textbook page 272 for instructions.

Hip and thigh stretch: The hip and thigh stretch helps stretch the hip muscles. See textbook page 40 for instructions.

Trunk lift: The trunk lift helps strengthen your upper-back muscles. See textbook page 55 for instructions.

Back-saver hamstring stretch: The back-saver hamstring stretch helps stretch your hamstring muscles. See textbook page 40 for instructions.

Knee-to-nose touch: The knee-to-nose touch helps stretch your lower back. See textbook page 40 for instructions.