The Army's daily dozen exercise routine is a set of 12 calisthenics exercises that are done each day as part of the physical therapy program. It was developed in 1920 by Walter Camp in an attempt to improve and strengthen all the major muscles groups. Seldom-used muscles were also included in the exercises. The routine was originally devised for the Yale University football team.
The exercises included the high jumper, trunk twister and turn and bounce. After completing those, push-ups, knee benders and the side straddle hop were performed. Next, came squat thrusts, bend and reach and toe touchers. The routine was finished with the mountain climber, lunger and leg lifts.
The whole routine was devised to be completed in 15 minutes. Each exercise was done for 60 seconds, followed by a 15-second break. This program was done every day prior to running during a recruit's basic training. After boot camp, it was done formally when circumstances permitted, but the soldiers were expected to stay in shape by doing the daily dozen on their own as time permitted. The Army Physical Training Guide no longer includes this routine, but offers three different conditioning drills that are rotated for a complete physical therapy program. The original daily dozen was also used by the United States Navy.Learn More
A seven-step program that starts with light, aerobic exercises for two or three minutes is available from ParentDish.com. Step two requires two or three minutes of motion exercises or stretching, and step three is push-ups from the floor or against the wall. Steps four and five are body squats and stomach crunches. Step six includes wall sits, and the last step is taking a break.Full Answer >
A good abdominal workout routine should result in a streamlined waist, reduction in flab and etched abdominal muscles, according to Jim Stoppani, PhD, in an article describing the program he designed to build powerful abdominal muscles. Stoppani explains that in addition to the exercises, it is critical to eat a low-fat diet. Stoppani also believes that crunches are not the most effective abdominal workout.Full Answer >
According to Ace Fitness, aerobic exercise, strength conditioning and stretching for flexibility are the three core elements of all good exercise routines. A good routine builds strength, exercises the heart through increased cardiovascular activity and improves flexibility by increasing the body's endurance for muscular stretching.Full Answer >
BenefitOf.net mentions that a boxing regimen is good for self-defense. It is also a good method for losing extra weight. A boxing plan also strengthens the bones and muscles. Boxing alleviates anger and keeps stress at bay.Full Answer >