Written and illustrated by

Bulsby DuncanLayout by

Jennifer Shirley

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Disclaimer

AlphaFit and Bulsby Duncan are not responsible or liable for any injury that may result while performing the exercises in this book. All activities performed in this book should be done with supervision and modified if needed. Start slowly, then progress gradually with all activities performed.

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FUN!

Hi! My name is Jacob!I am a kid that has lots of energy. I use my energy daily to do creative activities and I would like to share them with you. I love my activities so much that I decided to match my favorites with the letters of the alphabet. Let’s get ready to feel better, get fit and have

Let’sGo!

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is for Arm circle

Start with your arms straight out, then make a circle motion going forward. Stop! Then go backwards with your arms straight out in a circular motion.

Do 10 forward and 10 backward circles.

Arm circles help build strong muscles in the shoulders.

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is for Bending forward

Start in a standing position, then bend forward as far as you can go. Then return to a standing position.

Repeat 10 times up and down.Try to work up to 20 or more.

This exercise strengthens the muscles in the lower back.

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Curl ups strengthen stomach muscles (core).

is for Curl ups

Lie flat on the floor with your knees bent and feet flat on the floor, holding your arms straight up. Then reach up and forward towards your knees and return back down on your back.

Repeat 10 times. Try to work up to 20 or more.

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is for Dog pointing

Start out on your hands and knees then reach forward with your right hand, kicking back with your left foot. Hold the position. Then switch to other hand and foot.

Hold for 5 seconds and repeat 5 times on each side. Try to hold for 10 seconds or more.

This exercise helps to improve balance.

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This is a stretching exercise for the neck.

is for Ear nodding

Start with your head facing forward, then lean it slowly to the left side. Hold for 10 seconds and repeat on your other side.

Hold for 10 seconds and repeat 5 times on each side.

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is for Frog hopping

Start in a squat position with your hands on the floor.Then spring up off the floor, going forward as far as you can, landing softly back on the floor.

Repeat 10 times. Try to work up to 20 or more.

This exercise strengthens the muscles in the legs.

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