/@CLie flat on back. Push weights away from chest, then back. Repeat.þþþþ #÷ü÷ýþ Fü÷ýþ Bü÷ýþUDSitting upright with weight on upper chest, lift above head. Repeat.SWhile standing, lift weights from waist to chest without moving upper arms. Repeat.SWhile standing, lift weights from waist to chest without moving upper arms. Repeat.ŽWith weight resting on shoulders, lower body from standing position to squatting position, then back to standing (keep back straight). Repeat.(Ideally, run/jog 15-20 minutes outdoors.Burke-Gilman Trail.Swim freestyle.'10-15 minutes high impact step workout.9Ideally, hike 30-40 minutes in hilly/mountainous terrain.÷ þ®÷ ÷ ÷ þ®÷÷÷÷÷þ ®÷÷þ®÷þ®UStand with feet at shoulder width. Bend at waist and attempt to touch toes or floor.sLie down with knees bent. Hold knees with hands and pull knees to chest. Hold, return feet to floor, then repeat.FWhile on hands and knees, arch back up like a cat, then down. Repeat.TRotate head in a motion of forward, to right, to back, to left, to forward. Repeat.iWith arms relaxed, lift shoulders as if trying to make them touch your ears. Hold, release, then repeat.=Fluid, graceful movements demanding precise muscular control.tJudo attempts to turn an attacker's force to the defender's own advantage through the use of throwing and grappling.{Karate teaches techniques for striking opponent with lethal kicks and punches, accompanied by special breathing and shouts.lJu-Jitsu utilizes holds, chokes, throws, trips, joint locks, kicks, and atemi (strikes to vital body areas).…Kung Fu employs kicks, strikes, throws, body turns, dodges, holds, crouches and starts, leaps and falls, handsprings and somersaults. ÷ ñõ ÷ ýù¡þ T÷$üÙýþ Hùèùxþ üõ