INSTRUCTIONS:

16 Runs clockwise
16 Runs counterclockwise
16 Jumps to center
16 Jumps back
8 count lift overhead
8 count lower to toes
4 count lift
4 count lower

Repeat all, but increase difficulty by holding chute overhead on CW run
Release on last lift.

After the aerobic movements above have been learned, stop the music, and insert the exercises below.

1. Toe Touches: Lift chute taut to chin. Bend forward and touch grip to toes. Hold taut to chin.
2. Curl Ups: Curl-up, bend knees, lie back, extend legs. Repeat 16 times. Hold Parachute sitting position in a circle. Curl up, bent knees. Extended legs under chute and lie on back.
3. Dorsal Lifts: Prone position with head toward chute with arms straight and the chest taut. Lift arms and chest and hold for 4 counts.
4. Sitting Leg Lift: Sit with legs under chute; on signal lift a leg off ground for 6 to 10 seconds. Try to keep leg straight. Alternate legs. Try a variation: Side leg lefts. Lie on side. Lift top leg and lower.