To begin with you should do all the strength exercises at the rate of ten a minute. Gradually speed up over several sessions to 30 a minute.

1. Put your hands about 12 in. (300 mm) apart, on the edge of a firm table. Keep palms flat.
2. Move your feet back, so that your legs and back are in a straight line.
3. Bend your elbows and try to touch the table with your chest. Then straighten up.

Strength Exercise No. 2
Basic squat-jumps
Time allowance: 1 minute

This exercise should be done hands-on-hips. But if this proves too difficult at first, use the back of a firm chair for support.

1. Squat with hands on hips.
2. Slowly rise to a standing position. Hold this pose.
3. Keeping this position, now move up on to your toes.
4. Slowly lower yourself to the squat again.

Strength Exercise No. 3
Basic sit-ups
Time allowance: 1 minute

Use a chair---one that will not slide or slip about. Support yourself with your hands on the edge of the seat.

1. Sit on the chair with your bottom near the edge and your legs stretched out.
2. Slowly lift your heels off the floor, keeping your legs straight.
3. Slowly raise your legs until they are horizontal. Then slowly lower them again.

Strength Exercise No. 4
Advanced push-ups
Time allowance: 1 minute

As with all the advanced strength exercises, this more strenuous version should not be attempted until you can cope comfortably with the basic version.

1. Crouch down, legs together, and put your palms on the floor about 12 in. (300mm.) apart.
2. Move your feet back until you are flat, with your legs together and body straight.
3. Push your body up until your arms are straight.
4. Bend your arms until forehead only touches the ground.

Strength Exercise No. 5
Advanced sit-ups
Time allowance: 1 minute

To perform this exercise properly, it is vital to have your feet tucked to the ankles under a heavy piece of furniture. A low bench or sofa would be suitable.

1. Lie flat on your back on the floor with your feet in place and your hands clasped behind your head.
2. Sit up slowly until you are upright, pausing at the halfway stage.
3. Once you are upright briefly maintain the pose. Then lean slowly back to the floor again.

Strength Exercise No. 6
Advanced squat-jumps
Time allowance: 1 minute

In all the strength exercises advanced and basic muscular force is built up. You should start by doing each exercise ten times a minute and gradually speed up over several sessions to 30 times a minute.

1. Squat with your hands hips. Prepare to straighten rapidly.
2. Straighten so that you leap into the air, throwing your arms up and spreading them slightly outwards at the same time.
3. Land on your toes with your knees slightly bent. Then bob down to the hands-on-hips squat again.