10 Basics of Physical Fitness

1. Wall Calf Raise

• Reps: 20
• Legs: Two legs to make it easier
• Objective: Strengthen from the ground up

2. Wall TI Raise

• Reps: 20
• Positioning: Standing closer makes it easier
• Objective: Strengthen both sides of the body, avoid weak links

3. Slant Squat

• Reps: 50
• Pace: Take breaks as needed
• Objective: Strengthen through full range of motion, protect and preserve joints

4. Nordic

• Reps: 10
• Focus: Control your body on the way down
• Objective: Extra knee protection; surgeries have increased fourfold since 2000

5. Elephant Walk

• Reps: 20 per side
• Modification: Higher hands make it easier
• Objective: Be strong and flexible

6. L-Sit

• Hold: 2 seconds
• Modification: Closer feet make it easier
• Objective: Strengthen not just the six-pack but also the hip flexors

7. ATG Split Squat

• Reps: 12 per side
• Modification: Elevating the front foot makes this easier
• Objective: Balance out the effects of modern sitting society by creating strong, flexible hips

8. Pull-Up

• Reps: 10
• Assist: Use legs to assist and control on the way down
• Encouragement: Even just hanging should be encouraged
• Objective: Master body weight, scale abilities for everyone in the family

9. Full Push-Up

• Reps: 20
• Modification: On knees to make it easier
• Objective: Maintain natural posture

10. Band Pull Apart

• Reps: 20
• Control: Control back each rep
• Objective: Strengthen between the shoulders, counteract modern tech posture

Approach to Teaching Kids

• Method: Leading by example; not forcing these activities
• Gradual Teaching: Integrate into their school system

Issues with Modern Companies

1. Addicting to excess calories
2. Encouraging less movement
3. Profiting from drugs due to points 1 and 2

Proposed School System Changes

1. Physical Fitness Standards: Worked on once a week; educators must demonstrate
2. Daily Fun Physical Games
3. Time Ratio: Minimum 1:1 ratio of time outside vs. inside classroom
4. Lunch Period: Called a lunch class where students learn about nutrition and help make food

Common Sense University

• Name: Common Sense University
• Aim: Keep solutions up to date, organized, and free
• Website: commonsenseyou.org

Closing

• Gratitude: Thank you for watching