(Webmaster's Notes:  The following book is published for entertainment only.  Although I am quite in agreement with many, but not all, of Mr. Camp's attitudes towards fitness and health, he wrote in the earliest part of the 20th century, and much has been learned since then.  While I applaud his attitude towards physcial fitness, exercise, and health, many of his "facts" have since been proven wrong, or at least not fully understood.  I may make the occasional comment along the way, genernally in parentheses and prefaced by WN, for Webmaster's Notes.

I hope you enjoy the book, but check up on the latest facts before following through on the exercise and fitness tips contained within.  By the way, the original book had quite a few illustrationg, and you may see reference here or there to them.  However, I have omitted them on this website.

Donovan Baldwin April 2009)

GROUP EXERCISES

No. 1. Attention! (or "Hands!")

Hips: Same position, but hands on hips, elbows back.

Neck (or "Head"): Same position, but hands on back of neck, elbows back.

Cross: Same position, but arms extended full length out from body,
palms down.

Grind: Maintaining the "Cross" position, turn palms up, and then make ten circles with hands, the diameter of the circle to be one foot (Fig. 2). In doing this keep the arms horizontally out from the body, and on the backward sweep try to make the shoulder-blades almost meet at the back. Rest ten seconds. Deep breathing with hands on hips.

No. 2. Attention!

Stretch: Lift arms straight up above head, palms out.

Reach: Bring arms down, extending them straight out in front. Palms in,
but keep shoulders back.

Fling: Bend elbows out and bring hands in to chest, palms down. Then to
"Cross," back to "Fling" again, and so on ten times. 

Wave: Assume "Reach" position. Now bend the arms sharply at wrists and
just let the fingers interlock. Bring the inside of elbow close to head,
keeping head up. Then, by turning the body at the hips and keeping the
back straight, cause the hands to make a complete circle of the diameter
of a foot (Fig. 14). Do this five times, and then reverse for five
times.  Rest ten seconds. Then deep breathing, lifting arms on
inhalations and crossing them on exhalations.

No. 3. Attention!

Stride: Separate the feet by taking a step to right, bringing the feet
about eighteen inches apart.

Weave: Turn the body at the hips while keeping the arms horizontally
extended and bending the right knee slightly. Bring the right hand down
to the ground midway between the feet and let the left arm go up,
keeping its horizontal position from the body, the spine doing the
turning. Hold this position five seconds; then up to "Cross" position
and turn the body the reverse way, bending left knee and bringing left
hand to ground. Hold five seconds, then up. Repeat five times for each
hand. 

Curl: From "Cross" position, clench the fists and bring arms in slowly
to the side and up into the armpits, at the same time bending the body
and head backward . The fists should be clenched and the wrists
bent, bring the hands in toward the chest, the elbows out, and inhaling.
(

Forward: From the above position, gradually bring the body up to an
erect position, extending the hands to a "Reach" position, and slowly
bend the body forward at the hips, exhaling at the same time, and
letting the hands go back past the hips and as high behind the back as
possible, keeping the head up and the eyes looking directly forward, not
down. Go down about to the level of the wrist, then back to "Cross"
position again, and repeat this backward and forward movement five
times.

No. 4. Attention! (Cross-Crawl!) Assume the "Cross" position.

Crawl: While still keeping the neck back, the chin, and the chest
arched, slowly lift the right hand and arm until it points directly
upward, then curl in right arm over the head, at the same time dropping
the left shoulder and sliding the left hand and arm down along the side
of the left leg until the fingers reach directly to the knee, or as far
as comfortable. Now come back from this position. "Cross" once more
and raise the other arm in similar fashion. Repeat this five times on each side.

No. 5. Attention! (Cross-Crouch!)

Crouch: Assume the "Cross" position of the arms and "Stride" stand, feet
about eighteen inches apart. Now, keeping the head up and the neck back
and back straight, bend the knees and come down slowly, not too far
(Fig. 16), until fully accustomed to it, and up again. Repeat this five
times. (See Fig. 10, Chapter XII.)

No. 6. Attention!

Heel-raising: Lift the heels from the floor, maintain the position on
the toes for a second, then back onto the heels once more. Repeat some
ten times, then take the "Stride" stand and repeat ten times in this
position.

No. 7. Attention!

Wing-work: Raise the arms to the "Cross." Then lift arms straight over
head, inhaling; then, bending body forward and keeping the neck
straight, swing the arms backward at the shoulder, exhaling, and come
forward until the body is about level with the waist; then up again
(Fig. 17). Picture the arms as looking like a bird's wings. Repeat this
five times in each direction. (See Figs. 15, 15a, Chapter XIII.) Final
deep breathing, with arm lifting as before.

FOOTNOTES:

[Footnote 1: This is the same movement as in the ordinary "Cross"
position, except that the hands are kept clenched.]

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