(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)

SETING UP EXERCISES   

Attention!

This is the regular military position. Heels together, the feet at an
angle of forty-five degrees; hands at the sides, thumbs along seam of
the trousers; neck back, chin in, chest out. 

The movement calls for prompt control of the muscles; in fact, the
expression is often used of "snapping into attention," meaning that the
man comes into this position quickly and easily and with a distinct
click of the heels. In the "Daily Dozen" referred to later in this book,
this position is called "Hands."

Arms Cross (Ready-Cross!)

This movement is taken from the position of "Attention" by raising the
arms from the sides and turning the palms down; it may be varied by
turning the palms up. Holding the arms in this position, at the same
time turning the hands and keeping the neck straight and the chest
arched, will develop all the muscles over the shoulder. 


On the "Cross" position the arms should be straight out horizontally
from the body, with the elbows locked. At the same time, resistance
should be placed against the head and neck coming forward at all. These
should be held in exactly the same position as at "Attention." The
tendency is either to let the arms bend a little or to let them drop
below the horizontal, or even to hold them slightly above the level.]

From this position "shoulder-grinding" may be practised. This is
executed by keeping the arms extended, turning the whole arm in a
circle in the shoulder socket, and forcing the shoulder-blades back and
together as the arms go back. The circle made by the hands should be
about twelve inches in diameter.

Arms Stretch (Ready-Stretch!)

In this exercise the arms are raised to a position straight up above the
head, with the hands extended. The palms may be together or facing
front.

Hips Firm!

(This order is given, "Hips-Firm!")

The hands are placed on the hips, with thumbs back and fingers forward.
The chest should be arched, the shoulders and elbows kept well back, and
the neck pushed hard against the collar.

Also the hips should be kept well back and the abdomen in. This gives
the same poise as the "Attention" position, but it puts more work on the
shoulder muscles and so gives greater opportunity for arching the chest.
In the "Daily Dozen" this position is called simply, "Hips."

Neck Firm!

(This order is given, "Neck-Firm!")

Maintaining the same position as in "Hips Firm," the hands are quickly
raised and put against the back of the head (the finger-tips slightly
interlaced) just where it joins the neck, exerting some pressure; at
the same time the head and neck are forced well back.

The elbows should not be allowed to come forward, but should be kept
back and the chest should be arched. This gives extra work for the
muscles of the neck, as well as for those of the arms and shoulders. In
the "Daily Dozen" this is called simply, "Head." 

Arms Reach (Ready-Reach!)

While maintaining an erect position, the arms are stretched out forward
parallel to each other, the shoulders being kept back and the chest not
cramped. If the shoulders are allowed to come forward the exercise is
valueless.

Arms Bend (Ready-Bend!)

In this position the arms are bent at the elbows, with the hands
partially clenched, and brought up about to the point of the shoulders.
The shoulders are held back firmly and the neck is pressed against the
collar, while the chest is arched (Fig. 8). From this position the
following movements are made with the hands clenched: Arms Cross
(Ready-Cross)!

A good exercise in rhythmic time may be developed by going through the
following round of movements: "Arms Bend, Arms Cross, Arms Bend, Arms
Stretch, Arms Bend, Arms Reach, Arms Bend, Arms Down."

Body Prone (Ready-Bend!)

Assuming the position of "Neck Firm," press the hands against the back
of the neck and bend body at the waist forward, at the same time keeping
the head in line with the spinal column and the eyes up; then back
again to the erect position. 

This gives excellent exercise for the muscles of the neck, and, if
performed slowly, some exercise for the back.

Assuming the same position of "Neck Firm," bend the body slightly at
the waist. This exercise should not be carried to an extreme, especially
in the case of men who have reached middle age. In the "Daily Dozen"
this is called "Grasp."

Balancing (Ready-Balance!)

Assume the position of "Attention," then, standing on the right foot and
keeping the knees straight, advance the left foot forward about two feet
from the ground. Hold this position while balancing on the right foot,
then back to "Attention" again. 

Make the same motion, standing on the left foot. Now standing on the
right foot, advance the left foot and, instead of bringing it to the
ground, swing it back and extend it at the same height to the rear,
still balancing on the other foot. Hold this position for a moment.
After some practice this movement can be executed by standing on one
foot and putting the other leg first forward and then back for several
times.

This exercise gives control over the muscles of the leg and balancing
powers, and increases the ability to adjust the muscles so as to
maintain the equilibrium.

Stride Position (Ready-Stride!)

This position calls for the separation of the feet sideways about a foot
and a half apart. Now assume the "Arms Cross" attitude, and
then, turning the body at the hips, bring first the right hand down to
touch the floor, at the same time bending the right knee and keeping the
left knee straight. Come back to the regular position again.

Now bend the left knee, put down the left hand and touch the ground,
turning the body at the hips. (See Fig. 11.)

In both of these movements keep the other arm extended backward. This
produces a graceful exercise which is excellent work for the muscles of
the body and shoulders. In the "Daily Dozen" this is called "The Weave."

Assuming the "Stride Position," advance the right foot about a foot;
then, with the arms in "Cross" position once more, bend the forward knee
and touch the ground with the hand, at the same time keeping the other
arm extended backward.

Reverse this.

This movement is also excellent for the muscles of the body and back.

Wall Balance (Ready-Bend!)

Stand sideways to the wall about two feet and a half away; now extend
both arms in the "Cross" position, and then lift the foot that is
farthest away from the wall and lean over until the extended fingers of
the other hand touch the wall; push back into original position. Move
out a little farther from the wall and repeat. Do this until the
distance is as far as can comfortably be recovered by pushing the hand
against the wall.

Reverse this exercise, so as to do it with the other arm.

This is an excellent workout for the shoulder muscles as well as for the
forearms, and gives some exercise to the body.

Stepping (Ready-Step!)

Standing erect at "Attention," step to the right with the right foot
about six inches, merely touching the toe to the ground, and bring the
foot back to the "Attention" position.

The object of this movement is to give control of the muscles of the leg
in addition to the balancing of the body. Care should be taken to keep
the body absolutely motionless while the exercise is in progress. The
toe is only touched to the ground and the foot is brought immediately
back into position.

This movement has a quieting effect after more violent exercising. It
can be done either sideways, forward, or back.

Running in Place (Mark Time--March!)

Beginning with "Marking Time!" Now raise the feet alternately from the
ground, a little higher each time, until the knees come up practically
to a level with the waist. Then perform this same motion on the toes and
shift into a run while still holding the same position--that is, while
going up and down on the toes. Men who have considerable weight around
the waist-line should place their hands on the abdomen when performing
this exercise.

Body-turning (Ready-Cross! Ready-Turn!)

This movement consists in turning the body at the hips while keeping the
feet and legs in the original position. It may be done from almost any
of the positions already outlined, and is moderate work for the muscles
of the waist. Do it first with the arms in "Cross" position, turning to
the right as far as possible; then back to the "Front," or original,
position; then to the left as far as possible, and back to the "Front,"
or original, position, taking pains that the turning is executed above
the hips while the legs and feet hold their original position. A more
pronounced method is given in the "Daily Dozen" in "Wave" and "Weave."

Heel-raising (Ready-Rise!)

Standing on both feet at "Attention," raise the heels, and hold the
position for a moment; then drop the heels again. Repeat this.

Now, standing in "Stride Position," go up onto the toes again. Drop the
heels and repeat.

This is an excellent exercise for the muscles of the calf..

EXERCISE  |  NEXT PAGE |  PREVIOUS PAGE  |  SITEMAP

FREE eBOOK:  SIX PACK ABS REVEALED

---
While I do not normally recommend diets themselves, healthy eating is important to any health, fitness, or weight loss program. Click Here to learn more about Diet To Go meals.

P. S. If you want to learn more about why Diets Don't Work, please click here.

If you want to learn how to burn fat, a great book to read is Burn the Fat, Feed the Muscle by Tom Venuto