Exercise Guide
Contents
1. Proper Sitting Position Incorrect Sitting Position 3 Leg Exercises When using the foot board your body should be positioned so that your buttocks Is located towards the bottom of the pad near the foot pad Correct Positioning for Foot Pad Incorrect Positioning for Foot Pad 12 Aerobic A Aerobic Place feet under pull up sit up bar Hold handles palms i down Arms and legs outstretched Curl legs while at the Rowing gt same time pulling handles towards upper back Vary hand and elbow positions to work different muscles gt Full Body Position 1 Position 2 Perform a leg press while at the same time doing and arm Push Pull gt pull over Legs become extended and arms come towards Full Body your waist at the same time Position 1 Position 2 13 Exercise Guide B Stretches Lay face down on the pad Reach behind and grasp the top of your foot Pull your heel towards buttocks Do not Front of Quad Stretch gt bounce Hold all stretches at least 10 seconds before Upper Leg releasing Stretch legs alternately or together Position 1 Position 2 Lay with back to pad Place toes and balls of feet on the bottom edge of the squat board Feet should be Back of Calf Stretch gt approximately 4 apart with toes pointing slightly gt Lower Leg outward Extend on your toes all the way and hold the stretch Position 1 Position 2 14 Stretches Extend arms Hold on to top of upri2. gt Triceps Position 1 Position 2 Lay with back to pad Head towards the upright Grab Triceps handles Palms up With elbows bent and pointing upward Tri Press gt move handles from your forehead to full extension pe IEE Maintain eloows upward throughout the entire exercise Position 1 Position 2 Sit at top of pad facing the upright Grab handles palms Reverse Curl gt down Keeping elbows at your side pull the handles to your Forearm chest by bending your elbows Position 1 Position 2 37 Exercise Guide Sit on the pad as shown With your forearms on your legs F Wrist Curl gt as shown hold the handles palms up Curl wrists to full Say extension by bending at the wrists only Wrist Position 1 Position 2 38 Arms Compound Movement Multiple Muscles Arms Compound Movement Multiple Muscles Lay with back to pad Head towards the upright Grab handles Palms in With elbows bent and kept close to Chest Dips P gt your sides move the handles from your chest to full extension and back Elbows should be pointed down throughout the exercise gt Triceps Position 1 Position 2 39 Exercise Guide J Stomach Lock feet under pull up sit up bar securely Keeping Abdominals Sit Ups p gt hands on your chest and knees bent at a 90 degree angle gt Stomach sit up to bring lower portion of your back off the pad Muscles Position 1 Position 2 Lock feet under pull up
3. Exercise Guide Toll Free 877 4 FIT GYM 877 434 8496 Letter of Introduction Letter of Introduction Congratulations In purchasing a FitnessBargains gym you have made an important step towards becoming more physically fit Whether you re a beginner or have been working out for years this gym is the tool you need to get results Regardless of your fitness goals you have just acquired the one tool you need to make It happen gt Lose Weight Gain Muscle Reshape Your Body Strengthen Muscles Increase Endurance Cardio Vascular Health Stretch amp Elongate Your Muscles Feel Better Stronger amp Younger v Vv V vv V Vy In as little as 20 minutes three times a week you will be on your way to a healthier and happier you Boredom is a major reason that most individuals give up on a physical fitness program With your new gym you will have more exercise options and more variety than virtually any other piece of equipment on the market today You will be able to constantly change and vary your workout routines The result gt You won t get bored gt Your body will respond faster gt You ll have more fun and get in better shape than you ever dreamed You now have the tools The rest is up to you Here is to a healthier and happier life FitnessBargains Inc Exercise Manual Updates Thank you for your purchase Below you will find some additions and or changes to your Exercise Guide Please read car
4. sit up bar securely Keeping hands on your chest and knees bent at a 90 degree angle Abdominals Crunch gt Instead of bringing entire lower back off the pad lift your Stomach head and shoulders squeezing the abdominals Muscles Position 1 Position 2 40 Stomach Lay on back Legs on foot pad Knees slightly bent Arms Abdominals Decline Crunch gt resting across your chest Lift head and shoulders off the gt Stomach pad squeezing your abdominals Muscles Position 1 Position 2 Lay with back on pad Head facing towards the upright Advanced Hold handles with palms in and elbows bent Palms resting asain Decline Crunch gt on your chest Lift your head and shoulders using and gt Muscles squeezing your abdominal muscles Position 1 Position 2 Lay with back to pad Buttocks to the bottom of the pad Abdominals R c h gt Hold pad Bring your knees towards your shoulders by gt St h everse crunc bending at the waist At the same time lift head and ama shoulders off the pad Position 1 Position 2 41 Exercise Guide Sit on pad Legs off the side Keeping legs facing straight out the side grab handle with both hands by twisting your Oblique Oblique Twist p gt trunk Rotate at the waist only Pull the handles rotating in Side of the opposite direction Hands should remain at waist level Stomach and arms should maintain position throughout the exercise Position 1 Position 2 42 Sp
5. 9 Stretch before and after exercising Exercise Guide Resistance The FitnessBargains Gym that you have purchased offers more resistance options than virtually any similar gym on the market today This ensures that you will never outgrow your new gym The gym uses your body weight as the primary resistance You can increase resistance by increasing the resistance level on the Resistance Upright Adding from one to five Power Bands and by adding Free Weights Resistance Upright Seat With Seat Without Level Pulleys Pulleys 4 10 12 21 16 25 19 31 21 38 20 45 30 51 35 560 39 61 43 68 47 72 _ WO CO NI MD 1 Bi WN F m m Power Bands You have five Power Bands that can be added or removed according to your resistance needs These Bands have been tested to provide upwards of 200lbs of Max Resistance The amount of resistance provided by the bands will vary according to the angle of the board as well as the speed at which the user performs the exercise Free Weights A Free Weight Bar has been supplied with your gym This allows you to add up to 100 Ibs of Free Weights to your gym The Above Chart and resistance information will act as a guide to determine what amount of resistance you are working with Actual resistance will vary according to the speed at which the user performs the exercise Changing Resistance Changing Resistance 1 Incline Level As you increase the incline level from
6. Static Force is the force needed to hold the load in place Motion Force 1s the force at speeds of approximately 20 reps minute Peak Force is the force required to reverse the direction of the board at the beginning of each new cycle 9 638 0 S 8 n 6 JBA S Exercise Guide Safety Precautions Please read carefully before proceeding This exercise equipment was designed and built for optimum safety Certain precautions apply whenever you Operate a piece of exercise equipment Before you assemble or operate the equipment please read this entire manual Please note the following safety precautions 1 Read the following instructions carefully before using the machine 2 Consult your physician or health care provider before beginning this or any exercise program 3 Always wear proper exercise apparel when using the machine 4 If at any time you feel faint light headed or dizzy while operating the machine immediately stop exercising Stop exercising if you feel any pain or pressure 5 Keep children and pets away from the machine while in use 6 Only one person can use the machine at a time 7 Make sure that the machine is properly assembled before you use it Be sure that all screws nuts and bolts are tightened prior to use 8 Do not operate this exercise equipment if it is damaged 9 Pay attention to your body Come up slowly dizziness after a session means you rose too fast Wait a while after eating before us
7. into chair position as shown Knees bent to a 90 degree angle Arms gt Start with hands straight above your head Palms towards the foot of the gym Keeping your arms straight lower them to a few inches off the pad Position 1 Position 2 Arms with Head Lift gt Same as arms but as you lower your arms lift your head off the pad Position 1 Position 2 49 Exercise Guide Same as arms with head lift but this time as you lower your arms and lift your Arms Head ee head straighten your legs pointing your toes to a 45 degree angle Return to and Legs gt original position and repeat Position 1 Position 2 The Complete Putting it all together Same as the previous exercise but once at full extension you pump your arms at your sides a few inches off the pad Keep your stomach Hundred gt and midsection tight Pump 5 6 times Return Position 1 Position 2 B 3 Legs Lay on back as shown Start with legs at a 90 degree angle Toes pointing up Leg Pulls gt Lower legs to a 45 degree angle Keep toes pointed Keep hips stationary Use your legs and abs only Position 1 Position 2 50 Arms Lay on back as shown Legs together Extended pointing up at an angle Move Circles gt legs in circles Keep toes pointed Perform 5 circles in one direction and then reverse Position 1 Position 2 gt 4 Arms Lay in chair position Hold handles with arms fully extended above your body Circles gt Palm out
8. levels 1 to 11 you increase the amount of resistance you are working with Level one is generally reserved for Pilates or beginners Most Pilates exercises can be performed at the higher incline levels as you become more advanced To change the resistance level hold the Adjustment Beam part 6 by the handle provided Carefully remove the Adjustment Lock Pin part 49 Raise and Lower the Adjustment Beam up or down the Resistance Upright Carefully insert the Adjustment Lock Pin making sure the Adjustment Lock Pin goes all the way through both sides of the Resistance Upright and then turn the pin to the right to lock into position Holding Adjustment Beam Adjustment Lock Pin Inserted and Turned to Locked Position Exercise Guide 2 Power Bands You can utilize from 0 to 5 Power Bands to increase the amount of resistance during your workout These power bands have been lab tested to produce upwards of 200 Ibs of resistance at the top level To remove or add Power Bands carefully pull back the white strip on top of the Power Band Sub Assembly Grasp the band turn and pull out through the slot provided Carefully push the white strip back in place To add Power Bands carefully pull back the white strip on top of the Power Band Sub Assembly Grasp the band to be inserted Push through the slot provided Twist to lock in place Carefully push the white strip back in place Power Band Assembly with all Power Bands Power Band Bein
9. to allow the clips from the cuff and extension rope to be properly attached to the gym ropes Leg Cuff Extension Rope with Extension Rope attached to Gym Once the leg cuff assembly is attached to the gym carefully wrap the leg cuff around one leg Make sure the cuff is fitted snugly to your ankle Leg Cuff being placed on ankle Leg Cuff Assembly Sit on the pad and carefully attach the second leg cuff Legs can be worked one at a time or together Working One leg at a time Working both legs at once Exercise Guide Pull Up Sit Up Bar The Pull Up Bar Part 8 Is designed to be used for pull up type exercises as well as a foot holder to perform various other exercises Pull Up Bar Pull Up Bar used as Foot Holder 10 Correct Body Positioning Correct Body Positioning Proper body position is essential to a quality workout l Lying Two different options for correct body positioning while lying down are shown below Please note that while some smaller users may have their heads lying on the board this is not necessary nor advisable When lying on the board your shoulders should be located on the top of the pad Proper Position of Shoulders Feet Position Option 1 Feet Position Option 2 Incorrect Positioning Shoulders off Pad 11 Exercise Guide 2 Sitting When performing exercises where you are sitting on the pad your buttocks should be towards the top of the pad near the resistance upright
10. 1 Position 2 Lay with back to pad Arches resting on toe bar with toes curled around the bar Arches gt Keep legs and feet close together Extend your legs and then return Be sure to keep your Knees facing upward throughout the exercise Position 1 Position 2 46 Pilates Same position as Arches except you never go to full extension Push out only halfway Pulses Arches gt Position 1 Position 2 Heels gt Heels on toe bar Toes pointing up Keep knees close together throughout the eels exercise Press to full extension without locking your knees Position 1 Position 2 Same as heels except instead of pushing to full extension push out only half Pulses Heels gt 2 Position 1 Position 2 47 Exercise Guide Place legs extended place the balls of your feet on toe bar Push out with your Tendon Stretch b gt toes to full extension Maintaining this position now lower your heels to stretch your calves Position 1 Position 2 With heels on the outside ends of the toe bar Knees facing out and in line with your feet Extend your legs Wide Stretch gt Position 1 Position 2 48 The Hundred B gt 2 The Hundred These movements strengthen your core your torso by requiring your back muscles to work synergistically with your abdominal muscles Concentrate on breathing and holding your abdominal and back muscles tight while performing all of the following exercises Lay on back Get
11. Draw circles with your arms by moving out down and up Perform 5 circles in one direction and then reverse Position 1 Position 2 Lay in the chair position Hold handles fully extended above your body Lower arms to pad Return to starting position Repeat Beats gt Position 1 Position 2 51 Exercise Guide Sit on pad as shown Legs crossed Hold handles at your forehead Palms facing Sal gt out Elbows bent Extend arms up and out at an angle as shown You are alute performing a double salute Be sure to keep your body stationary and just move arms Position 1 Position 2 Sit on pad as shown Legs crossed Hold handles Arms to your sides Shoulder level Palms forward Push your arms forward so that your palms meet in the Hug gt middle Act as if you are hugging a tree Be sure to keep your body stationary and just move arms Position 1 Position 2 52 Roll Up B 5 Roll Up Strengthen your abdominal area Concentrate on lifting and activating your stomach muscles while performing each exercise Sit on pad very close to the toe bar Toes pointing out and heels touching Back Curved gt Lower your head and round your back while holding the pad as shown Extend your legs while tightening and lifting your stomach muscles Position 1 Position 2 Sit on pad close to the toe bar as shown Lower your head and round your back Back Curved while holding the pad as shown Lower and lift your heels as sho
12. Palms down Extend up on Shoulders Push Up b gt your toes with legs straight Knees off the pad Push gt Back upwards to full extension Keep back straight throughout Triceps the exercise Position 1 Position 2 Same as above but instead maintain kneeling position Push Up Back and knees should be kept at 90 degrees for proper shoulders Beginner E gt positioning Keep back straight Push up to full extension gt Back and return Triceps Position 1 Position 2 34 Shoulders Compound Movements Multiple Muscles Lay with back to pad Head facing foot of the gym Hold Shrugs gt handles palms in with arms at full extension Rotate and i shrug shoulders Hold and return Shoulder Neck Back Position 1 Position 2 35 Exercise Guide H Arms Sit at top of pad facing upright Arms at full extension Elbows kept in towards the side of your body Pull Bicep Curl gt handles up to your chest by bending at the elbow It is gt Bicep important to maintain elbow position throughout the exercise Position 1 Position 2 Alternating Same as bicep curl but pull one arm to chest at a time One Arm Curls gt _ alternating arms Keep board from moving gt Bicep Position 1 Position 2 36 Arms Tri Kneel on pad as shown Grab handles Palms down riceps Keeping elbows close to your sides and body bent forward Kick Backs gt extend arms back as shown Keep elbow position throughout the exercise
13. ajor exercise for each muscle group As you progress add additional exercises for each body part to fully work your muscles 3 To increase the intensity of the workout you can increase your repetitions amount of resistance and number of exercises performed for each body part Do not over do it Overworking your muscles is counter productive and can lead to injury 4 Rest is extremely important Allow your muscles to fully recuperate before attempting to exercise again 5 Varying your routine is the key to continually improving and making progress You can vary the types of exercises performed the number of repetitions the resistance the order in which exercises are performed etc Your gym is ideal for this There are many different exercises available so you nor your muscles will ever get bored 6 Typically performing from 8 10 repetitions of exercises is ideal for mass building Performing 11 13 repetitions is ideal for general conditioning Performing repetitions of 14 20 generally builds muscle endurance 7 Because almost no changes have to be made between exercises your gym is ideal for Circuit Training Circuit training involves moving from one exercise to the next with little or no rest in between As a result you not only strengthen muscles but raise your heart rate for a cardiovascular workout as well 8 Warm up before beginning your exercise program and cool down after exercising This is important to prevent injury
14. efully before beginning your exercise program 1 New Upgraded Leg Cuff Assembly Your VigorFit Gym includes a new upgraded leg cuff assembly Easy instructions for assembling your new leg cuff assembly can be found in your User Manual At the request of instructors and customers we have upgraded the leg cuff assembly The old assembly used to attach to the arm pulleys While very effective our instructors felt that this kept the leg ropes too close to the users body and face To resolve this situation we have added a separate pulley exclusively for the leg cuff assembly This new style leg cuff assembly works the same way as the old but the ropes have been lifted above your head and further away from your body for a more efficient workout All exercises illustrated in your Exercise Guide will be performed exactly as shown even though the assembly looks slightly different 2 Be Sure to Remove All Accessories When not in use we recommend that you remove accessories For example the Pull Up Bar should only be left in position on the gym when in use When using the cables you must remove the Pull Up Bar accessory to avoid rubbing 3 Resistance Calculation Below find revised resistance calculations for the ten top incline levels on the VigorFit The below results are the average of three forces tested Static Force Motion Force amp Peak Force Resistance will vary throughout the range of motion so an average 1s provided
15. g Inserted 3 Free Weights You also have the ability to add standard size free weight plates to your gym We do not recommend adding more than 100 Ibs of free weights to the free weight bar You have been supplied with Quantity 4 Weight Bar Clips Squeeze the clips to slide over the weight bar One clip goes towards the pad to hold the Weight Bar in place Slide on the free weights then slide a second clip to hold the weights in place Weight Bar Clip Being Inserted Weight Bar with Free Weights Installed Adjusting the Ropes Adjusting the Ropes Unlike other gyms of this style one size does not fit all The ropes are quickly and easily adjustable To adjust the ropes pull back the Cap for Handle part 23 This will expose the Adjustment Ring for Handle part 22 By pulling the ropes up through the Ring you can lengthen or shorten the ropes as desired Cap Removed Exposing the Adjustment Ring Exercise Guide Leg Cuff Assembly Your gym was supplied with two leg cuffs and an extension rope This assembly will allow you to perform a variety of leg exercises One leg cuff attaches directly to the gym ropes by the handle The second cuff attaches to the extension rope The extension rope with leg cuff is then attached to the rope by the handle on the other side of the gym The extension rope is needed to allow the ropes to become long enough to efficiently perform leg exercises Push the handles to the side as shown
16. ght Hips should be aligned directly over your feet Lower your upper body Back Stretch gt below your arms by bending at the knees You should feel P Back the stretch in your back Hold and then release Back of Hold handles Sit at the bottom of the pad facing the Hamstring upright Keep your arms legs amp back straight Slowly Bp Leg Stretch gt bend at the waist Hold and then release oa Back Position 1 Position 2 Grab elbow over head as shown Pull at the elbow Triceps Stretch Pulling your hand towards the middle of your back Hold p gt Triceps Repeat with other arm 15 Exercise Guide Lay with back on the ground Keep shoulders touching the Hips Stomach ground Pull your knee towards the ground Hold Repeat gt eee ah Back Stretch gt with other leg Buttocks Chest Arms extended back with palms flat on the ground Extend Upper Stretch ack a shown gt Shoulders Arms Bottoms of feet together Lean forward at your waist while Inner Portion Adductor Stretch pushing down on your knees with your elbows of Upper Leg _ 16 Stretches Back Curl Back towards pad Head towards foot of gym Grab both legs behind your knees Pull Knees to your chest while gt Back Stretch gt lifting neck and shoulders off pad Position 1 Position 2 Back Hips and stomach on glide board Feet on foot pad or toe gt Back bar Raise your chest off the pad as shown extending your Extensi
17. ide Sit at top of pad facing the upright Grab handles palms in i Pull handles out and up until you reach shoulder level Side Raises gt Keep arms straight with slightly bent elbows throughout Shoulders the exercise Position 1 Position 2 Sit at the top of the pad facing the foot of the gym Hold handles behind your back with palms forward Keeping Arm Pull gt arm position pull arms forward until they reach shoulder gt Shoulders level Position 1 Position 2 32 Shoulders Sit at the top of the pad Legs over the side as shown shoulder Hold handle with the arm closest to the upright Keep Should Rotation elbow tight to your side with your arm at a 90 degree gt sacar Gut Inner gt angle Keeping elbow and arm position pull handle to the incide front of your body Other arm holds handle tight to your hip throughout the exercise Position 1 Position 2 Shoulder Sit at the top of the pad Legs over the side as shown Hold handle with the arm farthest to the upright Keep elbows Rotation tight to your side with arms at a 90 degree angle Keeping shoulder et Outer p gt elbow and arm position pull handle away from your body P ae Cuff Other arm holds handle tight to your hip throughout the Outside exercise Position 1 Position 2 33 Exercise Guide G Shoulders Compound Movements Multiple Muscles Push pad all the way back Kneel on pad while getting into position Grab push up bar
18. ing the machine If you get nauseous stop exercising 10 Always use the machine on a clear level surface Do not use outdoors or near water 11 Keep hands feet and hair away from any moving parts Do not insert any objects into openings 12 Keep clothes jewelry or any loose items away from moving parts WARNING Before beginning any exercise program consult your physician This is especially important for individuals over the age of 35 or persons with pre existing health problems Read all instructions before using any fitness equipment We assume no responsability for personal injury or property damage sustained by or through the use of this product Do not operate this equipment without properly fitted guards as the moving parts can present a risk of serious injury especially to young children Caution Read all instructions carefully before operating this product Retain this owners manual for future reference Exercise Tips Exercise Tips Your new gym makes getting into the best shape of your life easy and fun In as little as 20 minutes a day 3 days a week you can be on your way to the level of physical fitness you always dreamed of Here are some guidelines and tips 1 A typical workout should be two or three sets of eight to 20 repetitions for every major muscle group A set IS one group of repetitions 2 Start off slow Get used to the exercises and your routine We recommend that beginners start with one m
19. ons gt ae Position 1 Position 2 1 7 Exercise Guide C Legs Dual Leg Press Squat gt Position 1 Single Leg Press gt Feet shoulder width apart on the middle of Foot Pad Toes pointed slightly outward Knees bent to full squat 90 Leg degrees as shown Push legs upwards to full extension but Buttocks do not lock knees Position 2 Lay on your side with the leg to be worked on top Place top leg on foot pad and bend 90 degrees as with dual leg press Hold pad for additional support Extend without locking knees Repeat with other leg Leg gt Buttocks Position 1 18 Position 2 Legs Perform the same as on the Dual Leg Press except your Glut Press gt heels should be located at the top of the foot pad When gt Leg you extend your legs and buttocks will be worked Buttocks Position 1 Position 2 l One foot placed under the pull up bar Leg should be fully Back of Single Leg Curl P extended Pull leg to a curled position pulling the glide pad gt ca Leg as high as possible Position 1 Position 2 Dual Leg Curl gt Same as single leg curl except with both legs under the pull up bar Curl both legs at the same time Back of gt Upper Leg Position 1 Position 2 19 Exercise Guide Attach both leg cuffs Lay on stomach as shown One leg Single Leg bent at the knee to a 90 degree angle One leg kept Front of Extension D gt extended straight on the pad P
20. orts Exercises K Sports Exercises Lay with stomach on pad Head facing the upright With Swim Crawl arms at full extension grab the handles palms down inet Back Stroke gt Keeping elbows slightly bent pull arms down towards gt Shoulders your side until full extension Arms Position 1 Position 2 Lay with stomach on pad Head facing the upright With arms at full extension grab the handles palms out Chest Back Swim Butterfly towards the side Keeping arms slightly bent pull to your Shoulders Stroke gt side Return by bringing arms slightly up above shoulder Arms level and back This should mimic the butterfly stroke Position 1 Position 2 43 Exercise Guide Skiing gt Position 1 Tennis Forehand gt Position 1 Ad Lay on back with feet shoulder width apart Rotate entire body and feet to one side keeping knees to a 90 degree Complete angle Push legs to almost full extension and up on your gt Leg toes Rotate to the opposite side and return to start Buttocks Repeat Caves Position 2 Sit on board Legs to the side Hold handle with arm closest to the upright Arm starts at full extension Pull Chest handle across your body bending arm to a 90 degree angle p Shoulders Hold other handle tight to your body throughout the Oblique exercise Position 2 Sports Exercises Sit on board Legs to the side Hold handles with arm Tennis farthest from the upright P
21. p back and arms straight Arms Chest Expansion gt by your side and slightly forward Palms facing rear Pull arms back opening up your chest area Position 1 Position 2 57 Exercise Guide Kneel on pad with your side towards the toe bar Hold the toe bar with the closest arm Pad close to toe bar Stretch out the opposite arm as shown Bend Side Stretch gt at the hips pushing out on pad while reaching the arm opposite the toe bar over your head for a full stretch Complete 5 repetitions Reverse body and repeat exercise on the other side Position 1 Position 2 Lay with back on pad Heels at the ends of the toe bar Toes pointing out Lift Wide Position with your buttocks off of the pad approximately 4 Keep your stomach and Pelvic Lift gt buttocks muscles tight Maintain this position while extending your legs and returning Position 1 Position 2 58 Cool Down B 7 Cool Down Lay with back to pad Toes should be together on the toe bar Lower the right Running gt heel and bend your left knee Be sure to keep your feet in line with your knee throughout the exercise Repeat with the left heel to mimic a running motion Position 1 Position 2 Position 3 59
22. s and return Shoulders Pull Ups gt Position 1 Position 2 i Grab Pull up bar Palms up Pull your body all the way up Back Chin Ups gt until your head reaches your hands and return gt Biceps Position 1 Position 2 21 Exercise Guide Sit on pad facing the upright Hold handles Palms in Keep elbows in towards the side of your body Pull handles Middle Seated Row gt towards your body keeping elbows down and towards i Back your body Position 1 Position 2 Lay with back on pad Hold handles fully extended above your head Palms out Keep arms slightly bent Pull out Back Lat Pull Down gt and down to your sides maintaining arm position and gt Shoulders return Position 1 Position 2 Sit at the top of pad facing the upright Hold handles at full extension in front of you and slightly down with palms Back Fly pe facing inward Pull handles out and back Motion should be gt Middle upwards to your shoulder When handles reach shoulder Back level return Position 1 Position 2 28 Back Sit on pad facing upright Hold handles palms down Arms fully extended Keeping elbows pointing outward Upper Upright Row gt throughout the exercise pull handles up to your chin and gt return to starting position Back Position 1 Position 2 Kneel at top of pad facing upright Bend forward at your waist holding handles palms down shoulder width apart Lower Back Pull gt Keeping arms slightl
23. se to toe bar as shown Hold on to toe bar Round your back and Knee Stretches sit back towards your feet Tuck hips under shoulders Using only the muscles in Position 1 gt your lower body push the pad out and then pull back Keep upper body still and in a rounded position as shown Position 1 Position 2 Knee Stretches Kneel on pad close to toe bar as shown Hold on to toe bar Head up Back arched oe Keeping your upper body in the arched position use your lower body to push the Position 2 gt pad out and pull back Position 1 Position 2 Kneel on pad Hold toe bar Head up Back straight as shown Keep back and Down Stretch gt hips straight throughout the exercise Use your upper body only to push pad away and return Position 1 Position 2 56 Area Specific Pilates Moves Sit on pad Feet at top towards upright as shown Knees bent Back straight Arms extended Hold handles palms down Keep back straight and head looking Roll Back gt forward Roll back to a 45 degree angle above pad Maintain body position and use your stomach muscles only Position 1 Position 2 Sit on pad Feet at top towards upright as shown Knees bent Back straight Hold handles palms up Roll back to a 45 degree angle as in the previous exercise Keeping your elbows tight to your side curl arms upward Return to starting position Repeat Bicep Curl gt Position 1 Position 2 Sit on pad Legs crossed Face the upright Kee
24. tor Pull gt upright fully extended Pull down keeping leg straight gt Inner Leg Return and then repeat Position 1 Position 2 Place toes and balls of feet on the bottom of foot pad Feet 2 apart Toes pointed slightly outward Extend up on toes Calves to full extension Calf Raise gt Position 1 Position 2 22 Legs Face bottom of gym Kneel at bottom of pad With hands Extensions gt on push up bar push the glide pad upwards using your s alen legs and hips only Keep arms and shoulders stationary IgNS Hip Thigh amp Back throughout the exercise Lower Back Position 1 Position 2 Place one foot on the floor by the bottom of the gym The Front other foot should be carefully placed in the middle of the Upper Leg Lunges gt pad Push the pad upwards keeping back leg straight Back Allow leg on board to bend to a 90 degree angle and Upper Leg return Keep in mind that the higher the incline the easier Hips this exercise will be Buttocks e p3 7 Position 1 Position 2 23 Exercise Guide D Chest Sit at top of pad Hold handles palms facing down and Chest Bench ropes under arms as shown Hands positioned shoulder width besides your chest Push arms straight out Keep Press elbows out to your side gt Chest Position 1 Position 2 Same as the chest press however instead of pushing Upper Chest straight out push upwards at a 45 degree angle and p gt Press gt re
25. turn back to your chest Keep elbows out to your side Upper Chest Position 1 Position 2 24 Chest Wide Grip Same as Chest press except keep hands 2 to 4 to the side of your chest Push straight out and return Keep elbows gt Chest Chest Press gt out to your side Position 1 Position 2 i Same as Chest Press however you push out one arm at a Single Arm time When one arm returns the other pushes out Be sure Press gt to maintain proper elbow and arm positioning Keep the pad from moving gt Chest Position 1 Position 2 Sit at the top of the pad Grab handles with your arms Fly s gt Slightly bent Palms facing out Push arms forward until gt Chest they meet in the center of your chest and return Position 1 Position 2 25 Exercise Guide Lay with back on pad Grab handles with palms facing Standard upward as shown Arms should be slightly bent at the x Chest elbow Pull slightly bent arms to right above your waist Rib Cage Pullover gt and return Position 1 Position 2 Lay with back on pad Grab handles with palms facing upward as shown Arms should be slightly bent at the Bent Arm elbow Pull arms towards waist bending at a 90 degree be ss Pullover gt angle in the middle of the exercise Pull handles to your Hy See waist Position 1 Position 2 26 Back E Back Grab pull up bar Palms down Pull your body all the way Back up until your head reaches your hand
26. ull handles out and up keeping Chest Backhand gt arms slightly bent To perform single arm hold the rope gt Shoulders with the arm closest to the upright by your side Oblique throughout the exercise Position 1 Position 2 Back a Sit on board Legs to the side Grab the handle with both Golf Swing gt hands Pull across your body mimicking a golf swing gt eae Position 1 Position 2 Sit on the pad facing the foot of the gym Grab handles Palms up Elbows at 90 degrees Hands start beside your Chest Punch gt waist Extend one arm forward rotating your hand so that p shoulders palm faces down until arm is at full extension Return to Arms Original position and repeat with your other arm Forearms Position 1 Position 2 45 Exercise Guide L Pilates Perform the following series of exercises in order with very little rest in between exercises Start with only 5 repetitions per exercise and increase to 10 repetitions slowly as you progress Start with only 2 or 3 bands at level 1 to start with and Increase as you make progress Concentrate on your form and breathing throughout the exercise Inhale on the contraction portion of the exercise Exhale on the return portion gt 1 Footwork Lay with back to pad Toes a few inches apart on toe bar Heels together Legs at a 90 degree angle Extend your legs and bring your knees together Return to original position Toes gt Position
27. ush down the bent leg gt Upper Leg extending to pad Position 1 Position 2 Dual Leg Same as single leg extension except lower and raise both gt Front of Extension gt legs at the same time Upper Leg Position 1 Position 2 Sinale Hamstrin Attach leg cuffs Lay on back One leg extended in upright Back of g g position Other leg flat on pad Keep leg straight and pull Be Upper Leg Extension gt down until fully extended HIps Buttocks Position 1 Position 2 20 Legs Back of Dual Hamstring Same as single hamstring extension except both legs will gt Upper Leg Extension gt be worked at the same time Hips Buttocks Position 1 Position 2 Lay on back Feet on foot board a few inches apart with Abductor Press P toes pointing inward Knees bent 90 degrees Push p upwards until extended Never lock your knees Outer Leg Top of Leg Position 1 Position 2 Sit at the top of the glide pad facing upright Place both feet on the ropes as shown Keep back and arms straight gt Outer Leg as shown Push feet outward and return Abductor Push gt Position 1 Position 2 21 Exercise Guide Lay on back Place feet on foot board as wide as the pad Inner Leg Adductor Press _ willallow Toes should be pointed slightly outward Knees gt Top of Leg bent at a 90 degree angle Push until fully extended Position 1 Position 2 Attach leg cuff assembly Lay on your side Top leg Adduc
28. wn When Heel Lowers gt extending your toes be sure to tighten and lift your stomach muscles Position 1 Position 2 53 Exercise Guide Sit close to the toe bar as shown Heels together Toes pointing outward With upper body pressing across thighs hold the pad behind you as shown Extend Arms Back gt your legs Tighten and lift your stomach muscles Keep shoulders loose throughout the exercise Position 1 Position 2 Arms Back Sit on pad as shown Heels together Toes pointing outward Hold the pad behind you as shown Lower and lift your heels as shown When extending your Heel Lowers gt toes be sure to tighten and lift your stomach muscles Position 1 Position 2 54 Area Specific Pilates Moves Sit on pad Close to Toe Bar Heels together Toes pointing outward Knees Reach Up b gt bent Arms extended upwards and to the front of you Fingers straight Extend legs Keep upper body still Tighten and lift your stomach muscles Position 1 Position 2 B 6 Area Specific Pilates Moves Stand on pad Legs straight and at a 90 degree angle to pad as shown while holding the toe bar Use your lower body only to push the pad away and bring it Elephant gt back towards you Feet should remain flat on the pad At the beginning you may have to move up to your toes The goal is to perform this exercise while keeping your feet flat to the pad Position 1 Position 2 J3 Exercise Guide Kneel on pad clo
29. y bent pull straight back past the sides gt Back of your body Straighten at your waist Position 1 Position 2 29 Exercise Guide F Shoulders Glide Board Lay with stomach on pad Head towards the bottom of Front Shoulder the gym Grab push up bar Palms facing down Push to gt Shoulders Press gt full extension Do not lock elbows Position 1 Position 2 Overhead Sit at the top of the pad facing the foot of the gym Hold the handles palms up With elbows pointing do d Front Shoulder AN D NA E AE S gt Shoulders beside your shoulders push upward and slightly forward Press gt to full extension Do not lock elbows Position 1 Position 2 30 Shoulders Glide Board Lay with back on pad Head towards the bottom of the Rear Shoulder gym Hold push up bar with palms facing upward Push to Shoulders full extension Do not lock elbows Press gt Position 1 Position 2 Sit at the top of the pad facing the foot of the gym Hold Overhead the handles palms up With elbows pointing down and beside your shoulders push upward and slightly back to full p Shoulders Rear Shoulder extension Hands should be above and slightly behind your Press gt head Do not lock elbows Position 1 Position 2 Sit at top of pad facing the upright Grab handles palms Front Raises gt down Keeping arms slightly bent raise hands up to gt Shoulders shoulder level Position 1 Position 2 31 Exercise Gu
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