Transcription
Functional StrengthExercise GuideFast, convenient weight training that helps you look better,feel better and perform better during everyday activities.
Welcome toFunctional StrengthTraining fromHorizon FitnessFor extraordinary livingon ordinary daysWhether your daily routine involves putting away dishesand groceries, playing a round of golf, or spending timeoutdoors with your garden or grandkids, functionalstrength training can help you increase your range ofmotion, prevent injury, and simply enjoy your favoriteactivities more. Regardless of your age or fitness level.Functional strength training builds the muscles thatincrease your overall quality of life. Giving you the powerand confidence you need to make the most out of eventhe most ordinary day.
Horizon FitnessFunctional StrengthHome Gym Features211Top pulley2 Bar3 Radial arms with 5 positions4 Handles / leg cuffs5 Removable seat6 Leg roller37 Adjustable foot plate45868Low pulley7Product photo is for illustrative purposes only, your actual product may vary.
How to Use this GuideYour functional strength exercise guide includes:1 EXERCISE BOOKLET W arm-up stretches to prepare your muscles for afunctional strength workout. C ool-down stretches to be performed after yourworkout to reduce muscle soreness and speedrecovery time. 42 unique exercises organized by key muscle groups. raining tips, including getting started and progressingTyour workout.3 TRAINING CARDS 1 time-based total body training card with instructionon 20-, 30-, and 45-minute exercise routines. 1 targeted body training card with exercise routinesthat isolate the upper and lower body. 1 sport/activity training card with exercise routinesdesigned to help improve your performance at one of12 sports or activities.To start a workout, simply choose one of the trainingcards, read the instructions, find the listed exercises inyour exercise booklet, and begin!
Training TipsBefore you beginYou are strongly encouraged to consult with a physicianbefore starting any nutrition or exercise program.To avoid injury during or after any physical activity,always perform adequate warm-up and cool-downstretches included in this guide. Each stretch shouldbe held for at least 60 seconds.During the workoutGive yourself adequate rest periods between setsand exercises. In many instances, this guide includesrecommended rest periods.Concentrate on proper breathing throughout yourworkout (deep breaths, in through nose and outthrough mouth).Maintain correct spine alignment to reduce risk of injury.Concentrate on engaging your core muscles during theentire exercise.After the workoutTake one full day of rest after working a specific musclegroup to give it time to recover.Proper cool down stretching is recommended.Don’t forget the cardioAny functional strength training program should includecardiovascular exercise, such as walking, running, orbicycling, to help improve your metabolism and overallhealth as you strengthen your heart and lungs.Horizon Fitness offers a full line of cardio equipment tocomplement our functional strength training home gyms.To find the Horizon treadmill, elliptical or exercise bikethat helps you enjoy a total body workout at home,visit horizonfitness.com.
Progressing Your RoutineChanging your functional strength program every 4 to 6weeks helps ensure that you will continue to see resultsfrom your program, and avoid boredom with your routine.Variations include:Number of sets, repetitions, and rest intervals.Amount of weight lifted. Increased demands on stability and balance. Each variation will lead you to a different result.
Progression 1:Visible Muscle Toning/DevelopmentAs you increase the weight, decrease the number ofrepetitions within each set. 6 to 12 repetitions in each set (decrease weight asyou increase reps) 3 to 5 sets per exercise Rest period between sets: less than 60 secondsProgression 2:Maximize Strength GainsTo fully develop the strength of your muscles, increaseyour weight to a level that allows you to complete 1 to5 repetitions. 1 to 5 repetitions in each set (based on weight) 4 to 6 sets per exercise Rest period between sets: 3 to 5 minutesProgression 3:Increase Stability & BalanceTry standing rather than sitting, standing on one leg ratherthan two, isolating one arm or leg before working on theopposite side, or adding rotation to your movement.You can introduce stability training equipment byreplacing your home gym’s seat with a fitness ball, orstanding on a half foam roll, while performing yourmovements. Or you can mimic the demands of aspecific sport or daily activity. 12 to 20 repetitions 1 to 3 sets per exercise Rest period between sets: less than 90 seconds
Warm-UpFloor warm-up stretchesSpinal Roll G et on all fours, knees directly below your hips andhands beneath your shoulders. S lowly alternate arching your back toward the ceiling,then dropping the spine. Repeat five times in each direction.
Heel Drops L ie on your back and press your lower back to thefloor, with both feet elevated, shins parallel to theground, and knees aligned over the hips. P lace your hands on your lower abdomen and feel themuscles of your abdomen draw away from your handsin order to press the lower back downward. K eeping your lower back on the floor and using themuscles of your lower abdomen, slowly drop one footto the floor. S lowly return your foot to the starting position andrepeat with the opposite leg. Repeat five times on each side.Spinal Twist L ie on your back and press your lower back to thefloor, with both feet elevated, shins parallel to theground, and knees aligned over the hips. P lace your hands on your lower abdomen and feel themuscles of your abdomen draw away from your hands,then place your hands at your side. Drop your knees slowly to one side of your body. R eturn to center then drop to the opposite side. Yourhead should turn in the direction opposite of your knees. Repeat five times in each direction.
10Standing warm-up stretchesRoll Up S tand with feet facingdirectly forward and hipdistance apart. Bend your knees slightly. B end forward from thehips and release yourspine toward the floor. T ightening the stomachmuscles, slowly drawyour body into a standingposition, rolling upthrough your spine. Repeat five times.Bodyweight Squat S tand with feet paralleland directly belowthe hips. S lowly lower your hips asthough you’re about to sitin a chair behind you. C oncentrate on tighteningyour stomach muscles.Avoid arching yourlower back. eep your knees hipKdistance apart, above yourfeet, so the movementis concentrated in yourthighs and buttocks. T he movement should beonly as deep as you feelyou can control. Repeat five times.
Standing Twist S tand with feet paralleland directly below thehips, and tighten yourstomach muscles. K eeping your stomachmuscles tightened andtwisting from the waist,slowly rotate in onedirection and thenthe other. Repeat five times.Touch Downs S tand with feet parallel and directly below the hips,and tighten your stomach muscles. K eeping the stomach muscles tightened and twistingfrom the waist, bend forward, lifting your left footbehind you and parallel to the ceiling while reachingto (or toward) the ground on your right side with yourleft hand. S witch sides, lifting your right foot and reaching downwith your right hand toward the left side of your body. Repeat five times.11
12Post-Workout StretchesCool-down stretchesGluteal Stretch L ying C ross the left ankle ontop of the right thigh andgently press the left kneeaway from your body withyour left hand. P ull the right thigh up andin with your right hand. Repeat on the other side.Hamstring Stretch Lie on your back, bendboth knees and place theright foot on the floor.on your back, withyour legs on the floor andknees slightly bent. Keeping a slight bend inyour right knee, raise yourright foot toward the ceiling. lace your hands on thePback of your thigh andgently pull the right legtoward your body. Repeat on the other side.Calf Stretch Stand with feet parallel anddirectly below the hips. Step your left foot straightback behind your body. (Along step will increase thestretch, a short step willmake it easier.) Your rightfoot should remain in linewith your hip. Gently press your left heel Repeat on the other side.down towards the floor.
Quadricep Stretch tand with feet parallel andSdirectly below the hips. B end your left knee and takehold of your left foot with yourleft hand. If you have difficultyreaching your foot, you may findit helpful to loop a strap or towelaround your foot. Raise yourright hand for balance. S traighten the front of your leftleg so that the knee is pressingtoward the floor and you feelthe stretch on the front of yourleft thigh. Repeat on the other side.Tricep Stretch R aise your left arm overheadand bend the elbow. T ake hold of that elbow withyour right hand and gently pullthe arm toward the right side ofyour body. R epeat on the other side.Shoulder Stretch S traighten your left arm andraise it the level of your shoulder. U sing the right hand, reachbeneath your arm to the leftelbow and gently pull the armacross the front of your body. Repeat on the other side.Bicep Stretch T urning your thumbs towardthe ceiling, reach both armsbehind your body and lift themup, keeping the arms straight.13
Upper Bodye. n.Chest Pressh. t.k.14q. r.Radial arms in Position 3 Sit facing away from the machine with a handle in each hand. Keeping your hands parallel to the floor, push the handlesforward directly in front of your body. Return slowly to starting position. Complete repetitions.g.m.s.t.u.a.f. p.e.e.l. o.k. r.k. r. l. o.a. b. e.m
e. n.Core Flyh. t.k.q. r.Radial arms in Position 3Seat removed, replaced with fitness ball (if available) S it (on fitness ball or seat) facing away from the machineand grasping one handle in each hand. With your arms bent, raise your hands upward, bringingyour upper arms parallel to the floor and in line withyour shoulders.g.f. p.e.l. o. K eeping your arms bent, bring your elbows forward towardthe center of your chest, using the muscles in the front ofyour chest.a. b. e. Return slowly to starting position. Engage your abdominal muscles throughout the movementto maintain proper alignment. Avoid arching your lower back. Completem.s.t.u.a.repetitions.e.k. r.k. r. l. o.Upper Bodym15
Upper Bodye. n.Cross Crawlh. t.k.16q. r.Radial arms in Position 1Seat removed Foot plate up Stand facing away from the machine with the left handlein your left hand. With your left arm bent, raise your left hand and bringyour upperarm parallelg.f. p. to the floor e.and in line withl. o.your shoulders.a. b. e. I n one movement, bring your elbow forward toward thecenter of your chest while straightening your left arm,using the muscles in the front of your chest and turningfrom the waist. Return slowly to starting position. Engageyour abdominalthe movementm.s.t.u.a.e. muscles throughoutk. r.k. r. l. o.to maintain proper alignment. Avoid arching your lower back.m Complete repetitions and repeat on opposite side.d.k. q. s.k. q. b.k. r. a.s.
e. n.Power Flyh. t.k.q. r.Radial arms in Position 2Seat removed Foot plate up Stand facing away from the machine with the left handlein your left hand. E xtend your left arm to the side and raise it to the level ofyour left shoulder. S weepg. the weight overheadand towardthe rightl. o.side off. p.e.your body, while rotating from the waist.a. b. e. Return slowly to starting position. Complete repetitions and repeat on opposite side.m.s.t.u.a.e.k. r.k. r. l. o.Upper Bodym17
Upper Bodye. n.h. t.k.g.f. p.e.m.s.t.u.a.e.d.k. q. s.e abs.q. r.l. o.k. r.k. q. b.b.a. b. e.a. 1. e. u.mb new.k. r. l. o.k. r. a.s.c. t new.RevolvedShoulder Pressk. q. b new.l. o new.18m absRadial arms in Position 4 Sit facing away from the machine with the left handle inyour left hand. W hile tightening your abdominal muscles, use your lefthand to press the weight upward and to the right, rotatingfrom your waist and shoulders. Return slowly to starting position. Complete repetitions and repeat on opposite side.s abs.
e. n.h. t.k.g.f. p.e.q. r.l. o.b.a. b. e.a. 1. e. u.Shoulder Pressm.s.t.u.a.e.k. r.Radial arms in Position 5k. r. l. o.mb new. Sit facing away from the machine with a handle in each hand. Start with your arms bent and elbows at your rib cage. Press the weight up above shoulder height in front ofyour body.d.k. q. s.k. q. b.k. r. a. Returnslowly to startingposition.s.c. t new. Complete repetitions.e abs.k. q. b new.l. o new.m absUpper Bodys abs.19
Upper Bodyb.a. 1. e. u.b new.c. t.k. q. e. n.new1.SeatedInner ShoulderRadial arms in Position 4 Sit facing away from the machine with the left handle inyour left hand. B end your left elbow to bring your upper arm close to yourrib cage and your forearm parallel to the floor.c. t new. H old this position as you rotate from your shoulder joint,new2.the weight across the front of your body.bringing Return slowly to starting position. Complete repetitions and repeat on opposite side.s abs.k. q. e. new.20
b.a. 1. e. u.b new.c. t new.c. t.k. q. e. n.new1.new2.StandingInner ShoulderRadial arms in Position 2Seat removed Foot plate up Stand with your left side toward the machine, and the lefthandle in your left hand.s abs. B end your left elbow to bring your upper arm close to yourribk.cageand your forearm parallel to the floor.q. e. new. H old this position as you rotate from your shoulder joint,bringing the weight across the front of your body. Return slowly to starting position. Complete repetitions and repeat on opposite side. As a progression, you may stand on one leg while workingthe opposite arm.Upper Body21
Upper Bodyq. r.l. o.b.a. b. e.k. r. l. o.ma. 1. e. u.c. t.k. q. e. n.StandingOuter Shouldernew1.b new.Radial arms in Position 2Seat removed Foot plate up S tand facing the machine with the left handle in yourleft hand.k. r. a. B end your left elbow to bring your upper arm close to yourrib cage and your forearm parallel to the floor.s.new2.c. t new. H old this position as you rotate from your shoulder joint,drawing the weight away from the front of your body. Return slowly to starting position. Complete repetitions and repeat on opposite side.l. o new.m abss abs.k. q. e. new.22
b.a. b. e.a. 1. e. u.c. t.k. q. e. n.StandingArm Curlsmb new.new1.Radial arms in position 5Seat removed Foot plate down Stand facing the machine with a handle in each hand,and standing on the foot plate. W ith your hands in a comfortable position, wider thanshoulder width, use an underhand grip to hold thenew2.handleswith your arms extended downward.c. t comfortably,new.s. Without moving your elbows from their position at theside of your rib cage, bend your arms to raise the handlesto the height of your upper arms. Return slowly to starting position. Complete repetitions.m abss abs.k. q. e. new.Upper Body23
Upper Bodyb.a. b. e.ma. 1. e. u.b new.c. t.k. q. e. n.SeatedArm Curlnew1.Radial arms in Position 5 Sit facing away from the machine with a handle in eachhand and your elbows next to your body, near your lowerrib cage. S tarting with arms extended down, slowly bend yourelbows without moving them forward or backward,bringingyour chest.new2.c. t yournew. hands towards. Return slowly to starting position. Complete repetitions.m abss abs.k. q. e. new.24
q. r.l. o.b.a. b. e.a. 1. e. u.mb new.new1.c. t new.new2.k. r. l. o.k. r. a.l. o new.c. t.s.m absk. q. e. n.Butterfly Sweeps abs.k. q. e. new.Radial arms in Position 2Seat removed Foot plate up Stand facing the machine with the right handle in yourright hand. With your right arm bent, raise your right hand and bringyour upper arm parallel to the floor and in front of yourshoulder, at the midline of your chest. In one movement, move your elbow backward, away fromyour chest, while rotating from the waist in the directionof the movement. Return slowly to starting position. Engage your abdominal muscles throughout the movementto maintain proper alignment. Avoid arching your lower back. Complete repetitions and repeat on opposite side.Upper Body25
Upper Bodye. n.h. t.k.g.f. p.e.m.s.t.u.a.q. r.l. o.BackhandExtensione.26k. r.a. b. e.k. r. l. o.mRadial arms in Position 1Seat removed Foot plate up Stand facing the machine with the left handle in yourright hand. S traighten your right arm and sweep the cable across yourbody to extend the arm behind the right side of your body.d.k. q. s.k. q. b. Return slowly to starting position.k. r. a.s. Complete repetitions and repeat on opposite side.e abs.k. q. b new.l. o new.m abs
b.c. t.a. b. e.a. 1. e. u.mb new.new1.c. t new.new2.s.m abss abs.k. q. e. n.TricepPressdownsk. q. e. new.Bar attached to top pulleySeat removed Foot plate down Stand facing the machine with your hands at shoulderwidth on the bar, and standing on the foot plate. Use an overhand grip to bring the bar down to the heightof your lower rib cage. P lacing your elbows at the side of your rib cage, loweryour hands toward your thighs, pressing the bar down. Return slowly to starting position. Complete repetitions.Upper Body27
Upper Bodyb.a. b. e.a. 1. e. u.c. t.k. q. e. n.SeatedArm Flexionmb new.new1.Bar attached to top pulley Sit facing away from the machine with your hands closetogether on the bar, and your arms extended directlyoverhead. Lean forward slightly. Bending your arms, slowly pull the weight down behindyour head. Returnc.slowlynew2.position.t new. to startings. Complete repetitions.m abss abs.k. q. e. new.28
b.a. b. e.a. 1. e. u.mb new.s.c. t new.c. t.k. q. e. n.new1.Bent Rownew2.Radial arms in Position 5 (or bar attached to low pulley)Seat removed Foot plate up Stand facing the machine with a handle in each hand.m abs W ith your elbows bent at approximately the level of yourlower rib cage, bend forward slightly from your waist,while stighteningyourabdominal muscles and keeping yourabs.k. q. e. new.knees slightly bent. U sing the muscles of your middle back, draw the handlesin toward your abdomen, keeping the elbows bent. Return slowly to starting position. Complete repetitions.Upper Body29
Upper Bodyb.a. b. e.a. 1. e. u.mb new.s.c. t new.c. t.k. q. e. n.new1.SeatedFloor Rownew2.Two handles attached to low pulleySeat removed Foot plate up S it on the floor, facing the machine, with a handle in eachhand and your feet pressed against the foot plate.m abs Your elbows should remain low and near your rib cage inthe startingposition.s abs.k. q. e. new. Pull the handles in toward your rib cage, moving yourelbows directly behind your body in a rowing motion. Return slowly to starting position. U se the muscles of your middle back and shoulders tocreate the movement by bringing the shoulder bladescloser together at the end of the movement. Complete repetitions.30
e. n.h. t.Pulldownk.q. r.b.Bar attached to high pulley Sit facing the machine with your hands on the bar grips. Pull the bar down toward your body in front of the chest. Return slowly to starting position. Complete repetitions.g.m.s.t.u.a.f. p.e.e.l. o.k. r.k. r. l. o.a. b. e.UppermBodya. 1. e. u.31b new.
Upper Bodyq. r.l. o.b.a. b. e.c. t.OverhandSweepa. 1. e. u.k. q. e. n.Radial arms in Position 1Seat removed Foot plate up Stand facing away from the machine with the left handlein both hands (or left hand).k. r. l. o. S tanding as though you are about to swing a racquet,sweep both hands downward from above your shoulder,new1. through the waistnew. while rotatingtoward mthe opposite bhip,and rib cage. Return slowly to starting position. Complete repetitions and repeat on opposite side(if using one hand, switch to the right hand).k. r. a.s.c. t new.new2.32
q. r.l. o.b.a. b. e.c. t.UnderhandSweepa. 1. e. u.k. q. e. n.Radial arms in Position 5Seat removed Foot plate up Stand facing away from the machine with the left handlein both hands (or left hand).k. r. l. o. S tanding as though you are about to swing a racquet,sweep both hands up toward the right shoulder whilenew1.new.rotatingmthrough thebwaistand rib cage. Return slowly to starting position. Complete repetitions and repeat on opposite side(if using one hand, switch to the right hand).k. r. a.s.c. t new.new2.Upper Body33
Mid Bodyb.a. 1. e. u.c. t.k. q. e. n.CrosscourtSmashRadial arms in Position 1Seat removed Foot plate up Stand facing away from the machine with the left handlein your left hand. Squat down as though moving to sit into a chair.b new. A s younew1.lift into the standing position, press your lefthand forward, away from your chest, rotating from thewaist and reaching the arm toward the opposite side ofyour body. Return slowly to starting position. Complete repetitions and repeat on opposite side.c. t new.new2.34
b.a. 1. e. u.c. t.k. q. e. n.Lunge to PushRadial arms in Position 2Seat removed Foot plate up S tand facing away from the machine with the left handlein your left hand, and your feet hip-distance apart.b new. T o find your foot position for the lunge, take one large stepforward with your right foot. This is your starting position.new1. S quat down on your right leg, keeping your right knee overthe center of your right foot and bend your left knee towardthe floor, raising the heel of your left foot to the ceiling. Maintaining the distance of your legs, return slowly tostarting position while pressing your left hand forward inthe chest press movement. Complete repetitions and repeat on opposite side.c. t new.new2.Mid Body35
Mid Bodyb.a. 1. e. u.c. t.k. q. e. n.b new.new1.c. t new.new2.s abs.k. q. e. new.Power SwingRadial arms in Position 3Seat removed Foot plate up Stand facing away from the machine with the left handlein both hands. Squat down as though you are moving to sit in a chair. A s you lift into the standing position, sweep both handsforward and across your body, while turning from thewaist as though you were swinging a bat. Return slowly to starting position. Complete repetitions and repeat on opposite side.36
b.a. 1. e. u.c. t.k. q. e. n.Catch to ThrowRadial arms in Position 3Seat removed Foot plate up S tand facing away from the machine with the left handlein your left hand, and your feet hip-distance apart.b new. T o find your foot position for the side lunge, take onelarge step to the left with your right foot, while keepingnew1.your leftfoot on the ground. This is your starting position. P ress forward with your left hand and turn from the waisttoward the right side of your body as you bend your rightknee over your right foot, keeping your left leg straight. Return slowly to starting position. Complete repetitions and repeat on opposite side.c. t new.new2.Mid Body37
Mid Bodyb.a. 1. e. u.c. t.k. q. e. n.Set BlockRadial arms in Position 1Seat removed Foot plate up Stand facing away from the machine with a handle ineach hand. Squat down as though you are moving to sit in a chair.b new. A s younew1.lift into the standing position, press both handsup and forward, away from your body, as though you wereblocking a volleyball. Return slowly to starting position. Complete repetitions. If your product does not allow enough clearance to performthis exercise, try it one arm at a time.c. t new.new2.38
b.a. 1. e. u.c. t.k. q. e. n.Power PassRadial arms in Position 1Seat removed Foot plate up Stand facing away from the machine with a handle ineach hand. Squat down as though you are moving to sit in a chair.b new. A s younew1.lift into the standing position, press both handsforward, away from your chest, as though you are passinga basketball. Return slowly to starting position. Complete repetitions.c. t new.new2.Mid Body39
Mid Bodyb.a. 1. e. u.c. t.k. q. e. n.Agility PassRadial arms in Position 3Seat removed Foot plate up S tand to the left side of the machine, facing away from it,with the left handle in your left hand, and your feethip-distance apart.b new. To find your foot position for the side lunge, take onenew1.large step to the right with your right foot while keepingyour left foot on the ground. This is your starting position. P ress forward with your left hand as you bend your rightknee over your right foot, keeping your left leg straight. Return slowly to starting position. Complete repetitions and repeat on opposite side.c. t new.new2.40
e. n.h. t.k.g.f. p.e.m.s.t.u.a.e.d.k. q. s.q. r.l. o.k. r.b.a. b. e.a. 1. e. u.mb new.k. r. l. o.Downhill Sweepk. q. b.k. r. a.s.c. t new.Radial arms in Position 1Seat removed Foot plate up Stand facing the machine with a handle in each hand, andyour feet hip-distance apart (Advanced option: with theright handle in your right hand, and standing on yourright leg).e abs.k. q. b new.l. o new.m abs Squat down as though you are moving to sit in a chair.s abs. Return slowly to standing position, pressing both armsdownward and behind you as you do. C omplete repetitions (Advanced option: repeat onopposite side).Mid Body41
h. t.k.f. p.e.e.k. q. s.e abs.MidBodyb.42c. t.a. b. e.a. 1. e. u.k. q. e. n.mb new.new1.c. t new.new2.q. r.l. o.k. r.k. q. b.k. q. b new.k. r. l. o.k. r. a.s.Mogul Soarl. o new.m abss abs.Radial arms in Position 5Seat removed Foot plate up Stand facing the machine with a handle in each hand, andyour feet hip-distance apart (Advanced option: with theright handle in your right hand, and standing on yourright leg). Squat down as though you are moving to sit in a chair. As you return to standing position, curl both arms up,performing a bicep curl. Return slowly to starting position. Complete repetitions (Advanced option: repeat onopposite side).k. q. e. new.
k.q. r.e.l. o.k. r.k. q. b.b.a. b. e.a. 1. e. u.mb new.k. r. l. o.k. r. a.Quick Turns.c. t new.c. t.k. q. e. n.new1.new2.Leg cuff attached to low pulleySeat removed Foot plate down Stand facing away from the machine with leg cuff attachedto your left leg.k. q. b new. W ith your right knee slightly bent, bend your left knee andraise l.it,o new.bringing yourmleftabs thigh parallels abs. to thek.floor.q. e. new. W hile keeping your left leg in the raised position, rotateyour waist, shoulders and torso towards the left side ofthe body. Return slowly to starting position. Complete repetitions and repeat on opposite side.Lower Body43
Lower Bodyk.q. r.e.l. o.k. r.k. r. l. o.b.a. b. e.a. 1. e. u.c. t.k. q. e. n.Power Cyclemb new.new1.Leg cuff attached to low pulleySeat removed Foot plate down Stand facing the machine with leg cuff attached to yourright leg.k. q. b. W ith your left knee slightly bent, bend your right knee andraise it, bringing your right thigh parallel to the floor.k. r. a.s.c. t new.new2. C ontinue through the starting position as though you areon a bike, keeping your right knee bent and raising yourright heel upward behind your right thigh. Complete repetitions and repeat on opposite side.k. q. b new.l. o new.m abss abs.k. q. e. new.44
h. t.k.f. p.e.e.q. r.l. o.k. r.b.a. b. e.Knee Liftk. r. l. o.ma. 1. e. u.b new.c. t.k. q. e. n.new1.Leg cuff attached to low pulleySeat removed Foot plate down Stand facing away from the machine with leg cuff attachedto your left leg.k. q. s. W ith your right knee slightly bent, bend your left knee andraise it, bringing your left thigh parallel to the floor.k. q. b.k. r. a.s.c. t new. Return slowly to starting position.new2. Complete repetitions and repeat on opposite side.e abs.k. q. b new.l. o new.m abss abs.Lower Bodyk. q. e. new.45
Lower Bodyk.q. r.e.l. o.b.KneelingLeg Curla. b. e.a. 1. e. u.c. t.k. q. e. n.Leg cuff attached to low pulleySeat removed Foot plate down A ttach the leg cuff to your left ankle and then come intoposition on all fours on the floor, facing away fromthe machine.k. r. Keeping one knee on the floor, raise your left leg so thatk. r. l. o.b new.the thighis parallel to mthe ground andthe leg is new1.extended straight. S lowly bend, then straighten, the left leg, keeping thethigh extended, parallel to the ground. Complete repetitions and repeat on opposite side.k. q. b.k. r. a.s.c. t new.new2.46
k.q. r.e.l. o.b.Knee Curla. b. e.a. 1. e. u.c. t.k. q. e. n.Leg cuff attached to low pulleySeat removed Foot plate down Stand facing away from the machine with the leg cuffattached to your left leg.k. r. W ith your right knee slightly bent, raise your left heel upbehindk. yourr. l. o. left thigh.mnew1.b new. Return slowly to starting position. Complete repetitions and repeat on opposite side.k. q. b.k. r. a.s.c. t new.new2.Lower Body47
Lower Bodye. n.h. t.g.f. p.k.q. r.Outer Thighe.l. o.48b.a. b. e.a. 1. e. u.Leg cuff attached to low pulleySeat removed Foot plate down S tand with your left side toward the machine, and a legcuff on your right leg.m.s.t.u.a. S tanding on your left leg, with the knee slightly bent,extend your right leg sideways, away from your left leg,e.k. r.k. r. l. o.mwhile keeping your right knee straight.b new. Keep your left knee aligned over your left foot and avoidbringing the right leg forward or backward. Return slowly to starting position. Complete repetitions and repeat on opposite side.d.k. q. s.k. q. b.k. r. a.s.c. t new.
e. n.h. t.k.q. r.Inner Thighg.f. p.e.l. o.a. b. e.Leg cuff attached to low pulleySeat removed Foot plate down Stand with your left side toward the machine, and a legcuff on your left leg. Attach the leg cuff to your left leg. S tandingon your righte. leg with the k.kneeslightly k.bent,m.s.t.u.a.r.r. l. o.extend your left leg sidew
functional strength workout. Cool-down stretches to be performed after your workout to reduce muscle soreness and speed recovery time. 42 unique exercises organized by key muscle groups. Training tips, including getting started and progressing your workout. 3 TRAINING CARDS 1 time-based total body training card with instruction
