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Exercise #2 - Muscular Strength
Exercise Objective
This exercise uses applied resistance to encourage muscle strength by increasing the effort
required to perform the upper and lower body workout routines. It will increase the strength of
the muscle for the next phase of the program.
Critical Safety Points
The swing mechanisms must be locked as you get on the Twist Handler.
Keep your body in a “neutral-spine position,” with the curves of your body remaining in their
natural position. Your body should feel comfortable, with no stress or strain.
Do not overextend to the extreme left or right during the workout. Only go as far as
comfortable while being able to maintain balance on the machine.
Suggested Time at Exercise #2 Level
Repeat daily, for two to three weeks.
Come back to it later in the program, when you want to further increase muscle strength.
Number of Repetitions (after warm-up)
Ten each side. Total metered count of twenty for upper and twenty for lower.
Keys to Workout
Do a simple warm-up of the lower and upper body movements before applying resistance.
Three repetitions each side for a total of six upper and six lower.
Set the resistance to be “comfortably challenging.
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The resistance should be strong enough
so that as you reach the last few repetitions, you feel challenged to complete them.
Use your hips for the lower body workout and your torso for the upper body.
Resistance Control Setting
Begin by turning the resistance control knob clockwise. Adjust for your own strength level,
using as your guide the “Keys to Workout” listed above.
Handlebar Settings
Set parallel to the Twist Handler.
Once you are in position and ready to begin the upper body exercise, pull down on the
handlebar release. Give it a slight turn to keep the release open.
Knee Bar Settings
Once you are ready to begin the lower body exercise, reach under the knee bar and pull
Body should be in
the neutral-spine
position.
