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12
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down on the release. Give it a slight turn to keep the release open.
#3 - Endurance Program
Exercise Objective
This exercise increases the number of
repetitions by decreasing the resistance
level. As you build up your muscle
strength, the resistance level for the
endurance program will also increase
over time but should always be lower
than your current resistance for the
strength exercise 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 #3 Level
Repeat daily, continue forward with this as your main exercise program.
Occasionally alternate with the muscle strength exercise program.
Number of Repetitions
Twenty each side. Total metered count of forty for lower and forty for upper.
Keys to Workout
Set the resistance control knob lower than your current level for the muscle strength exercises.
The resistance should be low enough to allow you to complete the repetitions, with the last
one or two being a slight challenge to finish.
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 counterclockwise. 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
down on the release. Give it a slight turn to keep the release open.
