SectiOn OF MuScleS:
exerciSeS:
Breast
Simple press-up
Classic press-up
Fly (with vibration
dumbbell)
dumbbell press (with
vibration dumbbell)
Static press-up
Repetition / Time
20
20
20
20
20
Back
Forearm support
Cable rows (with
vibration dumbbell)
Cable rows with both
arms (with vibration
dumbbell)
deadlift (with
vibration dumbbell)
Bent arm lat
pulldown
Wiederholungen / Zeit
60 sec
2x 20
20
20
20
Stomach
Leg extensions
elbow to knee
Side plank
Side crunch
Repetition / Time
20
2 x 20
2 x 15
2 x 15
Bum
Leg raises
(straight leg)
Leg raises
(bent leg)
Static bridge
dynamic bridge
Static bridge
(with leg raised)
Wiederholungen / Zeit
2 x 20
2 x 20
30 sec
10
2 x 15
legs and calves
Squat
Static lunge
Forward lunge
Standing calf raises
Repetition / Time
30 sec
2 x 30 sec
2 x 15
60 sec
Shoulders and arms
Lateral raises
Front lifts
Biceps curl (with
vibration dumbbell)
dumbbell raise (with
vibration dumbbell)
Static press-up
Wiederholungen / Zeit
15
15
20
20
20
traininG-DvD
encloseD
24
25
remote control
automatic proGrams
traininG overvieW
The recommended training time with the PowerBoard 2.1 is 10 minutes 3 times a week. This full body plan
was established by a personal fitness coach and supports you in reaching your goals. You can of course
always tailor the duration and intensity to suit your personal shape or form and preferences. remember
that a sensible warm-up is necessary before each training session and should be by no means neglected.
even if you just warm up for 5 minutes, you are then ready to get started. There is a whole range of exer-
cises that you can perform using the PowerBoard 2.1. If you desire new input or variety, just take a look
online or get in touch with your PowerBoard 2.1 supplier.
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Pr
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Ver
VI
ew
[1] On/OFF
For switching the PowerBoard 2.1 on and off.
[2] MOde
You can select various settings using this button.
• Manual program (individual)
• Automatic program (preset: 1 – Warm Up, 2 – Refresh, 3 – Interval)
• Time mode (1-15 minutes)
Speed and time cannot be altered in an automatic program. these are preset.
[3] StArt/StOp
Here you can start or stop the program.
[4] Speed + / –
You can regulate the speed in manual mode using these buttons. (Level 1-20)
[5] tiMe
(ONLY IN MANUAL MODE)
You can set the running time in time mode with these buttons (1-15 minutes).
[1]
[3]
[2]
[5]
[4]
AutOMAtic prOgrAMS
Warm up
Minutes
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15
Speed
8
8
10 10 12 12 14 14 16 16 12 12 10 10
8
refresh
Minutes
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15
Speed
6
8
10 12 14 14 12 10 12 14 16 16 10 10
8
interval
Minutes
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15
Speed
6
8
14
8
14
8
14
8
14
8
14
8
14
8
6
