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The choices you make about the frequency (how
often), the duration (how long), and intensity (how
hard) at which you will workout, will directly influence
your results.
Before beginning any workouts on the Leg Magic
®
Pulse exerciser, you should first determine your
current fitness level. The following are guidelines
that you can use to determine your fitness level,
but remember these are just guidelines. You must
always listen to your body. Start out at a level that
is comfortable to you and progress sensibly.
Beginner – No previous exercise experience,
or have not exercised in a long time.
Intermediate – Have been exercising regularly
for three months or more.
Advanced – Have been exercising regularly for
six months or more.
How Often, How Long, How Hard
Beginners should start out slowly and perform only
as many exercises and repetitions as you are able to
do with good form and technique. The Leg Magic
®
Basic DVD includes a variety 13 minute workout that
is perfect for most beginners. Start by doing the Leg
Magic
®
Basic workout (or as much of the workout as
you can comfortably perform) three times a week. Your
goal is to complete one workout, three times a week,
with good form.
I
ntermediates should strive to complete one Leg
Magic
®
Basic workout every other day. Once you can
comfortably complete this workout with good form
and technique, you may repeat the exercise routine
for a second set. When extending your workout,
perform the first set of the exercise series for 60
seconds per exercise, and then the second set
for 30 seconds per exercise.
Advanced should strive for a long term goal of
completing the Leg Magic
®
Basic workout most
days of the week. To increase the challenge of your
workout, you may repeat the exercise routine for a
third set. When completing this advanced workout,
perform the first set of the exercise series for 60
seconds per exercise, the second set for 30 seconds
per exercise and the third set for 30 seconds per
exercise. Add the Leg Magic
®
Pulse Workout DVD
routine to your exercise regime only after you have
mastered the Leg Magic
®
Basic Workout and are
using it at least 3-5 times a week. Once you have
mastered that routine, then slowly start replacing
your Leg Magic
®
Basic workouts with Leg Magic
®
Pulse workouts.
Remember, always work out and progress at a
pace that is comfortable to you, and make sure
you can complete all of the repetitions of each
exercise with good form and technique.
IMPORTANT: The exerciser featured in the Leg
Magic
®
Basic video does not include the PRT
springs included with your Leg Magic
®
Pulse unit
but all exercises in the Leg Magic
®
Basic video can
be performed with the new Leg Magic
®
Pulse unit.
Warning: Do not remove the PRT springs from
the exerciser. This could result in serious injury
or death as well as damage to the exerciser.
Developing Your Leg Magic
®
Pulse Workout
Fig. 8
Fig. 7
Fig. 10
Fig. 9
REPEATER SQUATS
This exercise will help tone the muscles of the
hips and thighs. Begin by standing behind your
Leg Magic
®
Pulse exerciser, facing front. Your
feet should be about hip width apart with the
toes facing front. Place your hands lightly on the
Handlebar Assembly. See FIG. 9. Slowly bend at
your hips and knees, lowering until your thighs
are close to parallel to the floor. See FIG. 10.
Pause at the bottom of the motion. Then, extend
the hips and knees and return to the starting
position. Keep your back straight and your
head lifted and looking forward throughout
the exercise. Do not let your knees travel
forward of the toes. Repeat this squat
movement for 60 seconds, resting
between repetitions if needed.
INNER THIGH PULSE
This exercise will challenge the adductor
muscles of the inner thighs. Begin in the
“Starting Position” with the Foot Platforms in
the center of the Rails. Bend the knees very
slightly and maintain this “soft knee” position
throughout the exercise. See FIG. 7. Using
smooth and controlled movement, draw your
legs together until the Foot Platforms almost
touch the inner stops on the Rails. Pause at
the end of this motion. See FIG. 8. As the
legs open again, do not let the Foot
Platforms travel past the center point
on the Rails. Repeat this small,
inward pulsing movement for 60
seconds, resting between
repetitions when needed.