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PROGRAMS DETAILS
6
PROGRAM 1 – TOTAL BODY
Motion
Active Time
Frequently
Rest Time
Calves
45 seconds
35 Hz
20 seconds
Single Leg Squat (L)
30 seconds
40Hz
20 seconds
Single Leg Squat (R)
30 seconds
40Hz
20 seconds
Lateral Side Raise
45 seconds
45Hz
20 seconds
Biceps Curl
45 seconds
45Hz
20 seconds
Crunch Sit
30 seconds
35Hz
20 seconds
Massage Calf
45 seconds
40Hz
20 seconds
PROGRAM 2 – UPPER BODY
Motion
Active Time
Frequently
Rest Time
Front Raise
60 seconds
45 Hz
20 seconds
Biceps Curl
30 seconds
45 Hz
20 seconds
Lateral Side Raise
45 seconds
35 Hz
20 seconds
Press Up
30 seconds
35 Hz
20 seconds
Triceps Dip
30 seconds
35 Hz
20 seconds
Bent Knee press up
60 seconds
45 Hz
20 seconds
Stretch Schoulder
30 seconds
50 Hz
20 seconds
PROGRAM 3 – LOWER BODY
Motion
Active Time
Frequently
Rest Time
Leg Calf Raise
60 seconds
35 Hz
20 seconds
Step-up Step-down (L)
30 seconds
40 Hz
20 seconds
Step-up Step-down (R)
30 seconds
40 Hz
20 seconds
Single leg Squat (L)
30 seconds
40 Hz
20 seconds
Single leg Squat (R)
30 seconds
40 Hz
20 seconds
Press Up
60 seconds
45 Hz
20 seconds
Strech Groin
45 seconds
40 Hz
20 seconds
PROGRAM 4 – ABDOMINALS
Motion
Active Time
Frequently
Rest Time
Leg Calf Raise
45 seconds
35 Hz
20 seconds
Crunch Sit
30 seconds
40Hz
20 seconds
Crunch with Twist (R)
30 seconds
40Hz
20 seconds
Crunch with Twist (L)
45 seconds
45Hz
20 seconds
Leg Lift
45 seconds
45Hz
20 seconds
Scissors Kiks
30 seconds
35Hz
20 seconds
Massage Calf
45 seconds
40Hz
20 seconds
Summary of Contents for Wellness PFICVU26907.0
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