Step by Step Instructions to Maintaining a Healthy Life-Style
Owner’s Manual
14
4) TWIST & SHOUT:
(Twists):
Sit upright in the SP then twist, or rotate, your
torso leading with your right hand (STEP 1), pause
momentarily. Return to the SP position (STEP 2),
pause momentarily then proceed to twist to the
opposite side leading with your left hand (STEP 3),
pause momentarily. Return to the SP (STEP 4), and
then repeat the entire cycle.
This drill works ALL of the midsection
muscles; abdominals, obliques, lower back, ALL
OF THEM!
WORKOUT ROUTINE
( c o n t i n u e d )
5) TOSSES:
Start with your chest near your legs (STEP 1) [this
is the starting position]. Begin to sit upright while
twisting your torso so your right shoulder is lifting
faster than your left and proceed past the upright
SP until your torso is leaning rearward (STEP 2),
pause momentarily then proceed to sit upright this
time leading with your left shoulder; proceed until
you are leaning rearward again (STEP 4). Pause
momentarily then return to the starting position
(STEP 5). Repeat the entire cycle.
Although this drill works ALL of the midsection
muscles, more emphasis is placed on the lower
back, obliques, and abdominals.
P1
P2
SP
P1
P2
SP
P1
P2
SP
SP1
6) HOP SCOTCH:
Sit upright in the SP then start to lean forward bringing your right hand toward the top of your right knee (STEP 1),
pause momentarily. Now lift yourself and lean rearward crossing the SP diagonally leading with your left shoulder as
you lean rearward (STEP 2), pause momentarily. Now bring your left hand down to your left knee (STEP 3) pause
momentarily. From this position, lean rearward crossing the SP diagonally leading with your right shoulder as you lean
rearward (STEP 4), pause momentarily. Now bring your right hand back down to your right knee (STEP 5), pause, and
repeat the cycle.
Although this drill works ALL of the midsection muscles, more emphasis is placed on the lower back, obliques,
and abdominals.
