Thane Fitness Power Gym, Instruction Manual

Page: 7 / 20

1 1 1 0
INTERMEDIATE WORKOUT
POWER GYM ADJUSTMENT
• Back cushion upright position.
• Two resistance bands.
• Adjustable dial hydraulic exercise levels (3-6).
STRETCHING
• While seated on Power Gym stretch all body parts to be worked out to
full extended position.
WARM-UP
• 5 minutes easy stepping levels (3-6).
BEGIN WORK-OUT
• Punching motion boxing style with or without cables in hand. 10 reps left
and right, simultaneously.
• Bent arm flies with or without cables in hand. 10 reps left and right (Photo 13).
• Walking motion with cables in hand. 10 seconds.
• Increase stepping pace to desired heart rate (see chart on page 5).
• Begin arms warm up.
• Extend arms outward, small circles clockwise and counterclockwise -
10 reps each direction.
• Cross arms front and back - 10 reps each direction.
• Stretch arms over head - 10 reps each arm, alternating.
• Repeat sequence 3 times with 1 minute rest between each sequence.
SPRINT
• 20-30 second sprint and 30 seconds regular pace.
(3 sets - return to regular stepping.)
UPPER BODY EXERCISES
(To be performed while continuing to step.)
CHEST
• Chest flies in the upright position (Photo 13).
• 3 sets of 15 reps.
• 1 minute active rest between sets (active rest, regular pace stepping.)
(Active rest constitutes continuing stepping while resting the fatigued body part.)
SHOULDERS
• Shoulder press 3 sets of 15 reps (Photo 14).
• 1 minute active rest between sets.
SPRINT
• 20-30 second sprints and 30 seconds regular pace.
(3 sets - return to regular stepping.)
BICEPS
• Seated arm curl 3 sets of 15 reps (Photo 3).
• 1 minute active rest between sets.
TRICEPS
• Seated triceps extension 3 sets of 15 reps (Photo 5).
• 1 minute active rest between sets.
SPRINT
• 20-30 second sprints and 30 seconds regular pace.
(3 sets - return to regular stepping.)
QUADS - HAMS - GLUTES
• Leg press 3 sets of 15 reps (Photo 22).
• 1 minute active rest between sets.
• Crank up resistance for this movement.
SPRINT
• 20-30 second sprints and 30 seconds regular pace.
(3 sets - return to regular stepping.)
COOL DOWN
• 5 minutes cool down. Easy stepping, low intensity.
ABDOMINAL
• Abdominal crunch 3 sets of 20 reps (Photo 26).
• 30 seconds between sets.