7
#6 Decline Abdominal
Crunch:
Unhook arm pulley
cable.
Attach wing accessory.
Start in the Squat position
(#5) on the glideboard.
Place arm across your
chest. Lift your head and
shoulders off the glide-
board crunching the
abdominal area. Your
back should remain on
the glideboard. Lay back
in the original position
and repeat.
#7 Stretcher:
Unhook arm pulley
cable.
Grasp pulley handles.
Slide the glideboard up
and sit at the bottom
facing the height
adjustment column.
Put your legs on the
glideboard. Keep your
arms, legs and back
straight. Slowly bend
at the waist and stretch
forward. Hold the stretch
for at least 5 seconds.
Pull up to rest. Do not
bend elbows. Do not
bounce Repeat.
Muscle Groups
Exercised:
Upper and Lower
Abdominals
Muscle Groups
Exercised:
Hamstrings, Lower
Back
C
IRCUIT
T
RAINING
P
ROGRAM
C
HART
*
Please refer to page 4 under “Definition of Terms” for a complete understanding of Circuit Training.
Exercise#
Description
Time Goal
Sets
Tempo
Rest Time
9
Rowing
2 minutes**
1-3
1/1
30 seconds
10
Surfer
2 minutes**
1-3
1/1
30 seconds
8
Cardio Pull
2 minutes**
1-3
1/1
30 seconds
5
Squat
2 minutes**
1-3
1/1
30 seconds
*Circuit Training can be performed in any order.
**Total workout time should add up to a minimum of 20 minutes to reach optimum conditioning.
See exercises on page 8.
S
TARTER
/B
EGINNER
P
ROGRAM
