10
11
Exercises
LUNGES
Stand with both feet on the platform. Grip its
handles with your hands. Place one foot on the
center of the platform and shift your weight onto
one foot. Extend the other foot backward until it
rests on the floor. Keeping the toes of both feet
pointed toward the platform, lean forward and hold.
Repeat this exercise with your other foot.
BASIC
Stand with both feet on the platform. Grip its
handles with your hands. Balance yourself as the
platform moves.
BICEP CURLS
Stand with both feet on the platform. Grip the
handle of one armband in each hand, with your
palms facing up. Start with arms at your sides.
Bend the elbows and slowly curl hands up toward
your shoulders. Lower and repeat.
REAR LEG RAISES
Stand with both feet on the platform. Grip its
handles with your hands. Hook the handle of one
armband around the center of one foot. Shift your
weight onto the foot still on the platform and raise
the other foot backward until you feel the muscles
in your glutes, hamstrings, and calves all tighten.
Lower your foot and repeat. Repeat this exercise
with your other foot.
Additional Exercises
The following exercises are suitable for use in conjunction with
dumbbells of your preferred weight.
SQUATS
Suggested Exercises with Dumbbells
• Stand on the platform, grasping the handles
with both hands. Do not pull on the handles.
• Slowly bending your knees, lower yourself into
a sitting position. Do not allow your knees to
extend forward past your toes.
• Hold for 5 seconds. Repeat.
BICEP CURLS
• Stand on the platform holding one dumbbell in
each hand, with arms straight down the sides of
your body, palms facing each other.
• Bending at the elbow, raise both dumbbells until
they reach the height of your shoulders. Slowly
lower your arms back down to your sides.
• Do NOT to jerk your upper body to help you lift the
weights.
FRONT RAISE
• Stand on the platform holding one 5 lb. dumbbell in
each hand, with arms straight down the sides of your
body, palms facing behind you.
• Raise the dumbbells forward and upward until your
arms form a right angle with the rest of your body.
• Keep your arms extended and hold for 30 seconds.
Repeat.
