Exercises 7
Exercises 8
Exercise #5 -‐ Squat
Exercise #6 – Plank Balance
•
Place your hands firmly on the
sides of the balance board with
your fingers in the grip holes
provided. Keep your arms close to
your body and kneel on your
knees. See ion.
•
Aim to hold this posi+on for 5
minutes in 3 sets to strength arms,
chest and back.
Exercise #7 – Push-‐ups
•
Place you hands firmly on the sides
of the balance board with your
fingers in the grip holes provided.
Keep arms close to your body and
kneel on your knees. See
ion.
•
Slowly bend your elbows to do a
pushup.
•
Aim for 20 pushups in 3 sets to
strengthen arms, chest and back.
•
Balance both feet on the balance
board with equal weight on both
feet keeping your knees slightly
bent.
•
Bend legs in a squat posi+on with
your head and shoulders directly
over the board. See ion.
•
Hold squat posi+on for 10 seconds
then straighten legs and return to a
standing posi+on.
•
Aim to repeat 20 +mes in 3 sets to
strengthen lower body.
Exercise #8 – Pro-‐Dip
•
Grip the outer edges with your hands and liT
your bufocks off the floor. See ion.
•
Slowly raise and lower your bufocks off the
floor making sure you back doesn’t touch the
balance board. Keep your shoulders down.
•
Aim for 20 pro-‐dips in 3 sets to strengthen
your triceps, shoulders and back.
Exercise #9 – Abdomen Crunch
•
Sit on the board with your hands on
the floor. See ion.
•
Tighten your abdomen muscles, liT
your legs to shoulder height, hold
for 10 seconds then lower to waist
height.
•
Aim for 20 liTs in 3 sets to
strengthen your abdomen muscles.
Exercise #10 – Abdomen Raise
•
Place your heals on the balance
board, liT your bufocks off the
floor and place your arms flat on
the floor. See ion.
•
Tighten your abdomen muscles,
raise and lower your bufocks off
the floor.
•
Aim for 20 liTs in 3 sets to
strengthen your core, hamstrings
and triceps.
1 866 558 8096
AFTER SALES SUPPORT
MODEL: 44916
1 866 558 8096
AFTER SALES SUPPORT
MODEL: 44916
