Bicep curls
Strengthens the biceps muscles while delivering a great cardiovascular workout. While stepping, extend
your arms down by your sides with your palms facing out. Every time you press your right or left foot
down against the pedal, bend your elbows and raise both hands towards your chest. Next, as you press
with your opposite foot slowly lower your arms back to their start.
Tricep kick backs
Strengthens and defines the back of the arms while toning your buttocks, hips and thighs. While
stepping, place both arms with your elbows bent, next to your sides. Every time you press your right or
left foot down against the pedal, bend only at the elbow and extend the lower part of your arms
backwards until your arms are almost extended, without locking out your elbows. Then, as you press
with the opposite foot, return your arms back to their starting position and repeat.
Front deltoid raises
Shapes and sculpts shoulders while getting a great cardiovascular workout. While stepping, place both
arms at your side with the elbows bent. Every time you press your foot down against the pedal, lift one
arm up in front of your body until your hand reaches shoulder height. Then as you press your opposite
foot against the pedal, lower your extended arm back to its starting position while you raise the opposite
arm in front of your body. Continue to alternate your arms every time you step.
Side deltoid raises
Lift up your cardiovascular workout while you train your legs and shoulders at the same time. While
stepping, place both arms at your side with your elbows slightly bent. Each time you press your right or
left foot down against the pedal, slowly raise both arms so they are level with your shoulders. Then, as
you press your opposite foot against the pedal, slowly lower your arms back to their starting position
and repeat.
Upright rowing
Lift up your metabolism while strengthening your shoulders and traps. While stepping, extend both
hands down directly in front of your body with arms slightly bent. Next, every time you press your right
or left foot down against the pedal, slowly lift both elbows out to a horizontal position level with your
shoulders with your hands underneath your chin. As you press your opposite foot against the pedal,
slowly lower your arms back to the starting position and repeat.
Cool down
After exercise or strenuous physical activity, it is important to decrease your body temperature gradually
till your normal body temperature is reached. It is just as important to include stretching moves during
the cool down process to reduce soreness in your muscles the following day. Always drink plenty of
water and try some deep breathing and relaxation techniques to end your work out in a positive frame of
mind and a sense of fulfilment.
MAINTENANCE AND CLEANING
Check the product regularly for damages or abrasion.
Do not use any abrasives cleansers for the cleaning. Use a soft damp cloth to eliminate dirt and dust.
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