endurance programme 1 endurance programme 2
To improve your Endurance, complete each repetition slowly 2 x 20
(Always carry out a 5- 10 minute warm up and cool down sessions – See DVD)

Midline Chest Press

Midline Chest Press:

Pectoralis major

Hold the exerciser in front of you at chest height, lift your elbows parallel and begin pushing inwards.

Alternative Position:

This exercise can be performed seated.

Upper Mid-Back Press

Upper Mid-Back Press:

Trapezius, Rear Deltoids, Ahomboids and Triceps

Hold the exerciser behind you horizontally at arms length, just below your buttocks. Pushing inwards with hands slightly compressing the exerciser.

(This is a static exercise do not perform if you have any hypertensive disorder).

Shoulder Press

Shoulder Press:

Deltoids, Upper Trapezius and Triceps

Push one handle against a ceiling (or fixed flat object above you). Grip the other handle with elbow bent. Keep upper body straight and facing forwards and then push upwards.

Repeat on the other arm

Lunges

Lunges: 2 x 20 repetitions on each side

Quadriceps, Hip Flexors, Gluteals, Hamstrings, Gastrocnemius, Tibalis, Anterior

Keeping your upper body straight and aligned, take a step forward. Place the exerciser on the opposite side to your lead leg and sink down. Pushing your weight through your knee and the exerciser. Repeat on the other side

(Please not that during this exercise the Compact Fitness System is acting as a support and should not be compressed. Change to a smaller shaft if more comfortable).

Anterior Lower Leg Flexion

Anterior, Lower Leg Flexion:

Tibialis Anterior, Dorsi Flexors

Sit up straight with your legs in front of you (use a back support if necessary). Place the exercise handle across your toes. Hold the other handle to anchor it still, and pull your toes back towards you.

Lateral Adduction

Lateral Adduction

Deltoids, Latissimus Dorsi, Pectorals

Feet shoulder width apart. Place one handle on one side of your upper thigh. Hold the handle with an outstretched arm and pull inwards towards your body. Repeat on the other side.

Abdominal Crunch

Abdominal Crunch: 2 x 15 repetitions

Upper - Mid Abdominals

Lie on your back, feet on the floor and knees bent.Place one handle across your thighs, just above the knee and grip the other with both hands at your chest. Push forward with your upper body, rolling your shoulders off the floor. Do not move your hands.

(Note: Change to a smaller shaft if more comfortable for this exercise).

Bicep Curl

Bicep Curl:

Biceps

Using a bench or table to support your arm, hold the exerciser handle in the palm of your hand. Keep your elbow slightly bent and tight into your body. Secure the other handle with your opposite hand, into your shoulder. Begin flexing your elbow to compress the exerciser.

Repeat on the other arm.

Abdominal Twist

Abdominal Twist: 2 x 15 repetitions

Abdominals

Lying on your back, with your feet on the floor and knees bent.Place the exerciser handle comfortably across your thighs, just above the knee. Grip the other handle with both hands oever your chest. Slightly twist the handle in the direction of movement. Bring the opposite shoulder off the floor towards the opposite knee. The other shoulder stays on the floor. Do not move your hands.

(Note: Change to a smaller shaft if more comfortable for this exercise).

Reverse Curl

Reverse Curl: 2 x 20 repetitions

Hip Flexors

As with the Abdominal Twist, perform this exercise lying on your back, with your feet on the floor and your knees bent. Place the exerciser handle comfortably across your thighs, just above the knee. Grip handle with both hands, secure into your chest. Lift your knees up to 90 degrees. Pull your knees back towards you. Do not move your hands. Compress the exerciser with your legs.

(Note: Change to a smaller shaft if more comfortable for this exercise).

Posterior Lower Leg Press

Posterior Lower Leg Press:

Gastrocnemius, Planter Flexors and Extensors

Sit up straight with your legs out in front of you (use a back support if necessary). Place one exerciser handle against a wall (or flat sided solid object), position the other handle across the balls of your feet, begin pointing your toes forwards to compress the exerciser. Remember to maintain proper spinal alignment during the exercise, by sustaining the inwards curve of your lower back.

Posterior Lower Leg Press

Posterior Lower Leg Press (Legs Bent):

Soleus

Sit up straight with your legs out in front of you and legs bent slightly. Place one exerciser handle against a wall (or flat sided solid object), position the other handle across the balls of your feet, begin pointing your toes forwards to compress the exerciser. Remember to maintain proper spinal alignment during the exercise, by sustaining the inwards curve of your lower back.



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