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)

Lower Pectoral Press

Lower Pectoral Press:

Pectoralis major, Pectoralis minor

Hold the exerciser in front of you. Relax your arms down to your sides, holding the exerciser comfortably between your palms, push inwards, keeping your upper body straight and still.

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

Anterior Shoulder Press

Anterior Shoulder Press

Pectorals, Triceps, Anterior and Posterior Deltoid

Put one leg slightly in front of the other and place the exerciser on the upper part of your thigh. Hold the other handle with both hands, with your arms out straight, and begin pushing downwards. (Do not bring your leg up).

Repeat on the other side.

Tricep Press

Tricep Press:


Hold the exerciser with a straight arm horizontally, and with the other hand grip the other handle and bend your elbow outwards. Keep your shoulders and outstretched arm still and push forward until your arm becomes straight.

You may wish to support your extended arm

Pectoral Compression

Pectoral Compression:

Pectorals, Latissimuss Dorsi, Anterior Deltoid

Sitting down, place one handle of the exerciser between your legs, with both hands gripping the handle. Keeping your elbows horizontal and shoulders straight, push downwards to compress the exerciser.

Hamstring Contractions

Hamstring Contractions:


Stand with your back against a wall, place one foot slightly in front of the other. Place the exerciser on the floor, slide your extended leg back towards the wall, bending your knee at the same time. Compress the exerciser.

Abdominal Curls

Abdominal Curls: 2 x 15 repetitions

Upper Abdominals

Sitting down, with your legs out in front of you (knees slightly bent). Place the exerciser comfortably at arms length between your legs. Hold the other handle into your chest with both hands, and curl spine forward compressing the exerciser.

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

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).

Oblique Press

Oblique Press: 2 x 15 repititions

Internal & External Obliques

Kneel on the floor, with the exerciser vertically inline to the side of either leg. Keeping your upper body straight, lean sideways compressing the exerciser. Repeat on the other side.

It is advised you place a pillow/cushion under your knees to kneel on.

Alternative Position:

If you have any history of knee problems this exercise can be performed seated. Keep your upper body straight and lean down sideways compressing the exerciser.



Gluteals, Hamstrings, Tibialis Anterior

Place exerciser handle in front of you, between your feet, hold the other handle with both hands and squat down, compressing the exerciser.

(Please note that the Compact Fitness System is acting as a support and does not need to be compressed).

Side Squat

Side Squat: 2 x 15 Repetitions

Quadriceps, Hip Flexors, Gluteals, Hamstrings, Tibialis Anterior

Keeping your back straight place the exerciser alongside your foot vertically. Hold the other handle with one hand, bend your knees and squat downwards.

Repeat on the other side.

(Please note that the Compact Fitness System is acting as a support and does not need to be compressed).

Adductor Press

Adductor Press:


Sitting down (with back supported if necessary). Place the exerciser horizontally between your legs with the handles just above your knees. Push inwards with your legs keeping your feet still.

(Note: 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.

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