This programme is for Advanced and those with a very good, general fitness
3x10 repititions of each exercise unless otherwise stated

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:

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

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.

Tricep Press:

Triceps

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

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).

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).

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).

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).

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.

Adductor Press:

Adductors

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)

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).

V Sits (Abdominals): 2 x 20 repetitions

Upper Abdominals

Lying on your back, bring your knees up, place one exerciser handle across the lower part of your thighs, just above the knees. Lift your shoulders off the floor and bring your knees towards you at the same time, to compress the exerciser.

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.

Squat:

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).