Instruction manual

WORKOUT GUIDE
Using the resistance bands
9
For the back,
shoulders, chest,
legs and
buttocks
1.Start stepping
2.While stepping,
raise the arms
sideways up to
shoulder height.
3.Lower the arms
again.
4.Repeat steps 2
and 3 while
continuing to step.
5.A variation of
the above
exercise can be
performed with the
palms of the
hands facing
upwards.
For arms, legs,
buttocks and
particularly your
upper arms
1.The palm of
your hands are
facing upwards.
2.Press your
elbows firmly
against your body.
3.Lower the left
pedal and pull up
on the rope with
your left arm.
4.Lower the right
pedal and your left
arm and at the
same time pull up
your right arm.
For arms and
particularly your
shoulders
1.Do not step
2.Start with the
hands at hip
height.
3.Keeping the
back of the hand
facing upwards,
pull the right
handle towards
the chin and at the
same time lower
the left handle.
4.Return the
hands to the start
position and
repeat the
exercise with the
alternate arm.
For arms,
shoulders, legs
and buttocks
1.Keep the left
arm slightly bent,
raise it in front of
your body to
approximately
shoulder height
and press the right
pedal down.
2.Lower the left
arm and raise the
right arm to the
same height and
press the left
pedal down at the
same time.
3.Repeat steps 1
and 2.