Cal Spas Pneumatic Series Owner's Manual page 22

Fitness Series Exercise Program
FITNESS SERIES EXERCISE PROGRAM
Many people have never performed resistance training and/or may not fully understand the benefits of this
extremely important form of exercise for the goal of improving your health, appearance and overall confidence.
Resistance training is necessary when trying to loose body fat, maintain and improve lean muscle structure and
increase energy levels while improving flexibility.
Hydrotherapy is a remarkable way of utilizing water and heating to promote health and wellness. The majority
of people are turning back to natural methods of healing and health practices to improve their body externally,
but most of all internally. Hydrotherapy provides specific benefits for increased blood circulation, detoxification,
reduction of body fat, replenish minerals and nutrients in the body and relieve stress.
Fitness Series Exercise Program (20 to 30 min. session three times a week)
1. Seated Row: An all around exercise that focuses on the muscles of the upper back, shoulders and arms.
Using the exercise bars in a seated position with your feet stable, abs tight and lower back stable. Palms
down, arms extended with elbows slightly bent. Pull towards your chest squeezing your shoulder blades to
the middle back and returning slowly to the starting position. * This exercise can be performed one side at
a time.
2. Standing Chest Fly: An excellent upper body exercise that focuses on the muscles of the chest, shoulders and
arms. Using the exercise grips, place palms sideways facing your body with your elbows slightly bent. Pull
forward toward your body bringing hands together, squeezing and flexing chest muscles, then slowly
returning to the starting position.
3. Standing Chest Press: Using the exercise grips, place your palms down with your elbows bent at 90 ˚. Press
forward bringing your hands together, squeezing and flexing your chest muscles, then slowly return to the
start position.
4. Standing Shoulder Press: Using the exercise grips, place your palms facing away from your body with your
elbows bent at 90˚. Press upward bringing your hands together in front of you, above your head and slowly
return to the start position.
5. Arm Curls: Using the exercise grips, place your hands face up with your elbows slightly bent, pull upward
towards your chin squeezing and flexing your biceps then slowly return to start position.
6. Hydro Squats: Excellent for defining and firming the buttocks, thighs and legs. From a standing position,
slowly sink down into the water until your buttocks is level with your knees (90˚). Squeezing your
muscles tightly like sitting in a chair with abs tight and your back straight then slowly returning to standing
position.
7. Hydro Leg Extensions: Sitting with your feet flat, knees bent (90˚) and abs tight. Lift your foot
upwards straightening the leg while squeezing and flexing the thigh muscles and slowly lowering the foot to
start position.
IMPORTANT: Consult your physician before starting any exercise activity or program. The fitness series
spas feature rubber exercise bands.
condition. Improper use or failure to connect the exercise bands properly may result in
injury. Always inspect all exercise equipment prior to beginning any exercise. Do not use any
damaged equipment.
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Figure 11. Fitness Equipment.
When stretched, these bands create a hi-tension
Owner's Manual
Revised 01/01/04