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VersaBALL_Flip_Book_v1.1.qxd
FUNCTIONAL FULL BODY TRAINING
Incorporates multiple muscle groups across multiple joints, with an
emphasis on replicating daily movements to improve strength, stability
and coordination for everyday living.
CORE BODY TRAINING
Incorporates the major muscle groups in your midsection – abdominals,
obliques and lower back – to improve strength, stability and posture.
UPPER BODY TRAINING
Works your chest, biceps, triceps, forearms, front and rear shoulders,
and upper and mid back to improve strength and coordination.
LOWER BODY TRAINING
Works your calves, hamstrings, glutes, hips, inner and outer thighs,
and quads to improve strength and stability.
WORKOUT TIPS
• To avoid injury during or after any physical activity, always be sure to
perform adequate warm-up and cool-down.
• A typical 20-minute workout includes 10 exercises, with 2 sets of
12-15 repetitions.
• You should rest for 15 seconds between sets, and 30 seconds
between exercises.
• Concentrate on proper breathing throughout your workout
(deep breaths, in through nose and out through mouth).
• Maintain correct spine alignment to reduce risk of injury.
• Concentrate on engaging core muscles during entire exercise.
9/15/2004
1:27 PM
Page 2
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