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Ellison Lifestyle Group Body Bench Live Fit Exercise Manual
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Ellison Lifestyle Group Body Bench Live Fit Exercise Manual

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EXERCISE GUIDE
Copyright © 2017 Ellison Lifestyle Group, Inc. All rights reserved

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Summary of Contents for Ellison Lifestyle Group Body Bench Live Fit

  • Page 1 EXERCISE GUIDE Copyright © 2017 Ellison Lifestyle Group, Inc. All rights reserved...
  • Page 2 LIGHTWEIGHT DURABLE COLLAPSABLE PORTABLE 100+ EXERCISES APPROVED AS CARRY-ON LUGGAGE DISASSEMBLES IN MINUTES The Body Bench weighs 23 pounds and features a 5 gauge steel frame with electrostatic powder coated paint with a padded seat, adjustable 2 position t-bar, leg stabilizer and skid resistant leg caps.
  • Page 3 THE BODY BENCH FITNESS PROGRAM The Body Bench Fitness Program is a fundamentally based exercise system that integrates 120 of the most efficient and effective exercises that include Calisthenics, Stretching, Yoga and Cardio for Weight Loss, Strengthening, and Conditioning. Each workout can be performed exclusively on the Body Bench that was specifically designed to accommodate a full body workout without the use of any additional equipment or accessories.
  • Page 4 THE BODY BENCH EXERCISES CALISTHENICS - 43 Basic Exercises STRETCHING - 31 Basic Stretches CARDIO - 5 Fundamental Exercises YOGA - 41 Essential Postures...

  • Page 5: Quick Reference Chart

    WORKOUT EXERCISE NUMBER CALISTHENICS QUICK Chest E-1 through E-6 Shoulders E-11 through E-13 REFERENCE Traps E-14 Back E-14 CHART Bicep Tricep E-8 through E-10 Abdominals E-15 through E-30 Quadraceps E-42 through E-46, E-50 Hamstrings/Glutes E-31 through E-35 Calves E-47 through E-49 STRETCHING Chest E-8, E-77, E-79, E-105...
  • Page 6 WEEKLY WORKOUT INDEX CHART The Weekly Workout Index Chart is a color coded guide to map out daily and weekly workout schedules. A 5-min workout would consist of doing a full circuit of 10 different exercises with the desired number of reps. By increasing the number of circuits performed an individual can complete a full body workout that ranges from 5 min to 60 min depending on the length of time preferred.
  • Page 7 E-88 Downward Dog E-53 E-78 Mountain Climber Seated Butterfly E-52 E-37 Hamstring Stretch Burpees CIRCUIT TRAINING 10 Exercise Example E-43 E-61 Assisted Squats Bridge Up Bicep Curls Push Ups Dips...
  • Page 8 E-1 Beginner Push-ups A E-1 Beginner Push-ups B E-2 Close Grip Push-ups A E-2 Close Grip Push-ups B E-3 Wide Grip Push-ups A E-3 Wide Grip Push-ups B E-4 Elevated 1 Leg Push-ups E-4 Elevated Push-ups E-5 Spiderman Push-ups E-6 Hindu Push-ups A E-6 Hindu Push-ups B E-6 Hindu Push-ups C...
  • Page 9 E-10 Beginner Tricep Dips E-7 Bicep Curls E-8 Tricep Bar Dips E-9 Tricep Pad Dips E-11 Shoulder Press E-12 Shoulder Push-up A E-12 Shoulder Push-up B E-13 Shoulder Shrugs A E-6 Hindu Push-ups B E-5 Spiderman Push-ups E-6 Hindu Push-ups A E-6 Hindu Push-ups C...
  • Page 10 E-17 Leg Raises E-18 Cross Leg Crunches E-16 Crunches E-19 Flag Pole E-20 Plank Knee Extension A E-20 Plank Knee Extension B E-20 Plank Knee Extension C E-20 Plank Knee Extension D E-21 Plank Push Combo A E-21 Plank Push Combo B E-21 Plank Push Combo C E-21 Plank Push Combo D...
  • Page 11 E-22 Plank Position E-23 Elevated Plank Knee A E-24 Side Plank Extension A E-23 Elevated Plank Knee B E-25 Plank Twist C E-25 Plank Twist B E-25 Plank Twist A E-24 Side Plank Extension B E-27 Side Sit up B E-26 Side Crunch A E-26 Side Crunch B E-27 Side Sit up A...
  • Page 12 E-29 Hip Swivel B E-28 Sit up A E-28 Sit up B E-29 Hip Swivel A E-30 V up E-31 Diamond Kick A E-31 Diamond Kick B E-29 Hip Swivel C E-34 Hamstring Stretch B E-32 Pulse Kick E-33 Kick Back E-34 Hamstring Stretch A...
  • Page 13 E-35 Plank Leg Cross Over E-36 Seated Hip Flexor A E-36 Seated Hip Flexor B E-37 Seated Hamstring Stretch E-38 Single Leg Quad Stretch E-39 Standing Quad Stretch E-39 Forward Quad Stretch E-40 Kneeling Quad Stretch E-41 Reclining Quad Stretch E-42 Single Leg Squat A E-42 Single Leg Squat B E-43 Assisted Squat A...
  • Page 14 E-43 Assisted Squat B E-44 Bench Weighted Squat A E-44 Bench Weighted Squat B E-45 Elevated Quad Stretch A E-45 Elevated Quad Stretch B E-46 Swivel Hip Lunge A E-46 Swivel Hip Lunge B E-46 Swivel Hip Lunge C E-47 Standing Calf Raise A E-47 Standing Calf Raise B E-49 Single Leg Calf Stretch A E-48 Weighted Calf Raise...
  • Page 15 E-51 Bench Hop A E-49 Single Leg Calf Stretch B E-50 Reverse Bench Squat A E-50 Reverse Bench Squat B E-51 Bench Hop B E-51 Bench Hop C E-52 Burpee A E-52 Burpee B E-53 Mountain Climber A E-53 Mountain Climber B E-53 Mountain Climber C E-52 Burpee C...
  • Page 16 E-54 Standing Bench Hop A E-54 Standing Bench Hop B E-54 Standing Bench Hop C E-55 Step up Kick Back A E-55 Step up Kick Back B E-56 Back Bend E-57 Bridge Up Bar E-57 Bridge Up Pad E-58 Bridge Up Base Bar E-59 Bridge Up Flat Foot E-60 Bridge Up Hands Locked E-60 Bridge Up Double Bar...
  • Page 17 E-61 Bridge Up Bar Ankle E-62 Cross Kneeling Bar E-63 Cross Knee Extension E-64 Double Knee Stretch E-66 Hip Stretch A E-66 Hip Stretch B E-65 Frog Leg Stretch E-66 Hip Stretch C E-67 Kneeling Stretch E-68 Low Lunge Full E-68 Low Lunge Pull E-68 Low Lung Full Extension...
  • Page 18 E-68 Low Lunge Raised A E-69 Low Lunge Raised B E-70 Quad Stretch E-71 Raised Hip Flexor E-72 Seated Stretch E-72 Seated Stretch E-73 Seated Split A E-73 Seated Split B E-73- Seated Split C E-73 Seated Split D E-74 Side Extension E-75 Single Knee Stretch...
  • Page 19 E-76 Spinal Swivel B E-76 Spinal Swivel E-76 Spinal Swivel A E-76 Spinal Swivel C E-77 X-Factor E-78 Seated Butterfly Stretch E-79 Bow Posture E-80 Half Camel Posture E-83 Table Posture E-81 Camel Posture E-82 Cow Posture E-84 Cat Posture...
  • Page 20 E-85 Child Posture A E-85 Child Posture B E-86 Cobra Posture A E-86 Elevated Cobra Posture E-87 Deep Lunge Posture E-88 Downward Dog E-88 Downward Dog Extension E-88 Downward Dog Knee-in E-89 Flying Cobra A E-89 Flying Cobra B E-90 Half Spinal Twist E-91 Handed Tiger...
  • Page 21 E-92 Head Stand A E-92 Head Stand B E-92 Head Stand C E-92 Head Stand D E-93 Prasarita A E-93 Prasarita B E-93 Prasarita C E-93 Prasarita D E-96 Seated Forward Bend A E-94 Quad Stretch Archer E-95 Recline Half Hero E-96 Seated Forward Bend A...
  • Page 22 E-97 Seated Forward Bend B E-98 Seated Posture E-99 Seated Press Posture E-100 Spinal Balance Posture E-101 Supported Plough E-102 Warrior Posture E-103 Wheel Barrow E-104 Forward Split E-105 Bent Torso Stretch E-106 Boat Posture E-107 Crow Posture E-108 Half Moon Posture...
  • Page 23 E-109 Half Moon Overhead E-110 Assisted Handstand E-111 Scorpion Headstand E-112 Locust Scorpion E-113 Shoulder Stand E-114 Side Split E-115 Supported Boat Posture E-116 Supported Quad Stretch E-117 Triangle Posture E-118 Wheel Posture E-119 Single Leg Split E-120 Half Head Stand...