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ActivBody Activ5 Manual
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ActivBody Activ5 Manual

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SEATED
BICYCLE CRUNCH (LEFT)
Place Activ5 on the inside of your right
thigh, right above the knee.
Lean forward and place your left elbow
on top of Activ5.
Contract your abs as you press on
Activ5.
Keep your chin tucked, and your right
arm relaxed to the side.
PRIMARY MUSCLES ENGAGED
KEEP YOUR BACK STRAIGHT
PRESS WITH BOTH YOUR THIGH & ELBOW

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Summary of Contents for ActivBody Activ5

  • Page 1 SEATED BICYCLE CRUNCH (LEFT) Place Activ5 on the inside of your right thigh, right above the knee. Lean forward and place your left elbow on top of Activ5. Contract your abs as you press on Activ5. Keep your chin tucked, and your right arm relaxed to the side.
  • Page 2 SEATED BICYCLE CRUNCH (RIGHT) Place Activ5 on the inside of your left thigh, right above the knee. Lean forward and place your right elbow on top of Activ5. Contract your abs as you press on Activ5. Keep your chin tucked, and your left arm relaxed to the side.
  • Page 3 Lean forward at the waist and place your left elbow on the inside of your left knee. Place your right palm on top of Activ5 and squeeze. Keep both elbows bent at 90 degrees. KEEP BOTH ELBOWS BENT AT 90 DEGREES...
  • Page 4 Lean forward at the waist and place your right elbow on the inside of your right knee. Place your left palm on top of Activ5 and squeeze. Keep both elbows bent at 90 degrees. KEEP BOTH ELBOWS BENT AT 90 DEGREES...

  • Page 5: Chest Fly

    SEATED CHEST FLY Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you. Press both palms into Activ5 and squeeze your chest muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS WITH THE HEELS OF YOUR PALMS...

  • Page 6: Chest Press

    SEATED CHEST PRESS With your elblows out, hold Activ5 between both hands in the prayer position. Press both palms into Activ5 and squeeze your chest muscles. PRIMARY MUSCLES ENGAGED ELBOWS BENT AT APPROXIMATELY 45 DEGREES PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 7 SEATED CALF RAISE (LEFT) Place Activ5 beneath the ball of your left foot. Press Activ5 down with the ball of your foot as you lift your heel and squeeze your calf. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 8 SEATED CALF RAISE (RIGHT) Place Activ5 beneath the ball of your right foot. Press Activ5 down with the ball of your foot as you lift your heel and squeeze your calf. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 9 SEATED CLAMSHELL Place Activ5 sideways between both heels. Press Activ5 with both heels as you squeeze your outer thighs. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS WITH YOUR HEELS & DON’T LIFT TOES...
  • Page 10 With your right hand, place Activ5 above your left elbow. Cross and lift your arms away from your body. Press your left arm up and into Activ5, squeezing your chest and front shoul- der. Keep your arms parallel to the ground.
  • Page 11 With your left hand, place Activ5 above your right elbow. Cross and lift your arms away from your body. Press your right arm up and into Activ5, squeezing your chest and front shoul- der. Keep your arms parallel to the ground.
  • Page 12 Bend and lift your left elbow to eye level. Make a fist with your left hand. Place Activ5 on the bottom of your left fist with your right palm. Press Activ5 with your left fist and right palm, as you squeeze your shoulder muscles.
  • Page 13 Make a fist with your right hand. Place Activ5 on the bottom of your right fist with your left palm. Press Activ5 with your right fist and left palm, as you squeeze your shoulder muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 14 HAMMER CURL (LEFT) Bend your left elbow by your side at 90 degrees. Place Activ5 on top of your left fist with your right palm. Squeeze your left bicep as you press Activ5 with your left fist and right palm.
  • Page 15 HAMMER CURL (RIGHT) Bend your right elbow by your side at 90 degrees. Place Activ5 on top of your right fist with your left palm. Squeeze your right bicep as you press Activ5 with your right fist and left palm.
  • Page 16 Bend and bring your left elbow up, keep your forearm parallel to the ground. Place Activ5 with your right hand in front of your left fist. Press Activ5 with your left fist and right palm. PRIMARY MUSCLES ENGAGED HOLD BOTH ARMS PARALLEL TO THE FLOOR...
  • Page 17 Make a fist with your right hand. Bend and bring your right elbow up, keep your forearm parallel to the ground. Place Activ5 with your left hand in front of your right fist. Press Activ5 with your right fist and left palm.
  • Page 18 SEATED INNER THIGH BURNER Place Activ5 sideways between your two feet at your toes. Press Activ5 together with both feet as you squeeze your inner thigh muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS WITH THE FRONT OF YOUR FEET...
  • Page 19 SEATED INNER THIGH SQUEEZE (LEFT) Place your feet shoulder width apart. Press Activ5 with your right palm into your left inner thigh, while simultane- ously squeezing your inner thigh into Activ5. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 20 SEATED INNER THIGH SQUEEZE (RIGHT) Place your feet shoulder width apart. Press Activ5 with your left palm into your right inner thigh, while simultane- ously squeezing your inner thigh into Activ5. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 21 SEATED LOWER CHEST FLY Hold Activ5 between both hands with your arms stretched out fully in front of you. Bring both your arms down at waist level. Press Activ5 with both palms by squeezing your chest muscles. PRIMARY MUSCLES ENGAGED...
  • Page 22 SEATED LEG PRESS (LEFT) Place Activ5 under your left heel. Press your heel into Activ5 as if you are trying to push Activ5 into the ground. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS ACTIV5 INTO THE FLOOR WITH YOUR HEEL...
  • Page 23 SEATED LEG PRESS (RIGHT) Place Activ5 under your right heel. Press your heel into Activ5 as if you are trying to push Activ5 into the ground. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS ACTIV5 INTO THE FLOOR WITH YOUR HEEL...
  • Page 24 SEATED LAT PULL (LEFT) Place the Activ5 in your left palm and straighten your left arm by your side, palm facing the chair. Press Activ5 into the chair by squeezing your lat and tricep muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 25 SEATED LAT PULL (RIGHT) Place the Activ5 in your right palm and straighten your right arm by your side, palm facing the chair. Press Activ5 into the chair by squeezing your lat and tricep muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK...
  • Page 26 PRIMARY SEATED MUSCLES ENGAGED OBLIQUE CRUNCH (LEFT) With your left palm, hold Activ5 against your front right shoulder. Keep your right hand by your side. Contract your abs as you lean towards your left knee. ROTATE SHOULDER FORWARD AND DOWN...
  • Page 27 PRIMARY SEATED MUSCLES ENGAGED OBLIQUE CRUNCH (RIGHT) With your right palm, hold Activ5 against your front left shoulder. Keep your left hand by your side. Contract your abs as you lean towards your right knee. ROTATE SHOULDER FORWARD AND DOWN...
  • Page 28 SEATED MUSCLES ENGAGED OUTER THIGH SQUEEZE (LEFT) Place your feet shoulder width apart. Press Activ5 with your left palm into your left outer thigh, while simultane- ously squeezing your outer thigh into Activ5. STRAIGHTEN BACK & PULL SHOULDERS BACK PLACE ACTIV5 ON YOUR OUTER THIGH...
  • Page 29 SEATED MUSCLES ENGAGED OUTER THIGH SQUEEZE (RIGHT) Place your feet shoulder width apart. Press Activ5 with your right palm into your right outer thigh, while simultane- ously squeezing your outer thigh into Activ5. STRAIGHTEN BACK & PULL SHOULDERS BACK PLACE ACTIV5 ON YOUR OUTER THIGH...
  • Page 30 SEATED ROW (LEFT) Place Activ5 between the back of your left elbow and the back your chair. Keep your elbow bent at 90 degrees. Squeeze your back muscles as you push your elbow back into Activ5. PRIMARY MUSCLES ENGAGED KEEP YOUR ELBOW BENT AT 90 DEGREES...
  • Page 31 SEATED ROW (RIGHT) Place Activ5 between the back of your right elbow and the back your chair. Keep your elbow bent at 90 degrees. Squeeze your back muscles as you push your elbow back into Activ5. PRIMARY MUSCLES ENGAGED KEEP YOUR ELBOW BENT AT 90 DEGREES...
  • Page 32 SINGLE ARM CHEST PRESS (LEFT) Extend your left arm to the side with your elbow bent at 90 degrees. Place Activ5 with your right hand in front of your left fist. Press your left fist into Activ5, while squeezing your chest.
  • Page 33 SINGLE ARM CHEST PRESS (RIGHT) Extend your right arm to the side, with your elbow bent at 90 degree. Place Activ5 with your left hand in front of your right fist. Press your right fist into Activ5, while squeezing your chest.
  • Page 34 SHOULDER PRESS (LEFT) Bend your left elbow by your side, fist Place Activ5 on top of your fist. Place your right palm on top of Activ5, keeping your arm at 90 degrees. Squeeze your left shoulder muscles as you press up into Activ5.
  • Page 35 SHOULDER PRESS (RIGHT) Bend your right elbow by your side, fist Place Activ5 on top of your fist. Place your left palm on top of Activ5, keeping your arm at 90 degrees. Squeeze your right shoulder muscles as you press up into Activ5.
  • Page 36 SEATED TRUNK ROTATION (LEFT) With you left palm, hold Activ5 against your front right shoulder. Keep your right arm relaxed by your side. Keep your back straight and both hips square as you slightly rotate your torso to the left.
  • Page 37 SEATED TRUNK ROTATION (RIGHT) With your right palm, hold Activ5 against your front left shoulder. Keep your left arm relaxed by your side. Keep your back straight and both hips square as you slightly rotate your torso to the right.
  • Page 38 SEATED TOE RAISE (LEFT) Place Activ5 under your left heel. Press your left heel into Activ5 as you squeeze your shin muscles. Keep your left toes off the ground. PRIMARY MUSCLES ENGAGED KEEP YOUR LEFT TOES OFF THE FLOOR PRESS ACTIV5 INTO THE FLOOR & SQUEEZE CALF...
  • Page 39 SEATED TOE RAISE (RIGHT) Place Activ5 under your right heel. Press your right heel into Activ5 as you squeeze your shin muscles. Keep your right toes off the ground. PRIMARY MUSCLES ENGAGED KEEP YOUR RIGHT TOES OFF THE FLOOR PRESS ACTIV5 INTO THE FLOOR & SQUEEZE CALF...
  • Page 40 Place your hands on the outside of your left knee. Press Activ5 as you contract your abs. PRIMARY MUSCLES ENGAGED ARMS STRAIGHT & ROTATED TO THE RIGHT PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 41 Place your hands on the outside of your right knee. Press Activ5 as you contract your abs. PRIMARY MUSCLES ENGAGED ARMS STRAIGHT & ROTATED TO THE RIGHT PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 42 SEATED ZEN CHEST PRESS Hold Activ5 between both hands in prayer position with your elbows out. Lift your hands, so your palms are just above eye level. Press Activ5 with both palms by squeezing your chest muscles. PRIMARY MUSCLES ENGAGED...
  • Page 43 Place Activ5 between both knees. Extend both arms in front of you, while squatting down as if you're sitting in a chair. Press Activ5 as you squeeze your thigh muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR BACK STRAIGHT & KNEES BENT...
  • Page 44 Begin by slightly bending your knees as you lean forward at the hips. Place both hands onto your lower thighs, with Activ5 beneath your left palm. Keep your back straight and gently roll your shoulders back. Press Activ5 as you squeeze your core muscles.
  • Page 45 Begin by slightly bending your knees as you lean forward at the hips. Place both hands onto your lower thighs, with Activ5 beneath your right palm. Keep your back straight and gently roll your shoulders back. Press Activ5 as you squeeze your core muscles.
  • Page 46 OPPOSING BICEP & TRICEP PRESS (LEFT) Hold Activ5 in your left palm. Bend your left elbow at 90 degrees. Place your right palm on top of Activ5. Press Activ5 with both palms. Keep both arms bent at a 90-degree angle.
  • Page 47 OPPOSING BICEP & TRICEP PRESS (RIGHT) Hold Activ5 in your right palm. Bend your right elbow at 90 degrees. Place your left palm on top of Activ5. Press Activ5 with both palms. Keep both arms bent at a 90-degree angle.
  • Page 48 STANDING SIDE BEND PRESS (LEFT) Place Activ5 on your desk in front of your left arm. Place your left palm on Activ5. Bend sideways slightly to the left. Press Activ5 as you squeeze your oblique muscles. PRIMARY MUSCLES ENGAGED PUSH DOWN USING TRICEPS & OBLIQUES...
  • Page 49 STANDING SIDE BEND PRESS (RIGHT) Place Activ5 on your desk in front of your right arm. Place your right palm on Activ5. Bend sideways slightly to the right. Press Activ5 as you squeeze your oblique muscles. PRIMARY MUSCLES ENGAGED PUSH DOWN USING TRICEPS & OBLIQUES...
  • Page 50 STANDING STANDING CHEST FLY Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you. Press both palms into Activ5 and squeeze your chest muscles. Keep both feet firmly on the ground. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK &...
  • Page 51 STANDING STANDING CHEST PRESS Hold Activ5 between both hands in prayer position, with your elbows out. Press both palms into Activ5 squeeze your chest muscles. Keep both feet firmly on the ground. PRIMARY MUSCLES ENGAGED ELBOWS BENT AT AROUND 45 DEGREES...
  • Page 52 Place Activ5 under your left heel. Squat back and down as if you are sitting in a chair, keeping your knees over your ankles. Press your left heel into Activ5 as you squeeze your glutes. Keep your right heel firmly on the ground.
  • Page 53 Place Activ5 under your right heel. Squat back and down as if you are sitting in a chair, keeping your knees over your ankles. Press your right heel into Activ5 as you squeeze your glutes. Keep your left heel firmly on the ground.
  • Page 54 STANDING SHOULDER EXTERNAL ROTATION (LEFT) Place Activ5 above your left wrist with your right hand. Bend your left elbow to 90 degrees and rotate it slightly to the left. Press Activ5 with your left forearm and right palm. Focus on squeezing the back of your shoulder and upper back.
  • Page 55 STANDING SHOULDER EXTERNAL ROTATION (RIGHT) Place Activ5 above your right wrist with your left hand. Bend your right elbow to 90 degrees and rotate it slightly to the right. Press Activ5 with your right forearm and left palm. Focus on squeezing the back of your shoulder and upper back.
  • Page 56 Bend and lift your left elbow to eye level. Make a fist with your left hand. Place Activ5 on the bottom of your left fist with your right palm. Press Activ5 with your left fist and right palm as you squeeze your shoulder muscles.
  • Page 57 Make a fist with your right hand. Place Activ5 on the bottom of your right fist with your left palm. Press Activ5 with your right fist and left palm as you squeeze your shoulder muscles. Keep your feet firmly on the ground.
  • Page 58 Bring your left elbow up, keeping your forearm parallel to the ground. Place Activ5 with your right hand in front of your left fist. Press Activ5 with your left fist and right palm. Keep your feet firmly on the ground. PRIMARY MUSCLES ENGAGED HOLD BOTH ARMS PARALLEL TO THE FLOOR PRESS WITH THE HEEL OF YOUR PALM &...
  • Page 59 Make a fist with your right hand. Bring your right elbow up, keeping your forearm parallel to the ground. Place Activ5 with your left hand in front of your right fist. Press Activ5 with your right fist and left palm.
  • Page 60 STANDING STANDING LOWER CHEST FLY Hold Activ5 between both hands in prayer position with your arms stretched out fully in front of you. Bring both your arm down at waist level. Press Activ5 with both palms by squeezing your chest muscles.
  • Page 61 SINGLE LEG DEADLIFT (LEFT) Step forward with your left foot. Lower your hips until both knees are bent at about 90 degrees or more. Place Activ5 on your left leg just above the knee. Press Activ5 as you squeeze your leg muscles.
  • Page 62 SINGLE LEG DEADLIFT (RIGHT) Step forward with your right foot. Lower your hips until both knees are bent at about 90 degrees or more. Place Activ5 on your right leg just above the knee. Press Activ5 as you squeeze your leg muscles.
  • Page 63 SQUAT OUTER THIGH PRESS (LEFT) Squat back and down as if you are sitting in a chair, keeping your knees over your ankles. Place Activ5 on the outside of your left thigh, just above the knee. Press Activ5 as you squeeze your leg muscles.
  • Page 64 SQUAT OUTER THIGH PRESS (RIGHT) Squat back and down as if you are sitting in a chair, keeping your knees over your ankles. Place Activ5 on the outside of your right thigh, just above the knee. Press Activ5 as you squeeze your leg muscles.
  • Page 65 Squat back and down as if you are sitting in a chair, keeping your knees over your ankles. Press Activ5 as you squeeze your glutes and chest muscles. Keep your feet firmly on the ground. PRIMARY MUSCLES ENGAGED...
  • Page 66 STANDING SHOULDER PRESS (LEFT) Bend your left elbow by your side, fist Place Activ5 on top of your fist. Place your right palm on top of Activ5, keeping your arm at 90 degrees. Squeeze your left shoulder muscles as you press Activ5.
  • Page 67 STANDING SHOULDER PRESS (RIGHT) Bend your right elbow by your side, fist Place Activ5 on top of your fist. Place your left palm on top of Activ5, keeping your arm at 90 degrees. Squeeze your right shoulder muscles as you press Activ5.
  • Page 68 Place your hands on the outside of your left hip. Press both palms into Activ5 as you contract your abs. PRIMARY MUSCLES ENGAGED ARMS STRAIGHT, ROTATED TO THE LEFT PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 69 Place your hands on the outside of your right hip. Press both palms into Activ5 as you contract your abs. PRIMARY MUSCLES ENGAGED ARMS STRAIGHT, ROTATED TO THE RIGHT PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 70 STANDING STANDING ZEN CHEST PRESS Hold Activ5 between both hands in prayer position with your elbows out. Lift your hands, so your palms are just above eye level. Press Activ5 with both palms by squeeze your chest muscles. Keep your feet firmly on the ground.
  • Page 71 Squeeze your right foot into the ground as you lengthen your spine. Press Activ5 with both palms. To make it more challenging, you could bring your foot all the way up to your inner thigh.
  • Page 72 Squeeze your left foot into the ground as you lengthen your spine. Press Activ5 with both palms. To make it more challenging, you could bring your foot all the way up to your inner thigh.
  • Page 73 Bend your left knee at 90 degrees, keeping your knee over your ankle. Press Activ5 as you squeeze your thigh muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 74 Bend your right knee at 90 degrees, keeping your knee over your ankle. Press Activ5 as you squeeze your thigh muscles. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 75 PISTOL SQUAT CRUSH (LEFT) Place Activ5 under your left heel. Extend your right leg straight out in front of you. Press your heel into Activ5 as you squeeze your left glute. Lift your toes off the ground, if neces- sary.
  • Page 76 PISTOL SQUAT CRUSH (RIGHT) Place Activ5 under your right heel. Extend your left leg straight out in front of you. Press your heel into Activ5 as you squeeze your right glute. Lift your toes off the ground, if neces- sary.
  • Page 77 Place Activ5 under your left heel. Straighten your right leg out in front of you, toes pointed out. Press your heel into Activ5 as you squeeze your left glute. Lift your toes off the ground, if neces- sary.
  • Page 78 Place Activ5 under your right heel. Straighten your left leg out in front of you, toes pointed out. Press your heel into Activ5 as you squeeze your right glute. Lift your toes off the ground, if neces- sary. PRIMARY MUSCLES ENGAGED LEG STRAIGHT &...
  • Page 79 Place your hands on your hip bones, with Activ5 beneath your left hand. Elevate your pelvis so your back is straight. Press Activ5 as you squeeze your core muscles and glutes. Keep both feet firmly on the ground. KEEP YOUR BACK STRAIGHT PLACE ACTIV5 ON YOUR HIP PRESS WITH THE HEEL OF YOUR PALM &...
  • Page 80 Place your hands on your hip bones, with Activ5 beneath your right hand. Elevate your pelvis so your back is straight. Press Activ5 as you squeeze your core muscles and glutes. Keep both feet firmly on the ground. KEEP YOUR BACK STRAIGHT PLACE ACTIV5 ON YOUR HIP PRESS WITH THE HEEL OF YOUR PALM &...
  • Page 81 Slightly lean back, keeping your back straight, chest open, and core tight. Press Activ5 as you squeeze your core. PRIMARY MUSCLES ENGAGED STRAIGHTEN BACK & PULL SHOULDERS BACK PRESS WITH THE HEELS OF YOUR PALMS...
  • Page 82 Contract your core to lift your head and shoulders off the ground. Press Activ5 as you squeeze your core muscles. LIFT WITH YOUR CORE, NOT YOUR SHOULDERS PLACE ACTIV5 IN THE CENTER OF YOUR CHEST PRESS BOTH HANDS INTO ACTIV5...
  • Page 83 Contract your abs as you round your back to the ceiling, then slowly curve it back down. Repeat slowly, while simultaneously pressing Activ5 into the floor with both palms. PUSH YOUR CORE DOWN & TAILBONE UP, THEN..ROUND SPINE & TUCK TAILBONE.
  • Page 84 Place Activ5 under your left palm. Lift your knees, and push your hips back and up into the air. Press Activ5 as you squeeze your shoul- der and core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR ARMS, BACK & LEGS STRAIGHT...
  • Page 85 Place Activ5 under your right palm. Lift your knees, and push your hips back and up into the air. Press Activ5 as you squeeze your shoul- der and core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR ARMS, BACK & LEGS STRAIGHT...
  • Page 86 flat on the ground and knees hip width apart. Bring your left knee to your chest and crunch up. Place Activ5 between the inside of your left knee and your right elbow. Keep your chin gently tucked. Contract your abs, as you press your elbow and knee simultaneously into Activ5.
  • Page 87 Keep your chin gently tucked. Contract your abs, as you press your elbow and knee simultaneously into Activ5. KEEP YOU KNEE BENT AT 90 DEGREES PLACE ACTIV5 ON INSIDE OF YOUR KNEE PRESS WITH YOUR LEFT ELBOW & RIGHT KNEE...
  • Page 88 Place Activ5 under your left palm. Bend your elbows to 90 degrees, so that you are in a half push-up position. Press Activ5 as you squeeze your chest, shoulder and core muscles. Keep your elbows out. PRIMARY MUSCLES ENGAGED...
  • Page 89 Place Activ5 under your right palm. Bend your elbows to 90 degrees, so that you are in a half push-up position. Press Activ5 as you squeeze your chest, shoulder and core muscles. Keep your elbows out. PRIMARY MUSCLES ENGAGED...
  • Page 90 Step forward with your left foot. Lower your hips until both knees are bent at about 90 degrees. Press Activ5 as you squeeze your leg and chest muscles. Keep both feet firmly on the ground. KNEES BENT AT 90 DEGREES STRAIGHTEN BACK &...
  • Page 91 Step forward with your right foot. Lower your hips until both knees are bent at about 90 degrees. Press Activ5 as you squeeze your leg and chest muscles. Keep both feet firmly on the ground. KNEES BENT AT 90 DEGREES STRAIGHTEN BACK &...
  • Page 92 Hold Activ5 between both hands in prayer position. Stand with your feet wider than shoulder-width apart, toes pointed out. Squat back and down as if you are sitting in a chair, keeping your knees over your ankles. Press Activ5 with both palms as you shift your weight slowly from side to side.
  • Page 93 Lower your hips until both knees are bent at about 90 degrees. Twist your upper torso to the right. Press Activ5 as you squeeze your leg, chest and ab muscles. Keep both feet firmly on the ground. PRIMARY MUSCLES ENGAGED TWIST TORSO TO THE LEFT &...
  • Page 94 Lower your hips until both knees are bent at about 90 degrees. Twist your upper torso to the left. Press Activ5 as you squeeze your leg, chest and ab muscles. Keep both feet firmly on the ground. PRIMARY MUSCLES ENGAGED TWIST TORSO TO THE RIGHT &...
  • Page 95 ADVANCED OPPOSITE ARM OPPOSITE LEG REACH (LEFT) Begin on all fours. Place Activ5 under your left palm. Extend your right arm forward and left foot back. Press Activ5 and squeeze your glutes and core muscles. PRIMARY MUSCLES ENGAGED KEEP BOTH YOUR ARMS & LEGS STRAIGHT...
  • Page 96 ADVANCED OPPOSITE ARM OPPOSITE LEG REACH (RIGHT) Begin on all fours. Place Activ5 under your right palm. Extend your left arm forward and right foot back. Press Activ5 and squeeze your glutes and core muscles. PRIMARY MUSCLES ENGAGED KEEP BOTH YOUR ARMS & LEGS STRAIGHT...
  • Page 97 Keep your back straight. Your body should form a straight line from your shoulders to your feet. Press Activ5 as you squeeze your core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR BODY IN A STRAIGHT LINE PRESS ACTIV5 INTO THE FLOOR...
  • Page 98 Twist your left knee towards your right elbow. Place Activ5 above your left knee. Press Activ5 as you squeeze your core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR LEFT KNEE AT 90 DEGREES PRESS WITH THE HEEL OF YOUR PALM & KNEE...
  • Page 99 Twist your right knee towards your left elbow. Place Activ5 above your right knee. Press Activ5 as you squeeze your core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR RIGHT KNEE AT 90 DEGREES PRESS WITH THE HEEL OF YOUR PALM & KNEE...
  • Page 100 Lay on your back with your knees bent, feet flat on the ground and knees hip width apart. Place Activ5 under the curve of your lower back. Lift your legs off the ground at a 90-de- gree angle with your arms by your side for support.
  • Page 101 Straighten your legs, keeping them hip-width apart. Keep your back straight and your shoul- ders and hips in line. Press Activ5 as you squeeze your core and shoulder muscles. KEEP YOUR BODY IN A STRAIGHT LINE PRESS WITH THE HEEL OF YOUR LEFT PALM...
  • Page 102 Straighten your legs, keeping them hip-width apart. Keep your back straight and your shoul- ders and hips in line. Press Activ5 as you squeeze your core and shoulder muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR BODY IN A STRAIGHT LINE PRESS WITH THE HEEL OF YOUR RIGHT PALM...
  • Page 103 Place Activ5 under your left heel. Lift your right leg off the ground, keep- ing your right knee slightly bent. Press Activ5 as you squeeze your left glute to lift your hips off the ground. PRIMARY MUSCLES ENGAGED BACK STRAIGHT, SHOULDERS ON THE FLOOR...
  • Page 104 Place Activ5 under your right heel. Lift your left leg off the ground, keeping your left knee slightly bent. Press Activ5 as you squeeze your right glute to lift your hips off the ground. PRIMARY MUSCLES ENGAGED BACK STRAIGHT, SHOULDERS ON THE FLOOR...
  • Page 105 ADVANCED STRAIGHT LEG CRUNCH Begin lying down on your back with your legs straight. Place Activ5 under the curve of your lower back. Lift both arms up towards the ceiling. Contract your core to lift your head and shoulders off the ground.
  • Page 106 Place Activ5 under your left heel. Raise both arms to the side and right leg back until you are parallel to the ground. Press Activ5 as you squeeze your glute and core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR BODY IN A STRAIGHT LINE...
  • Page 107 Place Activ5 under your right heel. Raise both arms to the side and left leg back until you are parallel to the ground. Press Activ5 as you squeeze your glute and core muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR BODY IN A STRAIGHT LINE...
  • Page 108 Place Activ5 underneath your left palm. Straighten your legs, keeping them hip-width apart. Tuck your left knee to your left elbow. Press Activ5 as you squeeze your core and leg muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR SHOULDERS OVER YOUR HANDS...
  • Page 109 Straighten your legs, keeping them hip-width apart. Tuck your right knee to your right elbow. Press Activ5 as you squeeze your core and leg muscles. PRIMARY MUSCLES ENGAGED KEEP YOUR SHOULDERS OVER YOUR HANDS PRESS ACTIV5 INTO THE FLOOR...
  • Page 110 Lift your hips off the ground by con- tracting your core. Keep your back flat and body in a straight line. Press Activ5 as you squeeze your core muscles. PRIMARY MUSCLES ENGAGED ELBOWS BENT AT 90 DEGREES PRESS WITH THE HEEL OF YOUR PALM & HIPS...
  • Page 111 Begin lying on your right side, resting on your forearm. Keep your elbow directly under your shoulder. Place Activ5 directly below your left hip bone. Lift your hips off the ground by con- tracting your core. Keep your back flat and body in a straight line.