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3. Basic Crunch (targets abdominals and back)
6. Calf Raise (targets calves)
Lie on the floor
and bend your
Sit on a chair and
place the indicated end
knees as
of the ZONE TONER
shown, Place
undet your toes,
the indicated
Extend the ZONE
end of the
TONER and rest the
ZONE TONER
upper handles on your
under your feet.
legs, just behind your
Extend the
knees, Extend the
ZONE TONER
ZONE TONER as far
and rest the
as possible by rising
other handles
on your toes, Return to
on top of your legs. Lock your hands behind your head.
the starting position.
Using your abdominal muscles, slowly curl up about
Repeat 10 to 15 times.
halfway to @ sitting position. Return to the starting position.
Repeat 10 to 20 times. Be sure to keep your lower back on
the floor. To focus on your lower abdominals, hold your
feet 12 to 18 inches off the floor during the exercise.
7. Biceps Curl (targets biceps and forearms)
4. Oblique Crunch (targets waist and sides)
Sit on a chair and
place the indicated
end of the ZONE
'TONER under your
legs. Hold the upper
Perform this
exercise in the
same way as
your elbows at your
sides, pull the upper
handles as close as
possible to your chest.
Retum to the starting
position. Repeat 10 to
15 times. Be sure to
keep your back
straight.
bring your left
elbow toward
your right knee;
on the follow-
ing repetition,
bring your right
elbow toward your lefi knee. Complete 10 to 15 repeti-
tions, altemating sides with each repetition. Be sure to
keep your lower back on the floor.
5. Seated Crunch (targets abdominals and back)
8. Triceps Extension (targets upper arms)
Sit on a chair and rest
the indicated end of
the ZONE TONER on
your legs. Compress
the ZONE TONER
slightly, lean forward,
and rest your chest on
the upper handles as
shown. Hold the lower
handles and sit
upright, Using your
abdominal muscles,
bend forward at the
waist. Retum to the
starting position.
Repeat 10 to 15 times. Be sure to keep your back straight.
Sit on a chair and rest
the indicated end of
the ZONE TONER on
your legs. Place your
hands on top of the
upper handles.
Keeping your elbows
at your sides, slowly
press down the han-
dles as far as you can.
Return to the starting
position. Complete 10
to 15 repetitions, Be
sure to keep your back
straight.
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