Exercise 1 - Summers CARDIO CORE Quick Start Manual

From your Starting Position; Keeping the Hands Still.
Alternate a pressing action on the foot platforms. Gently press/push your feet forward and down to create a
'Stepping Action'. Press with your Right Foot and then with your Left Foot.
Use your leg muscles to press down on the foot platforms using the muscles of your legs continue this 'stepping'
action for the desired number of minutes. Start conservatively, begin slowly and only increase duration as you get
accustomed to this movement and progress.
Start to exercise at a slow pace and gradually familiarise yourself with the stepping action. You are now ready to
begin your cardiovascular and strength training exercise.
Using the muscles of your legs continue this 'stepping/ walking' action for the desired number of minutes. The idea
is to create a steady, smooth and controlled action. Continue this stepping motion, legs pressing down if you feel the
muscles tire and fatigue time to finish this session and perform again the following day.
When finished allow your legs to return to the starting position. Exit CARDIO CORE one foot at a time.
MON
TUE
WED
THU
FRI
SAT
SUN
WEEK1 WEEK2
30 SEC 60 SEC

EXERCISE 1

WEEK3 WEEK4
90 SEC 2 MINS
WEEK5
2.5 MINS