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ADVANCED EXERCISE
From your Starting Position; repeat the Stepping Action as in 'Exercise 1', but this time 'row' your arms
backwards and forwards. 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. But this time add in the 'rowing' action of the arms.
Hands moving forwards and backwards palms facing downwards.
Start conservatively, begin slowly and only increase duration as you get accustomed to this movement and
progress. The idea is to create a steady, smooth and controlled action.
Start to exercise at a slow pace and gradually familiarise yourself with the stepping action.
MON
TUE
WED
THU
FRI
SAT
SUN
WEEK1
WEEK2
30 SEC
60 SEC
WEEK3
WEEK4
90 SEC
2 MINS
WEEK5
2.5 MINS
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