Leg Magic System; Leg Magic Workout - FITNESSQUEST Leg Magic Owner's Manual

LEG MAGIC
The Leg Magic is more than just an exerciser, it is a
®
total body exercise and nutrition system. It is a "fitness
for life" plan that goes hand in hand with an overall
healthy lifestyle. This includes regular check-ups, healthy
eating habits and exercise for the rest of your life.
Today, all fitness research recommends both cardiovas-
cular exercise and strength conditioning to achieve
balanced fitness. By improving your cardiovascular
fitness you will strengthen your heart and lungs, increase
your stamina and endurance, and help with weight loss.
Strength conditioning adds lean muscle to your body,
which increases your body's metabolism. And we all
know that a healthy eating plan is an important part
of any balanced fitness program.
The Leg Magic System is designed to help you
™
achieve a balanced fitness program. The system
consists of three parts:
1. Strength Conditioning. The Leg Magic exerciser
®
was designed to help you tone and strengthen your
hip, thigh and leg muscles. We recommend that you
do Rosalie Brown's Leg Magic Workout at least 3
™
times a week. However the frequency and duration of
LEG MAGIC
IMPORTANT EXERCISE AND SAFETY TIPS
1. Once your equipment is assembled, make sure it is
on a solid, level surface with a minimum of 3 feet of
clearance space on all sides of the equipment.
2. Review this Owner's Manual and the DVD completely
before you begin your exercise program. Remember
to follow the instructions exactly – they have been
developed with your health and safety in mind.
3. Perform the exercises at a slow and controlled
speed. For best results, perform all of the exercises
at the tempo demonstrated in the DVD. Working
at a fast pace is not recommended, and may
compromise your safety and results.
4. You may not be able to complete all of the
repetitions suggested at first. When you feel your
muscles fatiguing, or are unable to work with good
form and technique, take a short break and rest.
5. Keep track of how many repetitions of each exercise
you are able to do at first. You will be surprised at
how quickly you progress. In just a few weeks you'll
probably be able to complete all of the repetitions
demonstrated in the workout DVD.
6. Progress slowly. If you are very sore and tired after
your workout you are working at a level that is too
™ SYSTEM
your workouts will depend on your current fitness level
and goals. Please refer to the Leg Magic
section of this booklet to determine the workout that
is appropriate for you. In addition, strengthening and
toning exercise for the abdominals and upper body
should be performed 2 to 3 times a week.
2. Cardiovascular Exercise. The Leg Magic
includes a cardio workout program. You can achieve
an effective cardio workout from a variety of activities,
such as walking, hiking, swimming and jogging. We
recommend that your do a cardio workout for at least
30 minutes, 3 times a week. You can easily alternate
days for your Leg Magic and cardio workouts. Again,
™
the frequency and duration of your workouts will
depend on your current fitness level and goals.
Please refer to the Cardiovascular Workout section
on pages 27 and 30 to determine the workout that
is appropriate for you.
3. Nutrition. The Leg Magic System also includes
™
both the Jump Start and Eating Plan booklets to
provide you with healthy eating choices.
™ WORKOUT
hard. Great results can be obtained by working out
at a level that challenges you, but doesn't create
soreness or excessive fatigue.
7. It is important that you know how to work out safely
and properly. These safety steps are for your benefit
and you should follow them closely to maximize the
effectiveness of your workout routine.
8. You should begin to feel results within one to two
weeks of working out with your equipment. Look for
better posture and the feeling of more strength and
efficiency in your muscles.
9. Always hold the Handlebar Assembly when
stepping on and off the Leg Magic
®
Failure to follow this instruction could cause you
to slip and fall, resulting in serious injury or death.
10. T o prevent the Leg Magic exerciser from tipping
®
and causing an injury, set up and use the equipment
on a solid, level surface and follow the exercise
instructions demonstrated in the DVD and the exercise
instructions described on pages 18 through 25 of this
manual. Failure to follow these instructions could result
in serious injury or death.
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16
Workout
™
INNER THIGH
SQUEEZE
WITH ARM
TONING
System
™
This exercise targets the adductor muscles of the inner
thighs as well as the arms and shoulders. Begin in the
"Starting Position." Perform the "Inner Thigh Squeeze"
exercise as described previously. When you are comfortable
releasing your hands from the Handlebar Assembly, the
following Arm Toning exercises may be added. To add a
Biceps Curl, lower the arms and extend the elbows as the
legs sweep outward. See FIG. 25. Then, bend the elbows
and squeeze the biceps muscles as the legs sweep inward.
exerciser.
Fig. 28
Fig. 26
Fig. 25
To add a Shoulder Press, bend the elbows and place the
backs of the hands near the shoulders as the legs sweep
outward. See FIG. 27. Then, press the arms overhead as
the legs sweep inward. See FIG. 28. Repeat the Shoulder
Presses for 20 to 30 seconds. To add a triceps press,
bend the elbows and bring the hands near the front of the
shoulders as the legs sweep outward. See FIG. 29. Then,
extend the elbows behind the body and reach back as the
legs sweep inward. See FIG. 30. Repeat the triceps press
See FIG. 26. Repeat the
for 20 to 30 seconds. Rest between repetitions if needed
Biceps Curls for 20 to or place the hands back on the handlebars if more
30 seconds.
balance assistance is needed.
Fig. 29
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25
Fig. 27
Fig. 30