Fitness Quest Pilates Power Gym Owner's Manual page 18

Hug A Tree
Sit in a cross-legged position on the Glideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and extend
your arms out to the sides at chest height, with the elbows curved in a soft arc. See FIG. 25a. Contract your
chest muscles and bring the handles together in front of you. Maintain the soft arc in your elbows in order
to smoothly move the Glideboard. See FIG. 25b. Pause, then slowly return to the start position.
Perform 8 to 16 repetitions
Works the chest and front shoulders.
Fig 25a
Glideboard Incline Position
Beginner B
Advanced
B or C
Accessory: Handles
Triceps Press
Lie on your back with your head on the Headrest. Bend your knees with the ankles crossed in a relaxed
position or align your knees over your hips with your calves parallel to the Glideboard, legs together and
toes pointing up. Grasp one handle in each hand with your palms facing upward. Bend your elbows, placing
them on the Glideboard and pull the upper arms in tightly to your sides so your forearms are vertical and
your palms face forward. See FIG. 26a. Holding your upper arms stationary, slowly extend the elbows,
bringing your palms down toward the outside of your thighs. See FIG. 26b. Do not lock the elbows. Pause
at the end of the motion. Then, slowly bend the elbows and release back to the starting position.
Perform 8 to 16 repetitions
Works the back of the upper arms and forearms.
VARIATION: Perform the same movement with your elbows lifted off the Glideboard.
Fig 26a
Glideboard Incline Position
Beginner A
Advanced B or C
Accessory: Handles
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Fig 25b
Tension Cords
#1 or #2
#1, #2 and/or #3
Fig 26b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
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Developing Your Pilates Power Gym Workout
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The choices you make about the frequency (how often),
the duration (how long), and intensity (how hard) at
which you workout, will directly influence your results.
Before beginning any workouts on the Pilates Power
Gym exerciser, you should first determine your current
™
fitness level. The following are guidelines that you can
use to determine your fitness level, but remember these
are just guidelines. You must always listen to your body.
Start out at a level that is comfortable to you and
progress sensibly.
Beginner – No previous exercise experience,
or have not exercised in a long time.
Intermediate – Have been exercising regularly
for three months or more.
Advanced – Have been exercising regularly for
six months or more.
How Often, How Long, How Hard
Beginners should start out slowly and perform only
as many exercises as you are able to do with good
form and technique. Your Pilates Power Gym system
™
includes the Pilates Power Gym workout DVD. The
™
DVD includes a complete workout appropriate for a
beginning exerciser. Start by doing this workout (or as
much of the workout as you can comfortably perform)
three times a week. Your goal is to complete one
workout, three times a week, with good form.
I
ntermediates should strive to complete one Pilates
Power Gym workout every other day. Once you can
™
comfortably complete this workout with good form and
technique, you may increase intensity by adding Tension
Cords or increasing the incline of the Glideboard.
Advanced should strive for a long term goal of
completing the Pilates Power Gym workout most days
™
of the week. To increase the challenge of your workout,
you may add Tension Cords and/or increase the incline
of the Glideboard. Remember, always work out and
progress at a pace that is comfortable to you, and make
sure you can complete all of the repetitions of each
exercise with good form and technique.
Remember, if you would like a VHS tape of the
workout, please refer to page 4 for ordering
information.
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