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• You should be able to feel yourself pivot or bend
from the hip—not from the back. Don't round your
back as the bar moves forward.
• Always place the ball of each foot in the centre of
each pedal.
• Always bring the handlebar as close as possible to
your stomach or rib cage. If you are new to exer-
cise, don't extend the bar too far forward for the
first few weeks of your exercise program. As your
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STANDARD WORKOUT POSITION
We strongly recommend that you begin every exercise session in this posi-
tion. As a warm-up, it provides a balanced workout, distributing the empha-
sis between upper and lower body. Vary emphasis by pulling more with the
arms or pushing more with the legs. Keep your back vertical and upright at
all times. You should also vary your hand grip to target certain muscle
groups. For example, a wide overhand grip will target your shoulders; a
close overhand grip (shown) will target your triceps; and a close underhand
grip will target your biceps.
Muscles affected: All Major Muscle Groups
2
WRIST ROLL
As your strength increases, you'll want to challenge yourself by toning your
forearms even more. Use the wrist roll with either the close or wide over-
hand grip. As you pull the handlebar toward your stomach, roll your knuck-
les forward in a smooth motion.
Muscles affected: Forearm Flexors
3
CENTRE POST GRIP
Grip the centre post high with one hand above the other. Perform ten repe-
titions. Change your hand positions and perform the same number of repe-
titions. For greater emphasis try one hand at a time.
Muscles affected: Biceps and Chest
back becomes stronger and more flexible, allow
the handlebar to travel farther forward for increased
range of motion.
• Change grip positions and toe positions often to
add variety and balance to each workout.
• Your thumbs can be placed next to the first finger
or wrapped around the handlebar. Use these
thumb positions interchangeably during each work-
out for greater forearm endurance.
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4
TOES STRAIGHT
Place the ball of each foot in the middle of each pedal. Push with your toes
pointed forward, and then pull your feet back with toes up and heels down.
This tones the lower legs. Start with just a few minutes per workout and
gradually increase with each workout.
Muscles affected: Shins and Calves
5
TOES TURNED
The direction that your toes are turned will vary the effect of your workout.
If your toes are turned slightly in whilst pointing and flexing, this emphasis-
es the outer calves. If your toes are turned slightly out whilst pointing and
flexing, this emphasises the inner calves. You can also turn you toes out
and open your knees to tone your inner thighs. Regardless of which toe
position you choose, always keep your kneecap in line with your toes.
Muscles affected: Calves and Thighs
6
UPPER BODY EMPHASIS
Place your feet on the upper pedals and choose any grip.
Muscles affected: Arms, Upper Back, and Chest
7
LOWER BODY EMPHASIS
Grip the centre post low and place your feet on the lower pedals. For more
emphasis on the stomach, tighten your abs and pull them in.
Muscles affected: Abdomen, Legs, and Lower Back
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