EXERCISES FOR THE CALVES.ACHILLES TENDON (8)
Place both your hands on the wall and support your full body weight. Then move your left and right leg
alternately backwards. This stretches the back part of the leg. Maintain this position for 30-40 seconds if
possible.
EXERCISE INSTRUCTIONS
Workout frequency
We recommend that you start exercising on the stepper al least every other day. Beginners may want to
start with a 5-minute program and advance to 15 minutes then 30 minutes done at the same time or
broken into three 10 minute sessions. If your fitness level is sufficiently high, you may choose to
workout every day, but remember to always listen to your body.
Proper stepping technique
After mounting the stepper, it is important that you make a mental note to where the base of the unit is
compared to the depth of your personal stride. While striding, do not let the pedal stop hit the base
section. Simply shift your weight from one leg to the other prior to each pedal touching the base.
Free swinging step
Easy cardiovascular workout. Step on the lateral thigh stepper. Slowly begin to swing your arms from
side to side as if you were walking normally. You can increase the intensity of your workout by swinging
your arms higher. However only swing your arms at a higher level when you are comfortable with a
gentle and easy swinging motion.
Deep thigh squats
Helps define, strengthen and tone buttocks, hips and thighs.
Lower your buttocks closer to the base of the unit by bending your hips and knees. DO not allow your
knees to go in front of your toes. Do as many repetitions in this position as you can comfortably, then
return to your normal stepping position to give your legs a rest.
Overhead press
Defines your shoulders while it trains your legs. While stepping, position your hands near your
shoulders. Every time your right or left foot is down against the pedal, extend both hands over your head
toward the ceiling, without locking-out your elbows. Next, as you press the opposite foot against the
pedal, slowly lower your arms back to their starting position and repeat.
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