User manual
For product codes 164 0003, 163 2008, 163 2011, 163 2024, 163 2037,
163 2040, 233 7106, 235 4301, 235 4314, 235 4327, 184 6108, 184 6111,
161 0505, 161 0518, 161 0521, 233 7917 & 233 7904
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I. Box push-ups (core, chest, arms, shoulders)
Stretch out your arms and put your hands on the top corner of the box, about shoulder-width apart. Keep your feet
close together on the floor and your back straight. Lower your torso by bending your elbows to an angle of about 90
degrees. Then push yourself back up to the starting position.
J. Decline push-ups (core, chest, arms, shoulders)
Stretch out your arms and put your hands on the floor, about shoulder-width apart, while placing your feet close
together on the box. Keep your back straight and lower your torso by bending your elbows to an angle of about 90
degrees. Then push yourself back up to the starting position.
K. Dips (arms)
Sit on the edge of the box, with your arms extended and your hands on the box. Stretch out your legs and keep
your feet on the floor. Now lower your bum by bending your elbows to an angle of about 90 degrees. Then push
yourself back up to the starting position.
L. Fast jump-ups (legs, bum)
Stand on the box with your feet about hip-width apart. Your heels should be positioned just before the edge. Bend
your knees and jump down onto the floor with both legs. Immediately jump back up to the starting position. The
contact with the ground should be as short as possible. Repeat this exercise several times.
