EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
18
Bench Press
Lie on the glide board. Place the balls of your feet, approximately 10 inches apart, on the foot bar.
Grab the handle holders with your palms facing forward. Inhale slowly and extend the handles upward,
keeping your palms facing forward. Inhale and slowly and extend your arms upward, being careful not
to lock your elbows. Exhale as you pull your arms back. Slowly bring your arms back to the beginning
position as you inhale.
Works the chest, shoulders, triceps, and abdominals.
Start
Finish
Arm Pullover
Lie flat on the glide board and place your feet approximately 6 inches apart on the foot grip bar.
Grab the handle holders and with your palms facing upward fully extend your arms over your head.
Inhale and pull your arms, in an arc-like motion to your side until they touch your thighs. Your palms
will now be facing downwards. Lift your head and shoulders, using your abdominals, as you pull your
arms over your head. Exhale as you pull your arms back. Slowly bring your arms back to the beginning
position as you inhale.
Great for
strengthening
your shoulders,
upper back,
triceps, upper
abs, chest,
and lats.
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
17
Seated Upright Row
Elevate the glide board to your comfort level. Sit on the glide board, facing the headrest, and bend
your knees. Reach out and grab the handle holders. With your palms facing down, pull your hands
back towards your chest in a rowing motion. Inhale as you pull back. Exhale as you pull your arms back.
Slowly bring your arms back to the beginning position as you inhale.
Works the calves, legs, hips, abdominals, lower and upper back, and shoulders.
Start
Finish
Start
Finish
Seated Curls
Sit on the glide board, facing the handle holders, with your legs straddling the glide board. Grab the
handle holders with your palms up. Arms should be extended out in front of you. Keeping your elbows
tight against your sides, inhale and bring your palms towards your shoulders. Keep your back straight
at all times. Exhale as you pull your arms back. Slowly bring your arms back to the beginning position
as you inhale.
Start
Finish
Tricep Extension
Lie flat on the glide board and place your feet approximately 3 inches apart on the foot grip bar. Grab
the handle holders with your palms up, and extend them upward. Keep your upper arms in a stationary
position, inhale, and extend the handles toward your knees. Your palms will now be facing downward
and your arms will be fully extended. Exhale as you pull your arms back. Slowly bring your arms back to
the beginning position as you inhale.
Great workout for your triceps and forearms.
Start
Finish
Lying Tricep Curls
Lie flat on the glide board and place your feet approximately 3 inches apart on the foot grip bar.
Grab the handle holders, fully extend your arms, and bring them to your sides. Keep your upper arms
stationary against your sides, inhale, and bend your elbows, bringing your arms down towards your
shoulders. Exhale as you pull your arms back. Slowly bring your arms back to the beginning position as
you inhale.
Start
Finish
Focus on
working
your biceps,
forearms,
and shoulders.
