This programme is for Advanced and those with a very good, general fitness
3x10 repititions of each exercise unless otherwise stated

Midline Chest Press:

Pectoralis major

Hold the exerciser in front of you at chest height, lift your elbows parallel and begin pushing inwards.

Alternative Position:

This exercise can be performed seated.

Shoulder Press:

Deltoids, Upper Trapezius and Triceps

Push one handle against a ceiling (or fixed flat object above you). Grip the other handle with elbow bent. Keep upper body straight and facing forwards and then push upwards.

Repeat on the other arm

Lateral Adduction

Deltoids, Latissimus Dorsi, Pectorals

Feet shoulder width apart. Place one handle on one side of your upper thigh. Hold the handle with an outstretched arm and pull inwards towards your body. Repeat on the other side.

Bicep Curl:

Biceps

Using a bench or table to support your arm, hold the exerciser handle in the palm of your hand. Keep your elbow slightly bent and tight into your body. Secure the other handle with your opposite hand, into your shoulder. Begin flexing your elbow to compress the exerciser.

Repeat on the other arm.

Lateral Bicep Curl:

Biceps

Hold one handle into your shoulder, and grip the other handle keeping your arm fairly straight, and out to the side. Bring your hand towards your shoulder, allowing your elbow to bend. Compressing the exerciser.

Repeat on the other arm.

You may like to support your extended arm on a table, or similar surface.

Abdominal Crunch: 2 x 15 repetitions

Upper - Mid Abdominals

Lie on your back, feet on the floor and knees bent.Place one handle across your thighs, just above the knee and grip the other with both hands at your chest. Push forward with your upper body, rolling your shoulders off the floor. Do not move your hands.

(Note: Change to a smaller shaft if more comfortable for this exercise).

Reverse Curl: 2 x 20 repetitions

Hip Flexors

As with the Abdominal Twist, perform this exercise lying on your back, with your feet on the floor and your knees bent. Place the exerciser handle comfortably across your thighs, just above the knee. Grip handle with both hands, secure into your chest. Lift your knees up to 90 degrees. Pull your knees back towards you. Do not move your hands. Compress the exerciser with your legs.

(Note: Change to a smaller shaft if more comfortable for this exercise).

Abdominal Curls: 2 x 15 repetitions

Upper Abdominals

Sitting down, with your legs out in front of you (knees slightly bent). Place the exerciser comfortably at arms length between your legs. Hold the other handle into your chest with both hands, and curl spine forward compressing the exerciser.

(Note: Change to a smaller shaft if more comfortable for this exercise).

V Sits (Abdominals): 2 x 20 repetitions

Upper Abdominals

Lying on your back, bring your knees up, place one exerciser handle across the lower part of your thighs, just above the knees. Lift your shoulders off the floor and bring your knees towards you at the same time, to compress the exerciser.

Oblique Press: 2 x 15 repititions

Internal & External Obliques

Kneel on the floor, with the exerciser vertically inline to the side of either leg. Keeping your upper body straight, lean sideways compressing the exerciser. Repeat on the other side.

It is advised you place a pillow/cushion under your knees to kneel on.

Alternative Position:

If you have any history of knee problems this exercise can be performed seated. Keep your upper body straight and lean down sideways compressing the exerciser.

Quadricep Raises:

Hip Flexors & Quadriceps

Lying down with your legs straight, bend one knee and place the exerciser comfortably on your thigh, above your knee. Lift your leg up and towards you, counterbalancing the exerciser by pushing back in to the other handle with both hands.

Repeat on the other side.

Anterior, Lower Leg Flexion:

Tibialis Anterior, Dorsi Flexors

Sit up straight with your legs in front of you (use a back support if necessary). Place the exercise handle across your toes. Hold the other handle to anchor it still, and pull your toes back towards you.

Lunges: 2 x 20 repetitions on each side

Quadriceps, Hip Flexors, Gluteals, Hamstrings, Gastrocnemius, Tibalis, Anterior

Keeping your upper body straight and aligned, take a step forward. Place the exerciser on the opposite side to your lead leg and sink down. Pushing your weight through your knee and the exerciser. Repeat on the other side

(Please not that during this exercise the Compact Fitness System is acting as a support and should not be compressed. Change to a smaller shaft if more comfortable).

Posterior Lower Leg Press:

Gastrocnemius, Planter Flexors and Extensors

Sit up straight with your legs out in front of you (use a back support if necessary). Place one exerciser handle against a wall (or flat sided solid object), position the other handle across the balls of your feet, begin pointing your toes forwards to compress the exerciser.

Remember to maintain proper spinal alignment during the exercise, by sustaining the inwards curve of your lower back.

Posterior Lower Leg Press (Legs Bent):

Soleus

Sit up straight with your legs out in front of you and legs bent slightly. Place one exerciser handle against a wall (or flat sided solid object), position the other handle across the balls of your feet, begin pointing your toes forwards to compress the exerciser.

Remember to maintain proper spinal alignment during the exercise, by sustaining the inwards curve of your lower back.