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This programme is for Intermediates and those with a good, general fitness
3x10 repititions of each exercise unless otherwise stated
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 Lower Pectoral Press:Pectoralis major, Pectoralis minorHold the exerciser in front of you. Relax your arms down to your sides, holding the exerciser comfortably between your palms, push inwards, keeping your upper body straight and still. |
 Shoulder Press:Deltoids, Upper Trapezius and TricepsPush 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. |
 Lateral AdductionDeltoids, Latissimus Dorsi, PectoralsFeet 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. |
 Tricep Press:TricepsHold the exerciser with a straight arm horizontally, and with the other hand grip the other handle and bend your elbow outwards. Keep your shoulders and outstretched arm still and push forward until your arm becomes straight. You may wish to support your extended arm |
 Pectoral Compression:Pectorals, Latissimuss Dorsi, Anterior DeltoidSitting down, place one handle of the exerciser between your legs, with both hands gripping the handle. Keeping your elbows horizontal and shoulders straight, push downwards to compress the exerciser. |
 Abdominal Crunch: 2 x 15 repetitionsUpper - Mid AbdominalsLie 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). |
 Abdominal Twist: 2 x 15 repetitionsAbdominalsLying on your back, with your feet on the floor and knees bent.Place the exerciser handle comfortably across your thighs, just above the knee. Grip the other handle with both hands oever your chest. Slightly twist the handle in the direction of movement. Bring the opposite shoulder off the floor towards the opposite knee. The other shoulder stays on the floor. Do not move your hands. (Note: Change to a smaller shaft if more comfortable for this exercise). |
 Abdominal Curls: 2 x 15 repetitionsUpper AbdominalsSitting 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). |
 Hamstring Contractions:HamstringsStand with your back against a wall, place one foot slightly in front of the other. Place the exerciser on the floor, slide your extended leg back towards the wall, bending your knee at the same time. Compress the exerciser. |
 Side Squat: 2 x 15 RepetitionsQuadriceps, Hip Flexors, Gluteals, Hamstrings, Tibialis AnteriorKeeping your back straight place the exerciser alongside your foot vertically. Hold the other handle with one hand, bend your knees and squat downwards. Repeat on the other side. (Please note that the Compact Fitness System is acting as a support and does not need to be compressed). |
 Adductor Press:AdductorsSitting down (with back supported if necessary). Place the exerciser horizontally between your legs with the handles just above your knees. Push inwards with your legs keeping your feet still. (Note: Change to a smaller shaft if more comfortable) |
 Squat:Gluteals, Hamstrings, Tibialis AnteriorPlace exerciser handle in front of you, between your feet, hold the other handle with both hands and squat down, compressing the exerciser. (Please note that the Compact Fitness System is acting as a support and does not need to be compressed). |
