exercise insonder |FITPe eee re eee are Se Pree yer ne Pesca Pua cor meen ee ee ery ‘options for working out your lower body (legs and glutes) and also provide work out Pee et eee eran) Remember to ease yourself into a new een ec? ‘out and that you have a full understanding, Senet eens eect eat) See ee eet taretey ! ee eens ee bessesmmante eter nets Listes Sree ee ena ee ee eet eee erateFitness training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced. Donot exercise without proper instruction orsupervision, or without first consulting your doctor. If you experience any discomfort while using this product, or whilst following any of the exercises in this guide, stop the act mediately. Always check equipment for wornor damaged parts beforeuse. If any defects are found donotusethe product. ‘The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program, or if you have any medical condition or injury that can possibly ‘worsen with physical activity. This programis designed orhealthy individuals 18 years and older only. ‘The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pos eee eer aera for their safety and know their limits. Before partal De es ee eo eee cau ne tc] De ee Cnn co tees Seer eee ‘The exercises in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician, Don't perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist, Don't perform any exercise without properinstruction. Always do a warm-up prior to any exercise, See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to the exercises certs Ifyour physician recommends thatyou don'tuse this orany other program, please follow your doctor's advice. IMPORTANT! Always warm up before doing any workout and follow the advice of your doctor. Please see our full disclaimer of ae Didyou will have to repeat these exercise at least 1-3 times a 3 period of time. Be aware though that you let your muscles rest before Usually thistakesup day asyouwillstraininstead oft Coa aca ele Spel ee ee cee eet ete) Se et ee ee coer rd SO ae tro es ere perform a squat. at eee ear cesreny Bring the right leg back to shoulder with position Ce Een Ce Ona Seca Repeat the whole exercise for 10-15 times. insonder | FiTKeep Your Legs Straight Place the loop resistance band just above your ankles (or thighs for amore advanced option) ee ee cee ersten Coker ere Ete cones in ee nee ints Slowly raise your right leg outwards and hold for 3-5 seconds. Cece et ee eee ee ee Repeat the whole exercise 10-15 times and switch to the left leg, insonder|FiT mamKeep Your Back Straight ete coe ent ee ee cened Pen erst mr ker eres be helpful to lean against a wall or something. Pon ee ee or en ht feet back to the ground and stand in shoulder width position, Repeat the whole exercise 10-15 times and switch to the left leg insonder | FiTa Coe cae Place the loop resistance bands on your feet just above your Start in upright position with your legs shoulder width apart. It can be helpful to lean against a wall or somethi Slowly bring your feet back down and stand in shoulder width peers Repeat the whole exercise 10-15 times and switch to the left leg insonder|FiT maminsonder | FiTECT a Zoe ESTE Get on all fours, with your hands shoulder width apart and your feet hip width apart, place the band just above your knees. lowly raise your right leg (keep it in a 90-degree corner and when, high is parallel to the floor hold for 3-5 seconds lowly bring your knee back to the floor Repeat the whole exercise for 10-15 times and switch to your left a insonder|FiT mamCoreen Pee ee o eee eis feet hip width apatt, place the band just above your knees, ‘> Slowly stretch your leg and raise your foot until your leg is parallel to the floor, make sure you point your right leg a little bit See eenteke ct bending the | Slowly bring your feet back to the ground and get back in your pene the whole exercise for 10-15 times and switch to yous left insonder | FiTinsonder|FITKeep Your Legs Straight Place the resistance band just above your ankles reer aero ee eter? down on your back with your le Pee Slowly bring you right leg back to shoulder Seren ORS See ee eects leftleg. insonder | FiTinsonder|FITCORI mane LOU Ca) eae re eee pe een tee eee es Serer sara ee insonder | FiTCoe mItd e career aU AV ty Place the resistance band around your wrists, with your arms straight out in front of you, one above the other. Stand with your feet shoulder width apart or sit on a chair with your back straight, whichever is most comfortable. Slowly pull your arms apart and hold for 3-5 seconds. your arms back to the starting position, See ye eee eto od jion on the band at all times. Pee eet insonder|FiT mamEe ce eee s ecco insonder | FiTCoro aera Pe Meaney SUE a TIT) Loop the resistance band around your right knee ere ee er ener ctr Race LES tna foot flat on the floor. Slowly raise your arm and hold for 3-5 seconds SO eee teed Focus on smooth, controlled movements and try to Pentre ee ser ere ties Repeat exercise for 10-15 times ee eee in your left hand for your left insonder|FiT mamCRU eae LOE) slight bend in you ity D Hold one end of the loop band against your collar bone and grip Peer ere ee eee tT and with your feet shoulder width apart jowly extend your arm and hold for 3-5 seconds. Cee ac eos ed ocus on smooth, controlled movements and try to keep tension Peres tats eer seers sat exercise with the band on your left knee and in your left, Perret iety insonder | FiTevvve Bootylicious Stronger Legs ee ing Thigh Stree ee ees Repeat the exercises 4 times each Poe need es evvve8 Upper Body insonder | FiTFull Body Workout t: Full Body Workout 2: exoreretl evove exons Sa ery Rene etary eee eereetan) Peet eer etoy Do this work out 2/3 times a week to achieve to most result insonder | FiT