Welcome to Functional Strength Training from Horizon Fitness For extraordinary living on ordinary days Whether your daily routine involves putting away dishes and groceries, playing 2 round of golf, or spending time ‘outdoors with your garden or grandkids, functional strength training can help you increase your range of ‘motion, prevent injury, and simply enjoy your favorite activities more. Regardless of your age or fitness level. Functional strength training builds the muscles that increase your overall quality of fe. Giving you the power and confidence you need to make the most out of even the most ordinary day. 2072 Soe 18d 2 ssa estanwane jorizon Fitness unctional Strength lome Gym Features mn) &., a © Top pulley @ Bar © Racial arms with 5 positions Q Handles /teg cults © Removable seat Q Leg roller © Adjustable foot plateHow to Use this Guide Your onetional strength x ® 1 EXERCISE BOOKLET + Warm-up stretches to prepare your muscles for a functional strength workout. ise guide includes: + Cool-down stretches to be performed after your workout to reduce muscle soreness and speed recovery time. ises organized by key muscle groups. + Training tps, including getting started and progressing your workout. ‘3 TRAINING CARDS +L time-based total body taining card with instruction and 45-minute exercise routines. ol 7 body training card with exercise routines that Isolate the upper and lower body. +1 sport/activity training card with exercise routines designed to help imprave your performance at one of 12 sports or activities. To start a workout, simply choose one of the training your exercise booklet, and 202 Seog 13d ¢ sam estonansBefore you begin You are strongly encouraged to consult with a physician before starting any nutrition or exercise program. To avoid injury during or after any physical activity, always perform adequate warm-up and cool-down stretches included in this guide. Each stretch should be hold for at least 60 seconds. During the workout yourself adequate rest periods between sets ‘and exercises. In many instances, this guide includes recommended rest periods. Concent oper breathing throughout your workout (deep breaths, in through nose and out through mouth). Maintain correct spine alignment to reduce risk of injury. gaging your core muscles during the After the workout Take one full day of rest after working a specific muscle group to give it time to recove Proper cool down stretching is recommended. Don't forget the cardio ‘Any functional strength training program should include cadiovascular exercise, such as walking, ruming, or bicycling, to help improve your metabolism and overall health as you strengthen your heart and lungs. Horizon Fitness offers a full ine of cardio equipment to ‘complement our functional strength training home gyms. Tofind the Horizon treadmill, elliptical or exercise that helps you enjoy atta bay workout at ome, 2072 Soe 18id $Progressing Your Routine Changing your functional strength program every 4 to 6 weeks helps ensure that you will continue to see results from your program, and avoid boredom with your routine Variations include: + Number of sets, repetitions, and rest intervals. + Amount of weight lifted + Increased demands on stability and balance. Each variation will lead you toa different resut.Progression 1: Visible Muscle Toning/Development ‘As you inerease the weight, decrease the number of repetitions within each set. +6 to 12 repetitions in each set (decrease weight as you increase reps) +305 sets per exercise + Rest pe 1d between sets: less than 60 seconds Progression 2: Maximize Strength Gains To fully develop the strength of your muscles, increase your weight toa lovel that allows you to complete 1 to 5 repetitions. +1 to 5 repetitions in each set (based on weight) +Ato6 sets per exorcise ‘Rest period between sets: 3 to 5 minutes Progression 3: Increase Stability & Balance ‘Try standing rather than sitting, standing on one leg rather than two, isolating one arm or ieg before working on the ‘opposite side, or adding rotation to your movement. You can introduce stability training equipment by replacing your home gym’s seat witha fitness ball, or standing on a half foam rol, while performing your ‘movements. Or you can mimic the demands of a specific sport or daly activity +12 0 20 repetitions +1 to sets per exercise + Rest period between sets: less than 90 secondsSpinal Roll ‘Get on all fours, knees directly below your hips and hands beneath your shoulders. + Slowly alternate arching your back toward the ceiling, then dropping the spine. + Repeat five times in each directionHeel Drops + Lia on your back and press your lower back to the floor, with both feet elevated, shins parallel to the ground, and knees aligned over the hips. + Place your hands on your lower abdomen and fee! the muscles of your abdomen draw away from your hands in order to press the lower back downward + Keeping your lower back on the floor and using the muscles of your lower abdomen, slowly drap one foot ta the floor. «Slowly return your foot to the starting position and repeat with the opposite leg. «+ Repeat five times on each side. Spinal Twist + Lia on your back and press your lower back to the floor, with both feet elevated, shins parallel to the ground, and knees aligned over the hips, + Place your hands on your lower abdomen and feel the muscles of your abdomen draw away from your hands, then place your hands at your side. «Drop your knees slowly to one side of your body. + Return to center then drop to the opposite side. Your head should turn inthe direction opposite of your knees. + Repeat five times in each direction10 Standing warm-up stretches Roll Up + Stand with fet facing directly forward and hip distance apart + Bend your knees slightly + Bend forward from the hips and release your spine toward the floor. + Tightening the stomach muscles, slowly draw your body into a standing Position, rolling up through your spine. + Repeat five times. Bodyweight Squat + Stand with feet parallel and directly below the hips. + Slowly lower your hips as, though you're about to sit ina chair behind you «Concentrate on tightening your stomach muscles. ‘void arching your lower back + Keep your knees hip distance apart, above your feet, so the movement is concentrated in your thighs and buttocks. ‘The movement should be only as deep as you feel you can contol + Repeat five times.Standing Twist + Stand with feet parallel, and directly below the hips, and tighten your stomach muscle. ‘Keeping your stomach muscles tightened and twisting from the waist, slowly rotate in one direction and then the other, + Repeat five times. Touch Downs + Stand with feet parallel and directly below the hips, and tighten your stomach muscles. ‘+ Keeping the stomach muscles tightened and twisting from the waist, bend forward, lifting your left foot behind you and parallel tothe ceiling while reaching to (or toward) the ground on your right side with yo left hand, + Switch sides, lifting your right foot and reaching down with your right hand toward the left side of your body. + Repeat five times. "ut Stretches Cool-down stretches Gluteal Stretch + Lying on your back, bend both knees and place the right foot on the flor. + Cross the left ankle on top of the right thigh and gently press the left knee away from your body with your left hand + Pull the right thigh up and in with your right hand ‘Repeat on the other side. Hamstring Stretch ‘Lie on your back, with your legs on the floor and knees slightly bent e + Keeping a slight bend in e Your right knee, raise your Fight foot toward the ceiling. + Place your hands on the back of your thigh and ‘ently pull the right leg toward your body. eat on the other side. Calf Stretch + Stand with fet parallel and tly below the hips. «Step your let foot straight back behind your body. (A Tong step will increase the stretch, a short step will make it easier.) Your right foot should remain inline with your hip. «Gently press your left heel down towards the floor. eat on the other side. 202 Seog 18d ssa estst ans| Quadricep Stretch * Stand with feet parallel and directly below the hips. + Bend your left knee and take hold of your left foot with your left hand. f you have difficulty reaching your foot, you may find ithelpful to loop a strap or towel ‘around your foot. Raise your right hand for balance. + Straighten the frant of your left leg so thatthe knee is pressing toward the floor and you feel the stretch on the front of your left thigh + Repeat on the other side. Tricep Stretch + Raise your left arm overhead and bend the elbow. + Take hold of that elbow with your right hand and gently pul the atm toward the right side of your body. + Repeat on the other side. Shoulder Stretch + Straighten your left arm and raise itthe level of your shoulder. + Using the right hand, reach beneath your arm to'the left elbow and gently pull the arm across the front of your body. + Repeat on the other side Bicep Stretch + Turning your thumbs toward the celing, reach both arms bohind your body and lit them up, Keeping the arms straight 3Le eS ee ra ! Chest Press Radial arms in Position @ + Sitfacing away from the machine with a handle in each hand. ‘+ Keeping your hands parallel to the floor, push the handles. forward directly in front of your body. ‘Return slowly to starting position. + Complete repetitions. — ® a 2072 Seog Guin 1 sosamm 20230 aMi Core Fly Radial arms in Position @ Seat removed, replaced with fitness ball i available) + Sit on fitness ball or seat) facing away from the machine ‘and grasping one handle in each hand + With your arms ben, raise your hands upward, bringing Your Upper arms parallel tothe floor andin line with Your shoulders. «+ Keeping your arms bent, bring your elbows forward toward the center of your chest using the muscles inthe front of your chest + Return slowly to starting position. + Engage your abdominal muscles throughout the movement to maintain proper alignment. Avoid arching your lower back. + Complete repetitions. aS 2072 Seg Side 2 ssa 2080h aM)! i Cross Crawl Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine with the left handle your left hand. ‘With your left arm bent, raise your left hand and bring your upper arm parallel to the floor and in line with your shoulders, ‘Inone movement, bring your elbow forward toward the ‘center of your chest while straightening your left arm, using the muscles in the front of your chest and tu the waist. + Return slowly to starting position ‘+ Engage your abdominal muscles throughout the movement in proper alignment. Avoid arching your lower back. ‘Complete repetitions and repeat on opposite side. from 2012 Seg Guin 3 ssa 20802 aMI Power Fly Radial arms in Position @ Seat removed | Faot plate up + Stand facing away from the machine with the left handle inyour left hand. ‘+ Extend your left arm to the side and raise it to the level of your left shoulder. ‘+ Sweep the weight overhead and toward the right side of your body, while ratating from the waist ‘+ Return slowly to starting positic ‘Complete repetitions and repeat on opposite side. ean 2072 Seg Side & sosamm 20808 aM— Pen) \ Revolved ) Shoulder Press Radial arms in Position @ + Sit facing away from the machin withthe let handle in your lefthang. ‘+ While tightening your abdominal muscles, use your left hand to press the weight upward and tothe right, rotating from your waist and shoulders. ‘+ Return slowly to starting position ‘Complete repetitions and repeat on opposite side. 2072 Seg Side 5Shoulder Press Radial arms in Position @ «+ Sitfacing away from the machine with a handle in each hand. + Start with your arms bent and elbows at your rib cage. ‘Press the weight up above shoulder height in front of your body. ‘+ Return slowly to starting position. Complete repatitions.era Wi} Seated 4 SL Inner Shoulder Radial arms in Position @ + Sit facing away from the machine with the left handle in your left hand, ‘Bend your left elbow to bring your upper arm close to your rib cage and your forearm parallel tothe floor. ‘+ Hold this position as you rotate from your shoulder joint, bringing the weight across the front of your body. + Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. Ko 2072 Seg Side ei) Standing i. Inner Shoulder Radial arms in Position @ Seat removed | Foot plate up ‘* Stand with your left side toward the machine, and the eft handle in your left hand. ‘+ Bend your left elbow to bring your upper arm close to your rib cage and your forearm parallel to the floor. ‘+ Hold this position as you rotate from your shoulder joint, bringing the weight across the front of your body. ‘Return slowly to starting position. + Complete repetitions and repeat on opposite side. ‘+ As a progression, you may stand on one leg while working the opposite arm, ae 2072 Seg Siena 8 sosamn 20800 aMreer hi fi, Standing wt Outer Shoulder Radial arms in Position @ Seat removed | Foot plate up ‘Stand facing the machine withthe left handle in your left hand. znd your left elbow to bring your upper arm clase to your rib cage and your forearm parallel to the floor. ‘+ Hold this position as you rotate from your shoulder joint, drawing the weight away from the front of your body. ‘Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. 2072 Steg Side 9 sosamn 208at aM} \y\ Standing | Arm Curls Radial arms in position @ Seat removed | Foot plate down + Stand facing tho machine with a handle in each hand, and standing on the foot plate. + With your hands in a comfortable position, wider than shoulder width, use an underhand grip to hold the handles comfortably, with your arms extended downward + Without moving your elbows from thir position atthe side ‘of your rib cage, bend your arms to raise the hands to the height of your upper arms. + Retutn slowly to starting po + Complete repetitions. eae 2072 Seog den 10 sosamn 20812aMLe eS ee Cae 1 | \\ Seated JL JE Are Curl Radial arms in Position @ « Sit facing away from the machine with a handle in each hhand and your elbows next to your body, near your lower rib cage. ‘+ Starting with arms extended down, slowly bend your elbows without moving them forward or backward, bringing your hands toward your chest. + Return slowly to starting position. + Complete repetitions. — ® a 2072 Seg dein 1 sosamn 208MRadial arms in Position @ Seat removed | ‘Stand facing the machine withthe right handle in your right hand, «With your right your upper arm shoulder, atthe midline of your chest. + Inone movement, move your elbow backward, away from your chest, whi ‘ofthe movement. ‘Return slowly t tormaintain proper alignment. Avoid arching your lower back. ‘Complete repetitions and repeat on opposite side. Butterfly Sweep Foot plate up nt hand and bring front of your ‘arm bent, raise you parallel to the floor and rotating from the waist inthe direction 0 starting position. 2092 Seg dein 12dy) \ Radial arms in Position @ Seat removed | Foot plate up + Stand facing the machine withthe left handle in your right hand, «Straighten your right arm and sweep the cable across your body to extend the arm behind the right side of your body. + Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. aN J — ® [ 2092 Seg dein 03 sosamn 20:46AMI Tricep | || Pressdowns Bar attached to top pulley Seat removed | Foot plate down + Stand facing the machine with your hands at shoulder width on the bar, and standing on the foot plate. ‘Use an overnand grip to bring the bar down tothe ‘of your lower rib cage. + Placing your elbows atthe side of your rib cage, lower your hands toward your thighs, pressing the bar down, + Return slowly to starting position. = Complete repetitions. eae 207 Seog de nl sam 2081 aM— Pea | |, Seated il E Arr Flexion Bar attached to top pulley « Sit facing away from the machine with your hands close together onthe bar, and your arms extended directly overhead, Lean forward slightly. ‘ Bending your arms, slowly pull the weight down behind your head. ‘Return slowly to starting position + Complete repetitions. Qo 2072 Seg dein 8 sosamn 208anaMRadial ams in Position @(or bar attached to low pulley) Seat removed | Foot plate up i facing the mac ‘With your elbows bent at approximately the level of your lower rib cage, bend forward slightly from your ‘hile tightening your abdominal muscles and ke knees slightly be ‘Using the muscles of your middle back, draw the handles in toward your abdomen, keeping the elbows bent. + Return slowly to starting position. + Complete repetitions. ing your eae 2097 Seg dein 16|\MA\ Seated 4. Floor Row ‘Two handles attached to low pulley Seat removed | Foot plate up + Sit an the floor, facing the mac hhand and your feet prassed a + Your elbows should remain low and near your rib cage in the starting position. + Pull the handles in toward your rib cage, moving your ‘elbows directly behind your body in a rowing motion. ‘Return slowly to starting position. ‘Use the muscles of your middle back and shoulders to ‘create the movement by bringing the shoulder blades closer together at the end of the movement. ‘Complete repetitions. —\ 7 2072 Seg dein 17 sam 2082t aMPulldown Bar attached to high pulley « Sit facing the machine with your hands on the bar grips. ‘Pull the bar down toward your body in front of the chest. + Return slowly to starting position. ‘Complete repetitions.= Co | , Overhand \| Sweep Radial arms in Position @ Seat removed | Foot plate up ‘+ Stand facing away from the machine with the left handle in both hands (or left hand). ‘ Standing as though you are about to swing a racquet, sweep both hands downward from above your shoulder, toward the opposite hip, while rotating through the waist and rib cage. to starting position, ton opposite right hand). a @ 207 Seg iden 18 sam 20824 aM\ Underhand | Sweep Radial arms in Position @ Seat removed | Foot plate up «+ Stand facing away from the machine with the left handle inboth hands (or left hand). + Standing as though you are about to swing a racquet, sweep both hands up ight shoulder while rotating through the jons and repeat on opposite side 4, switeh tothe right hand). Te) 2072 Seep nt 20Pree) (M,. Crosscourt ' |) Smash Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine withthe left hancle inyour let hand. + Squat down as though moving to sit into a chai. ‘+ As you lift into the standing position, press your left hhand forward, away from your chest, rotating from the waist and reaching the arm toward the opposite side of your body. ‘Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. 2072 Seg dein 28Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine withthe left hance in your lefthané, and you fet hip-distance apart. ‘+ Tofind your foot position forthe lunge, take one large step forward with your right foot. This is your starting position, ‘+ Squat down on your right leg, keeping your right knee over the ‘center of your right foot and bend your left knee toward the floor, raising the heel of your left foot to the ceiling. ‘+ Maintaining the distance of your legs, return slowly to starting position while pressing your left hand forward in the chest press movement. ‘Complete repotitions and repeat on opposite side. Mid Body | 35 20972 Seg dein 22 sos 20n24aMPore | Power Swing Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine withthe left hancle inboth hands. + Squat down as though you are moving to sit in a char. ‘As you lift into the standing position, sweep both hands forward and across your body, while turning from the waist 4s though you were swinging a bat. + Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. 2072 Seg dein 23 ssa 20820 aM‘ Catch to Throw Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine withthe left hance in your left hand, and you fet hip-distance apart. + To find your foot position forthe side lunge, take one large step tothe left with your right fot, while Keeping your lft foot onthe ground. This is your starting postion. + Press forward with your left hand and turn from the waist toward the right sie of your body a you bend your right knee over you right foot, keeping your left leg straight. + Return slowly to starting postion. + Complete repetitions and repeat on opposite side, crm eL 207 Seog den 24 ssa 208st aM| Pore | Set Block Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine with a handle in each hand. + Squat down as though you are moving to sit in a char. + As you lift into the standing position, press both hands. up and forward, away from your body, as though you were blocking a volleyball. ‘+ Return slowly to starting positic ‘Complete repetitions. ‘ Ifyour product does not allow enough clearance to pertorm this exercise, try it one arm ata time. 2072 Seg dein 28 sosamn 20nsbaM| |( Power Pass Radial arms in Position @ Seat removed | Foot plate up + Stand facing away from the machine with a handle in each hand. + Squat down as though you are moving to si in char. + As you lift into the standing position, press both hands forward, away from your chest, as though you are passing abaskeital, + Return slowly to starting postion. + Complete repetitions. Mid Body | 39 207 Seg iden 26| ra \ Agility Pass Radial arms in Position @ Seat removed | Foot plate up + Stand to the lft side of the machin, facing away from it, withthe left handle in your left hand, and your feet hip-distance apart. ‘+ To find your foot position for the side lunge, take one large step tothe right with your right foot while keeping your left foot on the ground. This is your starting position. ‘Press forward with your let hand as you bend your right knee over your right foot, keeping your left leg straight. ‘Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. 20972 Seg dein 29 sosamm 20nsaM! Downhill Sweep Radial arms in Position @ Seat removed | Faot plate up the machine with a handle in each hand, and tance apart (Advanced option: withthe your right hand, and standing on your + Stand faci your feet right handle right log). ‘Squat down as though you are moving to sit in a chair. + Return slowly to standing position, pressing both arms downward and behind you as you do. ‘+ Complete repetitions (Advanced option: repeat on ‘opposite side). Pree 2072 Seg dein 26| Pra wt ) /, Mogul Soar Radial arms in Position @ Seat removed | Foot plate up + Stand facing the machine witha handle in each han your feet hip-distance apart (Advanced op right handle in your right hand, and standing on your right leg). ‘Squat down as though you are moving to sit in a chair. ‘As you return to standing position, cur! both arms up, performing a bicep curl. + Return slowly to starting position. ‘+ Complete repetitions (Advanced option: repeat on opposite side). 2072 Seg iden 28 sosamm 2086 aM80 Quick Turn Leg cuff attached to low pulley Seat removed | Foot plate down + Stand facing away from the machine with leg cuff attached to your left log. ‘With your right knee slightly bent, bend your left kn raise it, bringing your left thigh parallel tothe floor. ‘= While keeping your left leg in the raised position, rotate your waist, shoulders and torso towards the left side of the body. ‘Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. Peo ms 202 Soegh Sein 30 ssa 208s aMPower Cycle Leg cuff attached to low pulley Seat removed | Faot plate down ‘Stand facing the machine with leg cuff attached to your right lg ‘With your left knee slightly bent, bend your right knee and raise it, bringing your right thigh parallel to the floor. ‘+ Continue through the starting position as though you are on a bike, keeping your right knee bent and raising your right heel upward behind your right thigh. ‘Complete repetitions and repeat on opposite side. —\ J 2072 Soegh GideaLeg cuff attached to low pulley Seat removed | Foot plate down + Stand facing away from the machine with leg cuff attached to your left leg. «With your right kn raise it, bringing ‘+ Return slowly to starting position. + Complete repetitions and repeat on opposite side, Peon a 2072 Soong Gide 52(a Kneeling rt Leg Curl Leg cuff attached to low pulley Seat removed | Foot plate down ‘Attach the lag cuff to your left ankle and then come into position on all fours on the floor, facing away from the machine. + Keeping one knee on the loa, raise your left leg so that the thigh is parallel to the ground and the leg is ‘extended straight. += Slowly bor ‘extended, parallel to the ground. ‘+ Complete repetitions and repeat on opposite side. yon straighten, the eft log, keeping the thigh —\ J 2092 Seg dein 33i Knee Curl Log cuff attached to low pulley Seat removed | Foot plate down ‘Stand facing away from the machine with the leg cuff attached to your left leg. your left heel up ‘With your right knee slightly bent behind your left thigh. + Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. Peon acy | sso en see saLeg cuff attached to low pulley Seat removed | Foot plate down ‘Stand with your left side toward the machine, and a leg cuff ‘on your right leg. knee slightly bent, sideways, away from your left leg, hile keeping your right knee straight. + Keep your left knee aligned over your left foot and avoid bringing the right leg forward or backward, ‘Return slowly to starting po ‘= Complete repetitions and repeat on opposite side. aN J — ® [ 2072 Soegh Gide 38 sosamm 208MLeg cuff attached to low pulley Seat removed | Faot plate down ‘Stand with your left side toward the machine, and a leg cuff on your left leg. ‘Attach the leg cuff to your left leg. + Standing on your right leg withthe knee slightly bent, ‘extend your left log sideways in front of your right leg. ‘* Keop your right knee aligned over your right foot and avoid thrusting your right hip out to the side. + Return slowly to starting position. + Complete repetitions and repeat on opposite side. Pen a 2072 Soegh Side 36 ssa 20848 aMt Reverse Leg Lift Leg cuff attached to low pulley Seat removed | Foot plate down ‘Stand facing the machine witha leg cuff on your right leg. ‘+ Keeping your left knee very slightly bent, extend your right leg behind your body without bending the knee, and keeping the toes pointed straight down toward the floor. + Place your hands on the seat back for stability, if necessary. ‘+ Avoid arching your lower back to increase the movement, + Return slowly to starting position. ‘Complete repetitions and repeat on opposite side, —\ J 2072 Soegh Gide 37 sosam 20ns6 aMLeg Extension Log roller attached to low pulley « Sit facing away from the machine. + Place the front of your shins behind the leg roller at the bottom of the machine. With your back against the pad, extend your legs forward, straightening, but not locking, your knees. eee 202 Seog Sen 38 ssa 2084 aMStanding Leg Extension Leg cuff attached to low pulley Seat removed | Faot plate down ‘Stand facing away from the machine with a leg cuff on yout let eg. ‘and raise your left knee to hip height for your starting position. front of your left hip. ‘Return slowly to starting position. + Complete r tions and repeat on opposite side. No e 2072 Seg Side 38 ‘Standing on your right leg, engage your abdominal muscles Extend your left foot forward, straightening your left leg inCo | e 4 e | |, Core Quad )! || Extension Leg cuff attached to radial arm position @ Seat removed, replaced with fitness ball (it available) « Sit (on fitness ball or seat) facing away from the machi with a leg cuff on your left leg, and your right foot on the floor. + Keeping your right knee bent and aligned over your right foot, straighten your left leg, using the muscles on the ‘front of your thigh. ‘* Keep your abdominal muscles engaged throughout t ‘movement to maintain proper body alignment and avoid arching your lower back. ‘Return slowly to starting position. ‘Complete repetitions and repeat on opposite side. eee 207 Seog den 40 ssa 20830 aMA Ah WW Heel Lift Bar attached to low pulley Seat removed | Foot plate down ‘Stand facing the machine with your hands at shoulder width ‘on the bar, and your arms extended down. ‘* With your feet hip-distance apart and facing directly forward, slowly rise up onto your toes. ‘Return slowly to starting position. ‘Complete repetitions. aN J — ® [ 2072 Seg dein 61 sosamm 208sh aMSingle Le UW Fest Lite 2 Bar attached to low pulley Seat removed | Faot plate down toes of your opposite foot. + Return slowly to starting position. ‘Stand facing the machine with your hands at shoulder width on the bar, and your arms extended down. ‘With one foot raised from the ground, slowly rise onto the ‘Complete repetitions and repeat on opposite side. Per a9 (st Telt] a=) 20-minute total body: beginner ‘This routine allows you to experience an effective, total body ‘workout in a short perio Details Repetition: Choose a weight that allows you to complete 15, repetitions, or one set, of each movement Sets: Work upto completing tree sets af each movement. When you can easily complete 3 sets of 15 repetitions, Increase the resistance or try the intermediate workout Rest periods: Rest between sets for less than 90 seconds, but fora period of time that is long enough for you to recover sufficiently to complete the next set WEEE Chest Press pore 14 WEE Pulldown pox: 91 INE Leg Extension ace 51 ‘This routine ads a reverse teg lift and a body exercise. The lower repetitions wll allow you to increase your weight for greater muscle development. Details Repettions: 10 Sets: Rest periods: less tan 60 seconds ME Chost Pross co 14 ME Pulldown pore 31 MME Leg Extension. poo: 51 HE Reverse Leg Lift par0 50 MEE Bont Flow pays 29 20 Soegh Caden 19 (st Telt] a=) 30-minute total body ‘Builds upon the 20-minute total body routine, focusing on smaller, visible muscle groups. Improves the appearance of these areas, as wel as strengthens the tendons and stabilizing muscle fers ofthe shoulders and Details Repetition: 15, Sets: 3 Rest petiods ess than 90 seconds The 20-minute beginner routine PLUS: WE Tricep Pressdowns por: 27 WM Standing Arm Curls sr0 29 WE Bent ROW pore 29 45-minute total body ‘Builds upon the 20- and 30-minute routines by adi addtional exercises that focus on improving the stability and functioning ofthe knees, hips, an shoulers, common sites 3 utlzing a standing position, you wil continue to ore and increase the transferability oft tnercises to your daly activity. By working each side ofthe body individually, you will improve the balance of strength on each side of your body, independent adcressing weakness or compensa Details Repetitions: 15, Sets: Rest patiods ess than 90 seconds The 30-minute routine PLUS: IEEE Inner Thigh pore 49 IN Outer Thigh sr= 48 ME Revolved Shoulder Press pc 18 207 Seng Cand 2TARGETED BODY TRAINING Upper and Lower Body Training stabilizing your hody to target specific mus ttowth and strength. Routines focus on mare sete with fewer repetitions. You should Increase the weightyou ae iting forthe greatest benefit. ‘The upper and lower body routines shouldbe performed back to-back on alternating days of the week to strengthen your ‘entire body. Perform each workout at least 2-3 times per week for best results. Upper Body Routine Details Repettions: 8 Sete: 4 Rest periods oss then 60 seconds ME Chest Press pore 14 HEE Pulldown psx 91 TE Shouldor Pross sr» 19 ME Seated Arm Curl page 24 IEE Seated Arm Flexion paxo20 IEE Seated Floor Row pore 20 2072 Seg Cand 3 sosamn 20:34AMTARGETED BODY TRAINING Lower Body Routine Details Repetitions: 8 Set: 4 Rest periods: INE Leg Extension ors 51 INN Reverse Leg Lift par: 50 IEEE Inner Thigh poze 49 IEE Outer Thigh por> 48 IEE Kneeling Leg Curl pase 40 than 60 seconds I ® ~ 2072 Soengh Cand 4 sosamn 20202 aMEXERCISE BY ACTIVITY Sports and activity-specific exercises Goal Customize you functional strength training routine to complement you favorite sports and activities. + Improve performance + increase stability + Provent injury Method: Allows free standing, movements, so you ean customize a weightliting routine that incorporates the rotation, care engagement, and ‘mult-sirectional movement you use every day. Time: These workouts are designed for use with the 20-minute routines featured inthis guide, Follow recommended sets/reps and rest times accordingly Racquet sports (tennis, racquetball) MEE Overhand Sweep ayo 52 MEE Underhand Sweep pro 23 ME Crosscourt Smash por: 94 WEE Backhand Extension par: 26 Golf EEE Underhand Sweep pro 33 WN Backhand Extension pore 26 MN Seated Inner Shoulder se: 20 MM Standing Outer Shoulder pays 22 Jogging / Running MEN Knee Lift pore 45, ME Knee Curl page 47 HENNE Lunge to Push pays 35 ME Inner Thigh pace 49 IEEE Outer Thigh 2:0 40 Hiking ME Knee Lift pars 45, INN Reverse Leg Lift poo 50 IEEE Inner Thigh ce 49 Cycling INE Power Cycle parc 44 ME Bent Row 90029 WEEE Core Fly pave 15 MNEIE Core Quad Extension porc59 IEE Outer Thigh page 207 Seng Cand §EXERCISE BY ACTIVITY Baseball / Softball lm Power Swing IEE Catch to Throw IEE Standing Inner Shoulder ME Standing Outer Shoulder ‘Swimming MEE Butterfly Sweep MEE Cross Crawl lM Reverse Leg Lift lm Power Fly Volleyball MEE Set Block iE Power Fly MEE Heel Lift WEE Cross Craw! Basketball WE Power Pass [EEE Inner Thigh e IEEE Outer Thigh [EE Hool Lift Cross-Country Skiing [EEE Inner Thigh IEE Outer Thigh ME Agility Pass, HEE Downhill Sweep Downhill Skiing EEE Mogul Soar lm Quick Turn [EEE Inner Thigh [EE Outer Thigh Soccer ME Knee Lift ll Roverse Log Lift IEEE Single Leg Heel Lift [EE Inner Thigh om Sungh Can 6 sosamm 20208 aM® @ HORIZON 1600 Land Die Cotage Give, W1 53527 horizonfitness.com | 800.244.4192 (© 20072008 Honzon Fitness NO J 202 Sh a Cin ® soso aovataa