Footwork

Pedal: Single and Dual

Springs: Light to make it easier; heavy to make it more difficult.

Benefits: Warms up the muscles and prepares the cardiovascular system for the workout.

Set Up: Sit on the front edge of the chair with your feet on the pedal, knees bent to 90°. Place your arms in a “genie” position, with your elbows bent and hands touching elbows, palms down. Sit up tall with your abs drawn in and up shoulders down, and neck long. Throughout the exercise, avoid rocking your torso by using your power house to control your movement.

HEELS: Place your heels on the pedal with feet parallel, knees and toes touching, and feet flexed. Keeping your torso still, begin to pump your feet down and up in quick, precise movements while maintaining tension on the springs.

Do 20 pumps.

RUNNING: Switch to a dual pedal. Place the ball of one foot in the center of each pedal and rest your hands behind you on the edge of the Chair. Begin to pump your feet in a rhythmic tempo as if you were running, keeping your spine long and maintaining tension on the springs. Do 20 pumps with each foot.

Running up & Down

Pedal: Dual

Springs: Heavy to make it more difficult.

Benefits: Works both the upper and lower body, as well as the cardiovascular system.

Set Up: Face the Chair and hold onto either side of its platform, wrapping your fingers around the edges. Draw your navel in toward your spine and step the balls of your feet onto the pedals, heels raised, pressing the pedals to the floor.

Using your powerhouse to keep your torso still, bend your left knee and lift it toward your chest, leaning forward and bringing a bit of weight onto your arms.

Inhale as you slowly lower the pedals toward the floor, then exhale to run up again, using your powerhouse throughout. Do 20 reps (1 rep equals 1 up and 1 down).

leg press downs

Pedal: Single

Springs: Light to make it easier; heavy to make it more difficult.

Benefits: Tones the thighs,

buttocks, hips, and deep

abdominal muscles.

Set Up: Stand facing the Chair with the arch of your right foot on the pedal, legs straight or right knee bent, abs drawn in, and buttocks firm to keep your torso still.

Turn to the right and place your left foot flat on the pedal, legs straight or left knee bent. Reach your arms out to the side at shoulder level, palms down, abs drawn in, and buttocks firm. Inhale, then exhale and press the pedal toward the floor squeezing your buttocks and inner thighs. Inhale and slowly raise the pedal a few inches, then exhale and press it back toward the floor. Do 20 presses, then turn around and do 20 presses with your right leg.

Turn to face away from the Chair and place your left foot flat on the pedal, legs straight or left knee bent, abs drawn in, and buttocks firm to keep your torso still. Reach your arms forward just above your chest, palms facing in. Inhale then exhale as you press the pedal to the floor squeezing your buttocks and inner thighs. Inhale and slowly raise the pedal a few inches, then exhale to press it back to the floor. Do 20 presses, then switch legs and do 20 presses with your right leg.

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