Includes over 70 exercises. For more information on these and other products, visit us at w w w. b o d y s o l i d .
Congratulations on your purchase of the Body-Solid Tools Core Essentials workout pack. Included are 9 different pieces of equipment that can provide over 70 different exercises to tone and build your body. Listed in this workout guide are over 70 exercises grouped by equipment. View the included DVD for videos of the exercises and to see them also grouped by your exercise goals. Also included on the DVD is a recommended exercise routine using the included equipment.
Contents Vinyl Dumbbells.......................................................3 Anti-Burst Exercise Ball..........................................6 Resistance Tubes....................................................9 Speed Rope.............................................................12 Ab Wheel..................................................................13 Push Up Bars...........................................................15 Yoga Mat...........................................................
Vinyl Dumbbells Body-Solid Tools’ Vinyl Dumbbells can be used on their own for a variety of lifting, curling, pressing and stretching exercises. They can also be incorporated into jogging, power-walking, aerobics, physical therapy and yoga routines. ITEM# BSTVD3 Lunge: A great movement for your quads, glutes as well as your calves. Stand in a split position with one foot in front and the other stretched back. Hold a dumbbell in each hand along the sides of your body with your palms facing each other.
Plank Row: Work your abs, bicep, deltoids and more with this movement. Assume the plank position with a dumbbell in each hands, palms facing the ground. Ensure your hips are not sagging but in a straight line with the rest of your body. Rock onto one side of your body slightly and row the other dumbbell. Switch sides and row with the other dumbbell. Tricep Extension: Begin by standing with a dumbbell held by both hands. Ensure your feet should be shoulder-width apart.
Straight Arm Pullover: Lie flat on your back on one end of the bench. Hold one dumbbell with both hands extended behind your head, with elbows slightly bent. Then, raise the dumbbell straight up until the arms are perpendicular to the floor, hold, and lower it back to the starting position. Palms-in Shoulder Press: Stand with feet shoulder-width apart, holding two dumbbells at shoulder level, and palms facing each other.
and then return to the original position Focus on keeping the upper body steady throughout. Stiff-Leg Dead Lift: Stand up with feet shoulder-width apart, holding a dumbbell in each hand against the sides of your body, and palms facing each other. Bring the dumbbells in front of thighs and lower by bending the hips forward. Extend the arms until the dumbbells reach mid-shin, pause, and then return to the starting position. Focus on keeping the back straight throughout the move.
Hamstring Stretch: Start by lying on the ground with your calves rested on the Exercise Ball. Roll your legs on the ball until your feet are flat on the ball, bringing it toward your body. Tighten your abs prior to this movement to engage your core further. Plank: Assume the plank position with your forearms on the ball, hold this position for 15-20 seconds or as long as you can hold it. Superman: Aptly named for Superman’s flying pose, this is a great exercise to work your core.
Overhead Ball Squat: Stand with feet shoulder-width apart. Hold the exercise ball extended above the head with both arms locked. Squat so that the legs form a 90-degree angle with the floor, pause, and then return to starting position. Ball Pass Crunch: Lie down holding an exercise ball with legs raised so that the shins are parallel to the floor. Crunch up, lifting head, shoulders and back off the floor and place the exercise ball between the lower legs.
Resistance Tubes Body-Solid Resistance Tubes are an excellent apparatus for completing full body workouts in less time. ITEM# A lightweight design and BSTRT2 BSTRT4 versatility makes Body-Solid Resistance Tubes the perfect choice for many applications including strength training and rehabilitation. Let’s go over a few of the best workouts to maximize your brand-new Resistance Tubes. One-Arm Chest Press: Begin by at- taching your Body-Solid Resistance Tubes to a stable/un-moving part of your room.
Bicep Curl: Stand on the tube creating tension at roughly arms length and slowly curl your arms up toward your shoulders keeping your elbows tucked at your sides. Bent-Over Fly: Begin by standing on the tubes, creating tension near your legs. Hold one end in each hand with your arms crossed in front of you, bent over slightly. Keep your elbows straight, pull your hands apart and out to your sides. Squat: Make sure the band is an even split between the left and right side of your body.
bending at the elbows. Once the hands have reached the shoulders, slowly return to the starting position. Incline Chest Press: Assume a lunge position, placing the middle of the resistance tube underneath the back foot. Gripping a handle in each hand, bring the band to shoulder level and then fully extend arms overhead. Pause at the top and then slowly bring the band back to the shoulders. Lateral Raise: Stand with feet shoulder-width apart positioned over the middle of the tube.
Resistance Side-Plank: Stand with feet hip-width apart on the center of tube and cross it once or twice in front of the body. Then grasp a handle in each hand, with arms by the sides. Crouch down and walk hands forward to assume full push-up position. Next, shift the body weight onto the left hand and rotate the extended right arm to reach for the ceiling, keeping shoulders down. Pause for three counts, return to push-up position and complete the move on the other side.
Lateral Hurdle Step: Hop with one leg stretched out and the other bent. Switch sides and repeat the motion. Side Swing: Throw the rope back and under to one side while jumping. As the rope travels upward from behind, throw the rope downward and in front of your body, diagonally to the opposite side. Skier’s Jump: Begin with feet together, standing upright. Skip rope jumping a few inches to the right, then to the left. Alternate from side to side, keeping the feet together and the torso straight.
Pike Roll-Up: Start with feet shoul- der-width apart, legs straight and the ab Wheel placed at the feet. Bend over and grip the ab Wheel with both hands. Slowly begin to roll it straight out in front of the body, utilizing the abs to keep the movement fluid and in control. Stop the ab Wheel once the body is fully extended and begin to roll it backwards towards the feet until you are in the starting position. Kneeling Roll-Out: Begin by kneeling on the floor with the feet resting on the ground.
Push-Up Bars Body-Solid Push-Up Bars will dramatically increase your strength, rangeof-motion and turn an ordinary push-up into an explosive workout routine by using your bodyweight as resistance. Here are a few of the best workouts to perform with your new push-up bars as recommended by the fitness experts at Body-Solid. ITEM# PUB1 Push-Up: Assume a standard pushup position with the bars aligned directly under your shoulders, palms facing in.
Tricep Dip: Grab the push-up bars, palms facing the ground and behind your hips. Push your hands down and raise your body up, hold that position for a few moments and bring them back down. Depending on your height this movement may not work. Mountain Climber: Begin by assuming a push-up position with your hands on the bars. Lift your right foot off the floor and slowly raise your knee as close to your chest as possible. Touch the floor with your right foot and return to the starting position.
Yoga Mat The Body-Solid Tools Yoga Mat provide a stable, non-slip surface for yoga, pilates, ground-based movements like push-ups and sit-ups as well as stretching. ITEM# BSTYM5 Forward Bend: Stand straight with your feet together and arms alongside the body. Breathing in, extend your arms overhead then breath out, bend forward and down towards your feet. Stay in the posture for 20-30 seconds and continue to breath deeply.
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