Functional Strength

Exercise Guide
Fast, convenient weight training that helps you look better,
feel better and perform better during everyday activities.
 

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 a 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 life. Giving you the power
and confidence you need to make the most out of even
the most ordinary day.
 Horizon Fitness
Functional Strength
Home Gym Features
2

1 Top pulley

2 Bar
3 Radial arms with 5 positions
4 Handles / leg cuffs
5 Removable seat
6 Leg roller 3

7 Adjustable foot plate

4
5

6 8

8 Low pulley
7

Product photo is for illustrative purposes only, your actual product may vary.

 

How to Use this Guide

Your functional strength exercise guide includes:

1 EXERCISE BOOKLET
• W
 arm-up stretches to prepare your muscles for a
functional strength workout.
• C
 ool-down stretches to be performed after your
workout to reduce muscle soreness and speed
recovery time.
• 42 unique exercises organized by key muscle groups.
•  raining tips, including getting started and progressing
T
your workout.
3 TRAINING CARDS
• 1 time-based total body training card with instruction
on 20-, 30-, and 45-minute exercise routines.
• 1 targeted body training card with exercise routines
that isolate the upper and lower body.
• 1 sport/activity training card with exercise routines
designed to help improve your performance at one of
12 sports or activities.

To start a workout, simply choose one of the training

cards, read the instructions, find the listed exercises in
your exercise booklet, and begin!
Training Tips

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 held for at least 60 seconds.

During the workout

Give yourself adequate rest periods between sets
and exercises. In many instances, this guide includes
recommended rest periods.
Concentrate on proper breathing throughout your
workout (deep breaths, in through nose and out
through mouth).
Maintain correct spine alignment to reduce risk of injury.
Concentrate on engaging your core muscles during the
entire exercise.

After the workout

Take one full day of rest after working a specific muscle
group to give it time to recover.
Proper cool down stretching is recommended.

Don’t forget the cardio

Any functional strength training program should include
cardiovascular exercise, such as walking, running, or
bicycling, to help improve your metabolism and overall
health as you strengthen your heart and lungs.
Horizon Fitness offers a full line of cardio equipment to
complement our functional strength training home gyms.
To find the Horizon treadmill, elliptical or exercise bike
that helps you enjoy a total body workout at home,
visit horizonfitness.com.


 

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 to a different result.

Progression 1:
Visible Muscle Toning/Development
As you increase the weight, decrease the number of
repetitions within each set.
• 6
 to 12 repetitions in each set (decrease weight as
you increase reps)
• 3 to 5 sets per exercise
• Rest period between sets: less than 60 seconds

Progression 2:
Maximize Strength Gains
To fully develop the strength of your muscles, increase
your weight to a level that allows you to complete 1 to
5 repetitions.
• 1 to 5 repetitions in each set (based on weight)
• 4 to 6 sets per exercise
• 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 leg 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 with a fitness ball, or
standing on a half foam roll, while performing your
movements. Or you can mimic the demands of a
specific sport or daily activity.
• 12 to 20 repetitions
• 1 to 3 sets per exercise
• Rest period between sets: less than 90 seconds


 

Warm-Up
Floor warm-up stretches

Spinal Roll
• G
 et on all fours, knees directly below your hips and
hands beneath your shoulders.
• S
 lowly alternate arching your back toward the ceiling,
then dropping the spine.
• Repeat five times in each direction.
Heel Drops
• L
 ie 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.
• P
 lace your hands on your lower abdomen and feel the
muscles of your abdomen draw away from your hands
in order to press the lower back downward.
• K
 eeping your lower back on the floor and using the
muscles of your lower abdomen, slowly drop one foot
to the floor.
• S
 lowly return your foot to the starting position and
repeat with the opposite leg.
• Repeat five times on each side.

Spinal Twist
• L
 ie 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.
• P
 lace 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.
• R
 eturn to center then drop to the opposite side. Your
head should turn in the direction opposite of your knees.
• Repeat five times in each direction.


 10

Standing warm-up stretches

Roll Up
 • S
 tand with feet facing
directly forward and hip
distance apart.
• Bend your knees slightly.
• B
 end forward from the
hips and release your
spine toward the floor.
• T
 ightening the stomach
muscles, slowly draw
your body into a standing
position, rolling up
through your spine.
• Repeat five times.

Bodyweight Squat
• S
 tand with feet parallel
and directly below
the hips.
• S
 lowly lower your hips as
though you’re about to sit
in a chair behind you.
• C
 oncentrate on tightening
your stomach muscles.
Avoid arching your
lower back.
•  eep your knees hip-
K
distance apart, above your
feet, so the movement
is concentrated in your
thighs and buttocks.
• T
 he movement should be
only as deep as you feel
you can control.
• Repeat five times.
 Standing Twist
• S
 tand with feet parallel
and directly below the
hips, and tighten your
stomach muscles.
• K
 eeping your stomach
muscles tightened and
twisting from the waist,
slowly rotate in one
direction and then
the other.
• Repeat five times.

Touch Downs
• S
 tand with feet parallel and directly below the hips,
and tighten your stomach muscles.
• K
 eeping the stomach muscles tightened and twisting
from the waist, bend forward, lifting your left foot
behind you and parallel to the ceiling while reaching
to (or toward) the ground on your right side with your
left hand.
• S
 witch sides, lifting your right foot and reaching down
with your right hand toward the left side of your body.
• Repeat five times.

11
 12

Post-Workout Stretches

Cool-down stretches
Gluteal Stretch
•L
 ying on your back, bend
both knees and place the
right foot on the floor.
• C
 ross the left ankle on
top of the right thigh and
gently press the left knee
away from your body with
your left hand.
• P
 ull 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.
• Keeping a slight bend in
your right knee, raise your
right foot toward the ceiling.
•  lace your hands on the
P
back of your thigh and
gently pull the right leg
toward your body.
• Repeat on the other side.

Calf Stretch
• Stand with feet parallel and
directly below the hips.
• Step your left foot straight
back behind your body. (A
long step will increase the
stretch, a short step will
make it easier.) Your right
foot should remain in line
with your hip.
• Gently press your left heel
down towards the floor.
• Repeat on the other side.
Quadricep Stretch
•  tand with feet parallel and
S
directly below the hips.
• B
 end your left knee and take
hold of your left foot with your
left hand. If you have difficulty
reaching your foot, you may find
it helpful to loop a strap or towel
around your foot. Raise your
right hand for balance.
• S
 traighten the front of your left
leg so that the 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
• R
 aise your left arm overhead
and bend the elbow.
• T
 ake hold of that elbow with
your right hand and gently pull
the arm toward the right side of
your body.
• R
 epeat on the other side.

Shoulder Stretch
• S
 traighten your left arm and
raise it the level of your shoulder.
• U
 sing 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
• T
 urning your thumbs toward
the ceiling, reach both arms
behind your body and lift them
up, keeping the arms straight.

13
 Upper Body 14

e. n.
Chest Press
h. t. k. q. r.
Radial arms in Position 3

• Sit facing 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.
g. f. p. e. l. o. a. b. e...

m.s.t.u.a... e. k. r. k. r. l. o. m
 e. n.
Core Fly
h. t. k. q. r.

Radial arms in Position 3

Seat removed, replaced with fitness ball (if available)

•S
 it (on fitness ball or seat) facing away from the machine
and grasping one handle in each hand.
• With your arms bent, raise your hands upward, bringing
your upper arms parallel to the floor and in line with
your shoulders.
g. f. p. e. l. o. a. b. e...
•K
 eeping your arms bent, bring your elbows forward toward
the center of your chest, using the muscles in the 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
m.s.t.u.a...repetitions.e. k. r. k. r. l. o. m

Upper Body 15
 Upper Body 16

e. n.
Cross Crawl
h. t. k. q. r.

Radial arms in Position 1

Seat removed | Foot plate up

• Stand facing away from the machine with the left handle
in your left hand.
• With your left arm bent, raise your left hand and bring
your upper
g. arm parallel
f. p. to the floor e.and in line with
l. o. a. b. e...
your shoulders.
• In one 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 turning
from the waist.
• Return slowly to starting position.
• Engage your abdominal
m.s.t.u.a... e. muscles throughout
k. r. the movement
k. r. l. o. m
to maintain proper alignment. Avoid arching your lower back.
• Complete repetitions and repeat on opposite side.

d. k. q. s. k. q. b. k. r. a. s.
 e. n.
Power Fly
h. t. k. q. r.
Radial arms in Position 2
Seat removed | Foot plate up

• Stand facing away from the machine with the left handle
in your left hand.
•E
 xtend your left arm to the side and raise it to the level of
your left shoulder.
•S
 weepg. the weight overhead
f. p.
and toward
e.
the rightl. o.side of a. b. e...
your body, while rotating from the waist.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.

m.s.t.u.a... e. k. r. k. r. l. o. m

Upper Body 17
 Upper Body 18
e. n. h. t. k. q. r. b.

g. f. p. e. l. o. a. b. e... a. 1. e. u...

m.s.t.u.a... e. k. r. k. r. l. o. m b new.

d. k. q. s. k. q. b. k. r. a. s. c. t new.

Revolved
e abs.
Shoulder Press
k. q. b new. l. o new. m abs s abs.
Radial arms in Position 4

• Sit facing away from the machine with the left handle in
your left hand.

•W
 hile tightening your abdominal muscles, use your left
hand to press the weight upward and to the right, rotating
from your waist and shoulders.

• Return slowly to starting position.

• Complete repetitions and repeat on opposite side.

e. n. h. t. k. q. r. b.

g. f. p. e. l. o. a. b. e... a. 1. e. u...

Shoulder Press
m.s.t.u.a... e. k. r. k. r. l. o. m b new.
Radial arms in Position 5

• Sit facing 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.
d. k. q. s. k. q. b. k. r. a. s. c. t new.
• Return slowly to starting position.

• Complete repetitions.

e abs. k. q. b new. l. o new. m abs s abs.

Upper Body 19
 Upper Body 20

b. c. t.

a. 1. e. u... k. q. e. n...

Seated
b new. new1.
Inner Shoulder
Radial arms in Position 4

• Sit facing away from the machine with the left handle in
your left hand.
•B
 end your left elbow to bring your upper arm close to your
rib cage and your forearm parallel to the floor.
•H
 old this position as you rotate from your shoulder joint,
c. t new. new2.the weight across the front of your body.
bringing
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.

s abs. k. q. e. new...
 b. c. t.

a. 1. e. u... k. q. e. n...

b new. new1.

Standing
c. t new. new2.
Inner Shoulder
Radial arms in Position 2
Seat removed | Foot plate up

• Stand with your left side toward the machine, and the left
handle in your left hand.
•B
 end your left elbow to bring your upper arm close to your
s abs. ribk.cage and your forearm parallel to the floor.
q. e. new...
•H
 old 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.

Upper Body 21
 Upper Body 22

q. r. b. c. t.

l. o. a. b. e... a. 1. e. u... k. q. e. n...

Standing
k. r. l. o. m
Outer Shoulder
b new. new1.

Radial arms in Position 2

Seat removed | Foot plate up

•S
 tand facing the machine with the left handle in your
left hand.
•B
 end your left elbow to bring your upper arm close to your
rib cage and your forearm parallel to the floor.
k. r. a. s. c. t new. new2.
•H
 old 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.

l. o new. m abs s abs. k. q. e. new...

 b. c. t.

a. b. e... a. 1. e. u... k. q. e. n...

Standing
Arm Curls
m b new. new1.
Radial arms in position 5
Seat removed | Foot plate down

• Stand facing the machine with a handle in each hand,

and standing on the foot plate.
•W
 ith your hands in a comfortable position, wider than
shoulder width, use an underhand grip to hold the
s. handlesc. t comfortably,
new. with your arms extended downward.
new2.

• Without moving your elbows from their position at the

side of your rib cage, bend your arms to raise the handles
to the height of your upper arms.
• Return slowly to starting position.
• Complete repetitions.

m abs s abs. k. q. e. new...

Upper Body 23
 Upper Body 24

b. c. t.

a. b. e... a. 1. e. u... k. q. e. n...

Seated
m b new.
Arm Curl
new1.
Radial arms in Position 5

• Sit facing away from the machine with a handle in each

hand and your elbows next to your body, near your lower
rib cage.
•S
 tarting with arms extended down, slowly bend your
elbows without moving them forward or backward,
s. bringingc. t your
new. hands toward
new2. your chest.
• Return slowly to starting position.
• Complete repetitions.

m abs s abs. k. q. e. new...

 q. r. b. c. t.

l. o. a. b. e... a. 1. e. u... k. q. e. n...

k. r. l. o. m b new. new1.

k. r. a. s. c. t new. new2.

l. o new. m abs
Butterfly Sweep
s abs. k. q. e. new...
Radial arms in Position 2
Seat removed | Foot plate up

• Stand facing the machine with the right handle in your

right hand.
• With your right arm bent, raise your right hand and bring
your upper arm parallel to the floor and in front of your
shoulder, at the midline of your chest.
• In one movement, move your elbow backward, away from
your chest, while rotating from the waist in the direction
of the movement.
• Return slowly to starting position.
• Engage your abdominal muscles throughout the movement
to maintain proper alignment. Avoid arching your lower back.
• Complete repetitions and repeat on opposite side.

Upper Body 25
 Upper Body 26

e. n. h. t. k. q. r.

g. f. p. e. l. o. a. b. e...

Backhand
m.s.t.u.a...
Extension
e. k. r. k. r. l. o. m

Radial arms in Position 1

Seat removed | Foot plate up

• Stand facing the machine with the left handle in your

right hand.
•S
 traighten your right arm and sweep the cable across your
body to extend the arm behind the right side of your body.
d. k. q. s. k. q. b. k. r. a. s.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.

e abs. k. q. b new. l. o new. m abs

 b. c. t.

a. b. e... a. 1. e. u... k. q. e. n...

m b new. new1.

s. c. t new. new2.

Tricep
m abs s abs.
Pressdowns
k. q. e. new...
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 overhand grip to bring the bar down to the height
of your lower rib cage.
•P
 lacing your elbows at the side of your rib cage, lower
your hands toward your thighs, pressing the bar down.
• Return slowly to starting position.
• Complete repetitions.

Upper Body 27
 Upper Body 28

b. c. t.

a. b. e... a. 1. e. u... k. q. e. n...

Seated
Arm Flexion
m b new. new1.
Bar attached to top pulley

• Sit facing away from the machine with your hands close
together on the bar, and your arms extended directly
overhead. Lean forward slightly.
• Bending your arms, slowly pull the weight down behind
your head.
s. • Returnc.slowly
t new. to starting
new2.position.

• Complete repetitions.

m abs s abs. k. q. e. new...

 b. c. t.

a. b. e... a. 1. e. u... k. q. e. n...

m b new. new1.

s. c. t new.
Bent Row
new2.
Radial arms in Position 5 (or bar attached to low pulley)
Seat removed | Foot plate up

• Stand facing the machine with a handle in each hand.

•W
 ith your elbows bent at approximately the level of your
lower rib cage, bend forward slightly from your waist,
m abs while stightening
abs. your abdominal muscles and keeping your
k. q. e. new...
knees slightly bent.
•U
 sing the muscles of your middle back, draw the handles
in toward your abdomen, keeping the elbows bent.
• Return slowly to starting position.
• Complete repetitions.

Upper Body 29
 Upper Body 30

b. c. t.

a. b. e... a. 1. e. u... k. q. e. n...

m b new. new1.

Seated
s. c. t new.
Floor Row
new2.
Two handles attached to low pulley
Seat removed | Foot plate up

•S
 it on the floor, facing the machine, with a handle in each
hand and your feet pressed against the foot plate.
• Your elbows should remain low and near your rib cage in
m abs the starting
s abs.
position.
k. q. e. new...
• Pull the handles in toward your rib cage, moving your
elbows directly behind your body in a rowing motion.
• Return slowly to starting position.
•U
 se 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.
e. n. h. t.
Pulldown
k. q. r. b.

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.

g. f. p. e. l. o. a. b. e... a. 1. e. u...

m.s.t.u.a... e. k. r. k. r. l. o.
UppermBody 31 b new.
 Upper Body 32

q. r. b. c. t.

Overhand
l. o. a. b. e...
Sweep
a. 1. e. u... k. q. e. n...
Radial arms in Position 1
Seat removed | Foot plate up

• Stand facing away from the machine with the left handle
in both hands (or left hand).
•S
 tanding as though you are about to swing a racquet,
sweep both hands downward from above your shoulder,
k. r. l. o. toward mthe opposite bhip, new1. through the waist
new. while rotating
and rib cage.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side
(if using one hand, switch to the right hand).

k. r. a. s. c. t new. new2.
 q. r. b. c. t.

Underhand
l. o. a. b. e...
Sweep
a. 1. e. u... k. q. e. n...
Radial arms in Position 5
Seat removed | Foot plate up

• Stand facing away from the machine with the left handle
in both hands (or left hand).
•S
 tanding as though you are about to swing a racquet,
sweep both hands up toward the right shoulder while
k. r. l. o.
rotatingmthrough thebwaist
new. new1.
and rib cage.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side
(if using one hand, switch to the right hand).

k. r. a. s. c. t new. new2.

Upper Body 33
 Mid Body 34

b. c. t.

Crosscourt
a. 1. e. u... k. q. e. n...
Smash
Radial arms in Position 1
Seat removed | Foot plate up

• Stand facing away from the machine with the left handle
in your left hand.
• Squat down as though moving to sit into a chair.
b new. •A
 s younew1.
lift into the standing position, press your left
hand 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.

c. t new. new2.
 b. c. t.

a. 1. e. u... k. q. e. n...
Lunge to Push
Radial arms in Position 2
Seat removed | Foot plate up

•S
 tand facing away from the machine with the left handle
in your left hand, and your feet hip-distance apart.
•T
 o find your foot position for the lunge, take one large step
forward with your right foot. This is your starting position.
b new. new1.
•S
 quat 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 repetitions and repeat on opposite side.
c. t new. new2.

Mid Body 35
 Mid Body 36
b. c. t.

a. 1. e. u... k. q. e. n...

b new. new1.

c. t new. new2.

s abs. k. q. e. new...
Power Swing
Radial arms in Position 3
Seat removed | Foot plate up

• Stand facing away from the machine with the left handle
in both hands.
• Squat down as though you are moving to sit in a chair.
•A
 s you lift into the standing position, sweep both hands
forward and across your body, while turning from the
waist as though you were swinging a bat.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.
 b. c. t.

a. 1. e. u... k. q. e. n...
Catch to Throw
Radial arms in Position 3
Seat removed | Foot plate up

•S
 tand facing away from the machine with the left handle
in your left hand, and your feet hip-distance apart.
•T
 o find your foot position for the side lunge, take one
large step to the left with your right foot, while keeping
b new. new1.
your left foot on the ground. This is your starting position.
•P
 ress forward with your left hand and turn from the waist
toward the right side of your body 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.

c. t new. new2.

Mid Body 37
 Mid Body 38

b. c. t.

a. 1. e. u... k. q. e. n...
Set Block
Radial arms in Position 1
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 chair.
b new. •A
 s younew1.
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 position.
• Complete repetitions.
• If your product does not allow enough clearance to perform
this exercise, try it one arm at a time.
c. t new. new2.
 b. c. t.

a. 1. e. u... k. q. e. n...
Power Pass
Radial arms in Position 1
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 chair.
b new. •A
 s younew1.
lift into the standing position, press both hands
forward, away from your chest, as though you are passing
a basketball.
• Return slowly to starting position.
• Complete repetitions.

c. t new. new2.

Mid Body 39
 Mid Body 40

b. c. t.

a. 1. e. u... k. q. e. n...
Agility Pass
Radial arms in Position 3
Seat removed | Foot plate up

•S
 tand to the left side of the machine, facing away from it,
with the left handle in your left hand, and your feet
hip-distance apart.
• To find your foot position for the side lunge, take one
b new. new1.
large step to the right with your right foot while keeping
your left foot on the ground. This is your starting position.
•P
 ress forward with your left 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.

c. t new. new2.
e. n. h. t. k. q. r. b.

g. f. p. e. l. o. a. b. e... a. 1. e. u...

m.s.t.u.a... e. k. r. k. r. l. o. m b new.

d. k. q. s.
Downhill Sweep
k. q. b. k. r. a. s. c. t new.
Radial arms in Position 1
Seat removed | Foot plate up

• Stand facing the machine with a handle in each hand, and

your feet hip-distance apart (Advanced option: with the
right handle in your right hand, and standing on your
right leg).
e abs. k. q. b new. l. o new. m abs s abs.
• 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.
•C
 omplete repetitions (Advanced option: repeat on
opposite side).

Mid Body 41
h. t. k. q. r.
Mid
b.
Body 42c. t.

f. p. e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

e. k. r. k. r. l. o. m b new. new1.

k. q. s. k. q. b. k. r. a. s. c. t new. new2.

e abs. k. q. b new.
Mogul Soar
l. o new. m abs s abs. k. q. e. new...

Radial arms in Position 5

Seat removed | Foot plate up

• Stand facing the machine with a handle in each hand, and

your feet hip-distance apart (Advanced option: with the
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, curl both arms up,
performing a bicep curl.
• Return slowly to starting position.
• Complete repetitions (Advanced option: repeat on
opposite side).
 k. q. r. b. c. t.

e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

k. r. k. r. l. o. m b new. new1.

k. q. b. k. r. a.
Quick Turn
s. c. t new. new2.

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.
•W
 ith your right knee slightly bent, bend your left knee and
k. q. b new. raise l.it,o new.
bringing yourmleft
abs thigh parallel
s abs. to thek.floor.
q. e. new...
•W
 hile 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.

Lower Body 43
 Lower Body 44

k. q. r. b. c. t.

e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

k. r. k. r. l. o.
Power Cycle
m b new. new1.

Leg cuff attached to low pulley

Seat removed | Foot plate down

• Stand facing the machine with leg cuff attached to your

right leg.
•W
 ith your left knee slightly bent, bend your right knee and
raise it, bringing your right thigh parallel to the floor.
k. q. b. k. r. a. s. c. t new. new2.
•C
 ontinue 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.

k. q. b new. l. o new. m abs s abs. k. q. e. new...

h. t. k. q. r. b. c. t.

f. p. e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

e. k. r.
Knee Lift
k. r. l. o. m b new. new1.

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.
•W
 ith your right knee slightly bent, bend your left knee and
raise it, bringing your left thigh parallel to the floor.
k. q. s. k. q. b. k. r. a. s. c. t new. new2.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.

e abs. k. q. b new. l. o new. m abs s abs. k. q. e. new...

Lower Body 45
 Lower Body 46

k. q. r. b. c. t.

Kneeling
e. l. o.
Leg Curl
a. b. e... a. 1. e. u... k. q. e. n...
Leg cuff attached to low pulley
Seat removed | Foot plate down

•A
 ttach the leg 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 floor, raise your left leg so that
k. r. k. r. l. o.
the thigh is parallel to mthe ground and the leg is new1.
b new.

extended straight.
•S
 lowly bend, then straighten, the left leg, keeping the
thigh extended, parallel to the ground.
• Complete repetitions and repeat on opposite side.

k. q. b. k. r. a. s. c. t new. new2.
 k. q. r. b. c. t.

e. l. o.
Knee Curl
a. b. e... a. 1. e. u... k. q. e. n...

Leg 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.

•W
 ith your right knee slightly bent, raise your left heel up
k. r. behindk. your
r. l. o. left thigh.m b new. new1.

• Return slowly to starting position.

• Complete repetitions and repeat on opposite side.

k. q. b. k. r. a. s. c. t new. new2.

Lower Body 47
 Lower Body 48

e. n. h. t. k. q. r. b.

g. f. p.
Outer Thigh
e. l. o. a. b. e... a. 1. e. u...

Leg cuff attached to low pulley

Seat removed | Foot plate down

•S
 tand with your left side toward the machine, and a leg
cuff on your right leg.
•S
 tanding on your left leg, with the knee slightly bent,
extend your right leg sideways, away from your left leg,
m.s.t.u.a... e. k. r. k. r. l. o. m b new.
while 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 position.
• Complete repetitions and repeat on opposite side.

d. k. q. s. k. q. b. k. r. a. s. c. t new.
 e. n. h. t. k. q. r.

g.
Inner Thigh
f. p. e. l. o. a. b. e...

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 left leg.
• Attach the leg cuff to your left leg.
•S
 tanding on your righte. leg with the k.knee
m.s.t.u.a... r. slightly k.bent,
r. l. o. m
extend your left leg sideways in front of your right leg.
•K
 eep 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.

d. k. q. s. k. q. b. k. r. a. s.

Lower Body 49
 k. q. r. b. Lower
c. t. Body 50

e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

k. r. k. r. l. o. m b new. new1.

k. q. b. k. r. a. s. c. t new. new2.

l. o new.
Reverse Leg Lift
m abs
k. q. b new. s abs. k. q. e. new...
Leg cuff attached to low pulley
Seat removed | Foot plate down

• Stand facing the machine with a 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.
h. t. k.
Leg Extension
q. r. b. c. t.
Leg 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.
f. p.
• Return
e.
slowly to starting
l. o.
position. a. b. e... a. 1. e. u... k. q. e. n...
• Complete repetitions.

e. k. r. k. r. l. o. m b new. new1.
Lower Body 51
 Lower Body 52

k. q. r. b. c. t.

e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

k. r. k. r. l. o. m b new. new1.

Standing Leg
k. q. b. k. r. a.
Extension
s. c. t new. new2.
Leg cuff attached to low pulley
Seat removed | Foot plate down

• Stand facing away from the machine with a leg cuff on

your left leg.
•S
 tanding on your right leg, engage your abdominal
k. q. b new. muscles and raise your
l. o new. left knee tos abs.
m abs hip heightk.for your
q. e. new...
starting position.
• Extend your left foot forward, straightening your left leg in
front of your left hip.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.
 k. q. r. b. c. t.

e. l. o. a. b. e... a. 1. e. u... k. q. e. n...

k. r. k. r. l. o. m b new. new1.

Core Quad
k. q. b. k. r. a.
Extension
s. c. t new. new2.
Leg cuff attached to radial arm position 4
Seat removed, replaced with fitness ball (if available)

• Sit (on fitness ball or seat) facing away from the machine
with a leg cuff on your left leg, and your right foot on
the floor.
k. q. b new.
•K
 eeping your right knee
l. o new. m absbent and aligned
s abs.
overk.your right
q. e. new...
foot, straighten your left leg, using the muscles on the
front of your thigh.
•K
 eep your abdominal muscles engaged throughout the
movement to maintain proper body alignment and avoid
arching your lower back.
• Return slowly to starting position.
• Complete repetitions and repeat on opposite side.

Lower Body 53
 Lower Body 54

e. n. h. t. k. q. r.

g. f. p. e. l. o. a. b. e...

m.s.t.u.a... e. k. r. k. r. l. o. m

d.
Heel Lift
k. q. s. k. q. b. k. r. a. s.

Bar attached to low pulley

Seat removed | Foot plate down

•S
 tand 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 eup
abs.
onto yourk.toes.
q. b new. l. o new. m abs
• Return slowly to starting position.
• Complete repetitions.
 e. n. h. t. k. q. r.

g. f. p. e. l. o. a. b. e...

m.s.t.u.a... e. k. r. k. r. l. o. m

Single Leg
d.
Heel Lift
k. q. s. k. q. b. k. r. a. s.

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 one foot raised from the ground, slowly rise onto the
toes of your opposite foot.
e abs. k. q. b new. l. o new. m abs

• Return slowly to starting position.

• Complete repetitions and repeat on opposite side.

Lower Body 55