Spirit XT485 User Manual

Page 23

XT485 Treadmill

1. Hold the dumbbells at shoulder height with an

overhand (palms facing forward) or neutral (palms
facing one another) grip

2. Press the dumbbells straight overhead until your

arms are fully extended

3. Slowly lower to the start position
4. Repeat this sequence for the duration of the strength

interval

DUMBBELL SHOULDER PRESS

1. Hold the dumbbells at shoulder height behind your

head with a neutral grip (palms facing one another);
your elbows should be pointed straight ahead

2. Raise the dumbbells overhead until your arms are

fully extended; your upper arms should remain
stationary, pivoting at the elbows

3. Slowly lower to the start position
4. Repeat this sequence for the duration of the strength

interval

DUMBBELL TRICEP OVERHEAD EXTENSION

1. Hold the dumbbells with an underhand grip (palms

facing forward) beside your thighs

2. Tuck your upper arms into your ribcage
3. Curl the dumbbells to shoulder height by pivoting at

your elbows

4. Slowly lower to the start position
5. Repeat this sequence for the duration of the strength

interval

DUMBBELL BICEP CURL

EMPHASIS: SHOULDERS

EMPHASIS: BACK OF ARMS

EMPHASIS: FRONT OF ARMS