Stamina Products 35-1650F - Manual (Page 14)

BASIC WORKOUT
Basic Workout Exercises
( Do each movement 10 times)
Contact Bounce, Big Bounce
Place your feet shoulder-width apart and bend at the knees. Place your
hands on your waist. Start bouncing very gently without your feet leaving
the mat. On your second bounce, bounce high enough that your feet
leave the mat; only bounce as high as you feel comfortable bouncing.
Continue to alternate your bounces back and forth. A variation can be
done by raising your forearms as if you are doing biceps curls.
Knee Raises
While in the Contact Bounce position, alternately raise your right and
left knees to just above waist height. Repeat the movement back and
forth. You can add your own variations to this movement such as raising
your arms out to the sides or to the front.
Jumping Jacks
With your feet together in the center of the mat, simultaneously bounce
and land with your feet shoulder width apart. At the same, raise your
arms out to the sides and overhead. Then, bounce and land with your
feet back together and your arms resting at your sides. Repeat the
movement.
Upright Row
While in the Contact Bounce position, alternately raise your knees to
just above waist height. At the same time, perform an upright row with
your arms to chin height each time you raise a knee. Repeat the
movement.
Twist Bounce
With your feet together in the center of the mat bounce and twist your
lower body to the right, simultaneously twisting your upper body to the
left. Then bounce and twist your lower body to the left, simultaneously
twisting your upper body to the right. Repeat the movement.
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