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Hoist Fitness ROC-IT User Manual

Page 25

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E. JUMPING JAC KS OR
JUMP ROPE:

Stand with both feet together and arms
down at the sides

Complete a jump pattern to an end
position with feet 3 feet apart and arms
together overhead

Jump again, returning to the starting
position and repeat

If jumping rope, stand with feet together
with the rope behind the heels. Swing the
rope overhead and jump as it lowers in
front of the feet

Perform controlled repetitions for 30
– 45 seconds or to fatigue and progress
towards 60 - 90 seconds as conditioning
levels improve

Jogging in place but driving the thighs
ab`amh[kbg`ma^fiZkZee^emhma^Ühhk

Include movement of the upper body by
maintaining a 90º bend at the elbows,
squeezing the arms to the sides and
driving the arms backward from the
shoulders during the arm cycles

Perform repetitions for 30-45 seconds or
to fatigue and progress towards 60-90
seconds as conditioning levels improve

F. HIGH KNEE JOGGING OR
MARC HING:

2 4

I N T E R M E D I A T E P H A S E

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