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Thane 3 minute legs Manual

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USER’S GUIDEUSER’S GUIDE
22
STRETChES
After every workout, do these stretches to increase flexibility and improve fitness.
For the best results, hold each stretch for 30-60 seconds.
Calves:
Stand in a wide lunge with your back knee straight and your front knee slightly bent. Press your rear heel
toward the floor and hold.
Repeat on other side.
Quadriceps:
Stand with your feet hip-width apart and bend your right knee to bring your heel toward your buttocks. Grasp
your foot with your right hand and hold. Knee should point straight toward the floor, hips pressing slightly
forward.
Repeat on other side.
Back/hamstrings:
Stand with your feet double shoulder-width apart, toes forward, and slowly roll down toward the floor. Allow
your upper body to hang freely, focusing on relaxing your head, shoulders, back and legs.
Shoulders:
Bring your left arm (straight) across your body at chest height and grab your left forearm with your right
hand and hold.
Repeat on other side.
Triceps:
Bring your left arm straight up by your head and bend your elbow, reaching your left fingers down the center
of your back.
Grasp your left elbow with your right hand and pull gently toward the right side.
Repeat on other side.
Chest/biceps:
Reach both arms behind you and lock your fingers together. Reach behind and slightly upward. Hold here
and breathe.
Hamstrings:
Sit on the floor with your right leg extended straight out, foot flexed. Bend your left knee and place the sole of
your shoe on the inside of your right thigh. Reach forward over your right leg and hold.
Repeat on the other side.
Inner thighs/hips:
Sit with the soles of your feet together, knees splayed outward. Hold your feet with both hands and fold
forward over your shoes.
Glutes:
Lie on the floor with your knees bent. Cross your right ankle over your left knee and hold. If you’re more flex-
ible, lift both legs off the floor and pull them in toward your chest with your hands.
Spinal twist:
Lie on the floor. Bend one knee and bring it in to your chest. Pull that same knee across your body to the
side, extending your opposite arm and head away the opposite direction. Hold and breathe.
Repeat on the other side.
USER’S GUIDE
15
SAMpLE WORkOUTS
Standard Squat and Variations
There are tons of ways to use your 3 MINUTE LEGS
™
machine. Try these variations to progress faster and
prevent boredom:
Standard squat
Stand over the seat of your 3 MINUTE LEGS
™
machine with your feet shoulder-width apart, toes
forward. Place both hands on your hips and stand
up tall [a]. Kick your hips back and bend your knees,
squatting toward the floor while keeping your
shoulders back and your chest lifted. Your knees
should track over your toes and your heels should
stay in contact with the floor at all times [b].
When you’ve come as low as you comfortably can,
reverse the move and stand back up to the start in
a fully extended, but not locked, position.
Plié squat
Stand over the seat of your 3 MINUTE LEGS
™
machine with your feet wider than shoulder-width
apart, toes and knees turned out on a diagonal like
a ballet dancer. Place your hands on your hips and
stand up tall [a]. Bend both knees and squat down,
tracking your knees diagonally over your toes and
keeping your chest lifted [b]. When your thighs
come parallel to the floor or you’ve come as low as
you comfortably can, reverse the move and stand
back up to a fully extended, but not locked, position
at the top.
Plié with heel lift
Stand over the seat of your 3 MINUTE LEGS
™
machine with your feet wider than shoulder-width
apart, toes and knees pointed out on the diagonal,
hands on your hips. Lift your right heel off the floor
[a]. Do a plié squat with one heel lifted [b].
Return to the start and replace foot flat on the
ground. Continue, alternating sides.
(a)
(a)
(a)
(b)
(b)
(b)
… 17 …


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