GAIAM 05-64485 Sliding Core Discs User Guide
- June 5, 2024
- GAIAM
Table of Contents
05-64485 Sliding Core Discs
User Guide
EXERCISE INSTRUCTION
- Warm up for 3-5 minutes before each session.
- Complete 1–3 sets of 8–12 repetitions of each exercise selected.
- Rest approximately 30–60 seconds between each exercise set.
- Perform each exercise in a controlled manner, through a full range of motion.
- When applicable, perform an equal number of exercise repetitions with each arm/leg to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range of motion, increase the rest time between exercise sets or decrease repetitions. Or if unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions through a full range of motion, decrease rest time between exercise sets or increase repetitions.
- Perform each exercise a minimum of 3 times per week.
- Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
SIDE LUNGE
START: Stand on discs with feet shoulder-width apart, knees slightly
bent, back straight and chest high, with head over shoulders and hips.
FINISH: Slide one leg straight out and away from the side of the body
while bending the opposite knee and sitting back and down while hinging
slightly forward at the waist. Return to start position and repeat.
PLANK PIKE
START: Assume a hands/toes straight body position on the floor.
Straighten arms and position both hands on top of discs directly under
shoulders.
FINISH: Tighten core muscles, shift weight down and backward, and slide
both hands back toward the feet. Keep arms straight, and hinge body forward
while pressing heels into the floor with eyes focused downward. Return to
start position and repeat.
CURTSY SQUAT
START: Stand on discs with feet shoulder-width apart, knees slightly
bent, back straight and chest high, with head over shoulders and hips.
FINISH: Slide one leg straight back behind and across the body while
bending the opposite knee and sitting back and down. Hinge slightly forward at
the waist with chest high and head over shoulders. Return to start position
and repeat.
AB CRUNCH
START: Kneel with knees under hips, lower legs and feet on the floor, and
back straight.
Straighten arms and position both hands on top of discs directly under
shoulders.
FINISH: Tighten core muscles, shift weight down and forward, and slide
both hands outward in front of the body with arms straight, back straight, and
eyes focused slightly forward. Return to start position and repeat.
CHEST FLY
START: Kneel with knees slightly behind hips, lower legs and feet on the
floor, and back straight. Straighten arms and position both hands on top of
discs directly under shoulders.
FINISH: Tighten core muscles, shift weight down and slightly forward
while sliding hands outward away from sides of shoulders with arms slightly
bent and back straight. Return to start position and repeat.
MOUNTAIN CLIMBER
START: Straighten arms and position hands directly below shoulders with
feet positioned hip-width apart. Position toes on top of discs, bend one leg
and bring knee toward chest and straighten opposite leg behind the body.
FINISH: Slide and straighten the front leg backward while bending and
sliding the opposite leg forward toward the chest. Repeat in a continuous
forward/ backward pattern.
Product may differ slightly from one shown © & TM 2021 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452.
MADE IN CHINA | SKU 05-64485GUIDE
Documents / Resources
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GAIAM 05-64485 Sliding Core
Discs
[pdf] User Guide
05-64485, Sliding Core Discs
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GAIAM 05-64485 Sliding Core
Discs
[pdf] User Guide
05-64485, Sliding Core Discs
References
Read User Manual Online (PDF format)
Read User Manual Online (PDF format) >>