GAIAM Home Gym Kit Push-up Bars Instructions
- June 5, 2024
- GAIAM
Table of Contents
GAIAM Home Gym Kit Push-up Bars
Push-up Bars
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 in each direction to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range of motion, increase 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 for maximum results.
- 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.
BENT LEG
START: Kneel on the floor, grasp Push-Up Bars vertically on the floor,
position hands directly under shoulders, straighten arms and bend legs. Keep
back straight, with head and shoulders aligned.
FINISH: Slowly bend arms and lower body toward floor while maintaining a
straight body position. Straighten arms, return to start, and repeat.
BENT LEG WIDE
START: Kneel on the floor, grasp Push-Up Bars horizontally on the floor,
position hands wider than shoulder width, straighten arms and bend legs. Keep
back straight, with head and shoulders aligned.
FINISH: Slowly bend arms and lower body toward floor while maintaining a
straight body position. Straighten arms, return to start, and repeat.
BENT LEG DIP
START: Sit on the floor between Push-Up Bars, grasp handles vertically on the
floor, position hands directly under shoulders, straighten arms and bend legs.
Keep back straight, with head and shoulders aligned.
FINISH: Slowly bend arms and lower body toward floor while maintaining a
straight body position. Straighten arms, return to start, and repeat.
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 in each direction to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range f motion, increase 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 for maximum results.
- 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.
STRAIGHT LEG
START: Get in plank position, grasp Push-Up Bars vertically on the floor,
position hands directly under shoulders, straighten arms and bend legs. Keep
back straight, with head and shoulders aligned.
FINISH: Slowly bend arms and lower body toward floor while maintaining a
straight body position. Straighten arms, return to start, and repeat.
STRAIGHT LEG WIDE
START: Get in plank position, grasp Push-Up Bars horizontally on the floor,
position hands wider than shoulder width, straighten arms and bend legs. Keep
back straight, with head and shoulders aligned.
FINISH: Slowly bend arms and lower body toward floor while maintaining a
straight body position. Straighten arms, return to start, and repeat.
STRAIGHT LEG DIP
START: Sit on the floor between Push-Up Bars, grasp handles vertically on the
floor, position hands directly under shoulders, straighten arms and legs. Keep
back straight, with head and shoulders aligned.
FINISH: Slowly bend arms and lower body toward floor while maintaining a
straight body position. Straighten arms, return to start, and repeat.
Resistance Tube
EXERCISE INSTRUCTION
-
As a warm-up before each session, perform each selected exercise 3–5 times without the Resistance Tube.
-
Complete 1–3 sets of 8–12 repetitions of each exercise selected.
-
Rest approximately 30–60 seconds between each exercise set.
-
Perform every exercise 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 rest time between exercise sets. 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. -
Perform each exercise a minimum of 3 times per week for maximum results.
-
Allow 24–48 hours of complete rest between each Resistance Tube exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
FOOT POSITIONING
SIDE RAISE
START: Stand in a staggered stance. Place tubing under front foot and with
knees slightly bent. Grasp handles with palms facing thigh and position arms
at sides of body, directly under shoulders.
FINISH: Lift arms up and away from sides of body, to shoulder height. Keep
wrists firm and elbows soft. Return to start and repeat.
ARM EXTENSION
START: Stand in a staggered stance and position back foot on tubing with knees
slightly bent. Grasp one handle with both hands, bend arms and position behind
head.
FINISH: Straighten arms overhead directly above shoulders. Keep wrists firm
and upper arms stationary. Return to start and repeat.
Resistance Tube
EXERCISE INSTRUCTION
- As a warm-up before each session, perform each selected exercise 3–5 times without the Resistance Tube.
- Complete 1–3 sets of 8–12 repetitions of each exercise selected.
- Rest approximately 30–60 seconds between each exercise set.
- Perform every exercise 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 rest time between exercise sets. 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.
- Perform each exercise a minimum of 3 times per week for maximum results.
- Allow 24–48 hours of complete rest between each Resistance Tube exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
LUNGE
START: Stand in a staggered stance and position front foot on tubing and back
foot slightly behind body with knees slightly bent. Grasp handles and position
at shoulder height in front of body.
FINISH: Bend legs, keeping back knee above floor and front knee over toes.
Keep shoulder blades squeezed together, head and chest forward. Push back up
to start and repeat.
FRONT RAISE
START: Stand in a staggered stance. Place tubing under front foot with knees
slightly bent. Grasp handles with palms facing thigh and position arms at
sides of body, directly under shoulders.
FINISH: Lift arms up and forward in front of shoulders. Keep wrists firm and
elbows soft. Return to start and repeat.
CHEST FLY
START: Stand in a staggered stance. Place tubing under back foot with knees
slightly bent. Grasp handles and position arms at sides of body with palms
facing up.
FINISH: Raise arms up and inward in front of chest with arms slightly bent and
palms of hands facing inward. Return to start and repeat.
ARM CURL
START: Stand in a staggered stance. Place tubing under front foot with knees
slightly bent. Grasp handles and position arms at sides of body.
FINISH: Bend arms and bring hands in front of body to shoulder height. Keep
wrists firm and elbows at sides. Return to start and repeat.
Speed Jump Rope
EXERCISE INSTRUCTION
- Warm up for 3-5 minutes before each exercise session.
- Complete each movement selected for 20-60 seconds.
- Perform 1-3 sets of each selected movement.
- Rest approximately 30-60 seconds between each set of movements.
- Complete select movements equally in both directions to avoid the development of muscular imbalance.
- Perform every movement in a safe and controlled manner.
- If unable to complete a movement for a minimum of 20 seconds perform the movement more slowly, or take more rest between movements. Or if unable to achieve moderate to maximal fatigue following the completion of 60 seconds of movement perform the movement more quickly, or take less rest between movements.
- Perform exercise session a minimum of 3 times per week for maximum results.
- Allow 24-48 hours of rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
Caution!
It is important to ensure that your handles are secure prior to each use.
Please check that each screw is secure in place prior to beginning
your workout.
BASIC JUMP
Stand with feet hip-width apart and grasp handles with rope loop on floor behind heels. Bend arms, rotate wrists and forearms and swing rope overhead. Hop with two feet and allow rope to pass underneath feet in a continuous touch-hop foot pattern.
HIGH KNEE RUN
Stand with feet hip-width apart and grasp handles with rope loop on floor behind heels. Bend arms, rotate wrists and forearms and swing rope overhead. Bend one leg and lift foot while hopping on opposite foot allowing rope to pass underneath foot in a continuous alternating touch-hop-lift foot pattern.
CRISS-CROSS
Stand with feet hip-width apart and grasp handles with rope loop on floor behind heels. Bend arms, rotate wrists and forearms and swing rope overhead. Hop with two feet and allow rope to pass underneath feet while crossing arms in a continuous touch-hop-cross pattern.
DOUBLE HIGH KNEE
Stand with feet hip-width apart and grasp handles with rope loop on floor behind heels. Bend arms, rotate wrists and forearms and swing rope overhead. Hop with two feet while bending legs and lifting knees allowing rope to pass underneath feet in a continuous touch-hop-lift foot pattern.
Ab Wheel
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 in each direction to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range of motion, increase 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 for maximum results.
- 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.
OBLIQUE ROLL
START: Kneel on the floor, grasp handles and straighten arms slightly in front
of shoulders with wheel in front of knees.
FINISH: Slowly roll the wheel forward and slightly off to one side of body,
straighten and lower body toward floor while keeping feet and knees
stationary. Slowly return to start positon and repeat on other side.
PIKE ROLL
START: Lie face down on floor, grasp handles and straighten arms below and
slightly in front of shoulders. Position balls of feet on floor hip-width
apart and straighten body above floor.
FINISH: Slowly roll wheel backward and pull arms straight back toward legs
while raising hips upward with legs straight. Slowly return to start positon
and repeat.
AB ROLL
START: Kneel on the floor, grasp handles and straighten arms slightly in front
of shoulders with wheel in front of knees.
FINISH: Slowly roll the wheel forward and extend arms directly in front of
body, straighten and lower body toward floor while keeping feet and knees
stationary. Slowly return to start positon and repeat.
HANDLE ASSEMBLY INSTRUCTIONS
- Insert long tube in the center hole
- Insert handles on each side
- Push handles all the way in