Bicep Curl –Grasp both handles, palms facing toward the body with wrists firm & aligned with forearms. Keep elbows stabilized against the sides of the body.  Pull both arms to the shoulders. Lower both arms slowly to the start position.

Tricep Press –Grasp both handles with palms facing inward and both elbows bent.  Push both arms backwards, rotating forearms so that the palms face backward.  Keep wrist firm and aliged with the forearms.  Both arms become almost fully extended.  Slowly move arms back to the start position.

Arm Press –Stand in a staggered lunge stance placed the tubing under the arch of your front foot.  Hold the handle on the knee of the front leg.  Pull the other handle up to waist level with palms in & elbow pointing back.  Press forearm back, rotating lower arm so palm ends facing upward.  Keep elbows tucked alongside of body. Switch legs to do other arm.

Tricep Extension—Sit firmly on center of the tubing with legs crossed in front of you.  Keep your back straight.  Grasp both handles behind your head.  Keep elbows close to your ears.  Extend arms straight to the ceiling. Slowly move arms back to the start position.

Chest Fly -- Grasp the handles and position your arms at a 90° angle at the sides of your body with your palms facing up.  Raise your arms up and together squeeze pectorals by touching forearms together at chest height. Keep your elbows bent throughout the entire exercise with your wrist firm.  Slowly move arms back to the start position.

Squat -- Step on tubing with both feet shoulder width apart.  Slowly lower body until upper legs are parallel to the floor -- hold briefly -- then slowly returned to upright position.

Lunge -- Stand in a staggered stance placing the tubing under the arch of your front foot.  Grasp the handles and position them at the shoulder height in front of your body.  Bend your knees and lower your body to form a 90° angle with the upper and lower portion of each leg.  Keep your head and chest forward.  Your forward knee should not extend beyond your toes.  Push yourself back up. Switch legs to do other leg.

Anterior Deltoid Raise -- Start with hands by sides of the body, arms slightly bent.  Raise arms to shoulder level. Wrist remains firm on the line with forearm. Slowly returned to start. 

Upright Row-- Step on tubing with both feet shoulder width apart.  Keep hands at the center of your body. Raise them to shoulder level. Slowly move arms back to the start position.

Chest Press-- Hold the handles on the chest.  Push the handles up & out to about eye level palms down & elbows fully extended. Wrists remain firm and aligned with forearms. Slowly move arms back to the start position.

Lateral Deltoid Raise -- Step on tubing with both feet shoulder width apart. Start with hands by sides of body, arms slightly bent.  Raise arms up and away from sides of body until elbows are level with shoulders. Wrists remain firm and aligned with forearms. Slowly move arms back to the start position.

Forearm Curls -- Grasp both handles, palms facing toward the body with wrists firm & aligned with forearms. Keep elbows stabilized against the sides of the body.  Open hand let handle roll down to finger tips, close hand to make fist curl hands upward. Lower handles slowly to the start position.

Seated Lateral Row -- Start seated with tubing wrapped once around each foot, feet shoulder width apart.  Knees slightly bent, elbows close to body with palms facing the knees.  Pull elbows back beyond the body keeping handles running parallel with the floor.

Seated High Row -- Start seated with tubing wrapped once around each foot, feet shoulder width apart.  Knees slightly bent, elbows close to body with palms facing the knees.  Pull elbows back beyond the body & handles up to the chest.