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16 AeroFlex User Manual Lifepro Endurance Training Collection 17
STEP 4: INCREASING EXERCISE DIFFICULTY
You can increase the difficulty of your
workouts gradually over time:
• Slowly increase the time you hold
each exercise. Start by holding each
exercise for 5–10 seconds. Once you’ve
mastered that, try holding each for 15 seconds, then 30 seconds.
Continue to slowly increase.
• Slowly increase the number of repetitions you perform of each exercise.
Start with 5–10 repetitions. Then, try increasing the number of
repetitions to 15–20, then 25–30. Continue to slowly increase.
• Try incorporating more advanced body-
weight exercises into your workouts with
the AeroFlex, such as mountain climbers,
burpees, side planks, lunges, donkey kicks,
single-leg planks, supermans, plank jacks,
plank climbers, and more!
• Try using the AeroFlex in the more advanced
Four-Way Balance Board configuration. See
setup instructions on page 11.
STEP 5: INCORPORATING STRENGTH TRAINING
To continue improving your strength and stamina, you can incorporate
strength training equipment such as dumbbells, resistance/yoga bands,
and ankle/wrist weights. Start with a low weight, such as 2 lbs. dumbbells
or resistance bands, and increase the weight slowly. Example variations:
• Hold a small exercise ball between your knees as you do glute bridges.
• Hold a dumbbell in each hand or use wrist weights when performing
exercises that work your arms, shoulders, chest, and upper back.
• Use ankle weights when performing exercises that work your legs, hips,
and glutes.
• Use resistance bands or elastic yoga bands to increase the challenge
when performing a wide range of body-weight exercises.
WARNING: Use extra caution when standing on the AeroFlex. Standing
on the platform increases the risk of falling which can cause serious injury
and even death.
USING THE AEROFLEX AS A
AEROBIC STEP PLATFORM
STEP 1: PERFORMING EXERCISES WITH YOUR
AEROFLEX
Step aerobics is a fun, fast-paced cardio workout that
provides endless workout variations.
Step up front-to-back:
1. Stand on the ground behind the AeroFlex
2. Step up onto the platform with your left foot. Step
up with your right foot.
3. Step backwards off the platform with your left
foot. Return your right to the floor.
4. Repeat 10–20 times.
5. Switch feet (step with your right foot first).
Step up side-to-side:
1. Stand on the ground to one side of the AeroFlex.
2. Step sideways up onto the platform with your inside foot. Step up with
your outside foot.
3. Step off the side of the platform with your outside foot. Return your
inside foot to the floor.
4. Repeat 10–20 times.
5. Stand on the other side of the board and switch feet.
STEP 2: INCREASING EXERCISE DIFFICULTY
• Perform step aerobic variations:
• Lift your knees up high as you step up.
• Touch your opposite elbow to your knee as you step up.
• Raise your arms above your head as you step up and down.
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