BODY CARE 575100 Manual Del Usuario página 8

5. TWISTER
Leap upward while twisting the arms, hips and upper body
turning right and the knees twisting left. On the rebound,
twist the opposite way.
Perform: 10-50 repetitions.
6. HIGH KICK LOW KICK
Leap slightly and kick high with one leg while keeping the
hands on the hips. On the rebound do a low kick (about half
as high) with the other leg. Countinue to alternate high and
low kicks.
Perform:1 to 5 minutes.
7. JOG WITH DUMBELLS
Hold a light pair of dumbells (3.3 to 5.5 lbs.) in your hands.
Jog in place lifting the knees high and moving the arms in
rhythm as you jog. Perform:
30 seconds to 3 minutes.
8. ALTERNATE DUMBELL RAISES
Hold the dumbell shoulder high. Extend one dumbbell to
arms length overhead. Bounce on the feet while alternating
the dumbells to arms length overhead .
Perform: 10-25 repetitions.
9. SIDE AND FORWARD LATERALS
Hold the dumbells with both arms straight down by the side.
Bounce on both feet and raise the dumbells sidewards. On
the next bounce, raise the dumbells forward.
Perform: 10-25 repetitions.
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