TABLE OF CONTENTS. Welcome to the FitBox 03. Speed Ladder 04. Fit Ball 06. Skipping Rope 08. Core Rollout Wheel 10.

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Junior Davidson
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2 TABLE OF CONTENTS Welcome to the FitBox 03 Speed Ladder 04 Fit Ball 06 Skipping Rope 08 Core Rollout Wheel 10 Pilates Ring 12 Rotating Push-Up Handles 14 Resistance Band with Handles 16 Fitness Cones 18 Foam Roller 20 Notes 22

3 WELCOME TO THE FITBOX! Firstly, congratulations on purchasing the Ultimate FitBox. Your investment is by far, according to us, the best decision you could make to improve your fitness, health, and wellbeing. The Ultimate FitBox opens up a whole new world of fitness options to you, with 1000 s of exercises and routines to meet your training needs. You can take it outdoors, on the road, use it in your living room or give it to a loved one as a lessthan-subtle hint they need to take better care of themselves. No matter where you use it, we re confident you ll see great value from the Ultimate FitBox. We ve included a range of really useful equipment a whole heap of support and guidance at to make sure you feel comfortable using each and every piece. Start by going through each of the exercises outlined in this manual, just to get the feel. Take it easy to start, just get used to the movements. If you re starting out exercise for the first time in awhile, aim to do it a few times per week, and build up the frequency and intensity of your exercise as you progress. We promote honest, safe, and effective workouts... there s no fads or quick fixes here. So make a commitment, and work hard, but your training should be fun and we re confident you ll see results in no time. Yours in good health, The Ultimate Fitbox Team!

4 SPEED LADDER The ladder is a staple of any pro athlete training regime. There s none better for developing speed, agility, lateral movement and balance. What s that? You re not a pro athlete?...yet. It s all good, turns out it s a great piece of equipment for all levels. Yes it improves the aforementioned fitness components, but bottom line is you can use it effectively to move in all directions, improve joint stability and muscle conditioning, and burn heaps of calories. And when you ve finished your workout you can use the ladder to clean out the gutters at home (disclaimer: ok, we do not suggest using this ladder for household chores). So, lay out your ladder on a good flat surface (grass is ideal), and work through the following exercises. 4 Speed Ladder

Starting at one end of the ladder, do 5 lengths

rung High Knees Land both feet quickly between

Step Zig zag either side of the ladder, landing

5 Starting at one end of the ladder, do 5 lengths of each with a slow jog/walk back to the beginning between each length. Quick Feet Land both feet quickly between each rung High Knees Land both feet quickly between each rung, this time lifting knees high Straddle Step Zig zag either side of the ladder, landing both feet in the rungs as you go Hop Scotch Jump in, jump out as you move forward

6 FIT BALL So let s take a simple action, like sitting down, and make it really unstable and difficult to maintain your position. Sounds annoying? Sure. But is it good for you? Absolutely. With less stability, your body recruits more muscles into action and fires up neural pathways to say not today fit ball, you re not defeating me today. In short, you get stronger, your body becomes more conditioned. You win. So carrying out a range of functional strength exercises on a fit ball brings great gains. 6 Fit Ball

Inflate your ball using the pump (or you can use

Hip Drops Hip Lifts Set up with your head and

7 Inflate your ball using the pump (or you can use the air pump at the petrol station), and work through the following exercises. Do 15 reps of each, and repeat for 3 cycles of the exercises. Wall Squat Lean the ball against a wall or tree, and complete a squat. Hold something heavy for additional resistance. Hip Drops Hip Lifts Set up with your head and shoulders on the ball, then slowly drop your hips and drive back up again. Hold your body steady with feet on the ball, lower your hips and drive back up keeping the ball still. Crunches Lie back on the ball, slowly curl in for a crunch, and lower back down

8 SKIPPING ROPE Kids use them. Rocky Balboa uses them. Some things never change, and the benefits of skipping is one of them. Mix up quick feet for speed or longer drills for endurance, or throw in some skipping between other sets to maximise your calorie burn. You know what, just grab the rope, we ll show you what to do next in our workout plans. 8 Skipping Rope

OK Rocky, grab that rope, lets get going.

9 OK Rocky, grab that rope, lets get going. Work through the following skipping progressions, starting easy and working up to the hard stuff. Start with 30 seconds of each, with a 30 second break before moving on to the next one. Build up to 1 minute of each, maintaining the same amount of break between each exercise. School Yard Skip Double skip between each rope over. Easy. Basic Single skip off your toes. Don t jump too high! The Boxer Shuffle side-to-side as you skip Single Leg Hops Lift one leg slightly up to the front. Do 3 or 4 each leg continuously swapping

10 CORE ROLLOUT WHEEL Ok we re not going to lie, this one is tough. Grab the handles and roll out and feel the burn through your abs and core. The good part about this wheel is that it is highly functional, meaning lots of muscles are working together and strengthening through your whole body, not just your abs. Muscles aren t designed to work in isolation, so that makes this, well, a great exercise tool! 10 Core Rollout Wheel

11 Try for 12 of each (6 each for side-to-side), but don t go too deep and if you re not ready for toes, just stick with your knees. Kneeling Roll Out From your knees, slowly take your weight forward, then return to start. Side-to-side roll out Alternate sides as you roll out on an angle. Toes roll out Advanced! Try it off your toes. Be careful, this is much harder but even go just a small way to improve core strength and control.

12 PILATES RING Also known as the magic circle. Sounds cool huh? No pilates instructor leaves home without one of these; a magic circle you add to your workout to heighten your kinetic awareness during exercise. Say what now!? Basically, it allows for better muscle control and better activation of key muscles as you workout. 12 Pilates Ring

Complete the following exercises in a slow and

Maintain pressure on the ring to keep your

Standing Activation Stand tall, draw your

Squats Squeeze the ring as you complete a

13 Complete the following exercises in a slow and controlled manner. Maintain pressure on the ring to keep your core activated. Do 15 reps of each of the following. Repeat the cycle 3 times. Standing Activation Stand tall, draw your belly button in, and push the circle in hard to feel your core activate. Hold each for 5 seconds. Squats Squeeze the ring as you complete a squat, keeping your knees fairly still and dropping your backside behind you. Crunch Squeeze the circle between your knees as you complete crunches. 100 s Squeeze the circle with your legs high. Pulse in a fast crunching action (without lowering your shoulders back to the ground).

ROTATING PUSH-UP HANDLES Most trainers say there s no better exercise than the good ol push up. It s high resistance, it s functional, and they re fun. Right?

14 ROTATING PUSH-UP HANDLES Most trainers say there s no better exercise than the good ol push up. It s high resistance, it s functional, and they re fun. Right?! The added benefit here is the rotating handles, which allow your arms and wrists to adjust through the movement, making it better on your joints and a more effective workout. 14 Rotating Push-Up Handles

Now all of these are challenging, but remember you

Try for 10 reps of each of the following, giving

and go through the cycle 3 times if you can.

you can get through 3 cycles you re hardcore!

Rotate hands to about 45 degrees Push Up

Alternating Arm Raise Hold your body steady as you

15 Now all of these are challenging, but remember you can start on your knees to reduce resistance. Try for 10 reps of each of the following, giving yourself a minute or two break between each exercise, and go through the cycle 3 times if you can. As you get stronger, build up the reps to 15, and if you can get through 3 cycles you re hardcore! Push Up Try off your toes. Rotate hands to about 45 degrees Push Up (Alternative) Go from your knees for less resistance. Alternating Arm Raise Hold your body steady as you alternate extend one arm out. Add a push up between to progress. One Leg Lift Hold 1 leg up then swap half way through the set.

16 RESISTANCE BAND WITH HANDLES So we couldn t fit the 400kg chest press machine into the kit, but you know what?... we didn t need to. These bands may look harmless but they deliver an awesome burn to every muscle group throughout your body. It s like a whole set of weights in one simple band. Muscles respond to resistance. When worked under tension, against resistance, they call in reinforcements to overcome the challenge. We call this muscle fiber recruitment, you know it as sculpting the guns. The free movement of the bands maximises muscle fibre recruitment as you stabilize the movement, considered by Sport Scientists to offer increased benefits over single dimension resistance machines you find in the gym. 16 Resistance Band with Handles

Grab your band, and find somewhere you can wrap it around

Work through the following exercises, completing 15 reps of

Start hands wide, push together out front.

17 Grab your band, and find somewhere you can wrap it around like a tree or secure post. Work through the following exercises, completing 15 reps of each, and going through the cycle of exercises 3 times in total. Need to progress? Make the resistance harder by moving further away from the pivot point or shortening the band. Chest Press Anchor band at chest height. Start hands wide, push together out front. Squats Hold handles at shoulder height to add resistance to your squat. Shoulder Press Anchor band under your front foot. Back Row Squeeze your should blades togethers as you row in. Keep your body still.

18 FITNESS CONES No fitness kit is complete without these bad boys. We ll show you how to set these out and complete kick-ass speed, agility, or endurance workouts to burn heaps of calories using these cones for simple running and conditioning drills. 18 Fitness Cones

as fast as you can. Jog back for recovery.

lifting your knees high Shuttles Race to touch

19 Set up your cones about 30-40cm apart. Start with 5 run throughs of each drill, with a slow jog back between sets. Zig Zags Move your whole body between the cones as fast as you can. Jog back for recovery. High Knees Land each foot between each cone, lifting your knees high Shuttles Race to touch the first cone (foot = easy, hand = hard!), return to beginning. Progress to next cone on each run.

FOAM ROLLER The foam roller works like a kitchen rolling pin, but instead of kneading dough you re kneading the fibrous layer of connective tissue that surrounds your muscles. How does that sound?

20 FOAM ROLLER The foam roller works like a kitchen rolling pin, but instead of kneading dough you re kneading the fibrous layer of connective tissue that surrounds your muscles. How does that sound? With age, inactivity or overuse, this tissue, known as fascia, can become tight and even bind to muscles and nerves causing pain with movement. Ouch! But that s ok, a bit of rolling and a bit stretching helps to mobilise the fascia and will keep you moving freely and pain free. 20 Speed Ladder

21 Work through the following 5 exercises, rolling up and down for 30 seconds (15 each side where applicable), making sure you can feel it working on your muscle fascia. ITB Strip Glutes Hamstrings Calf Quads

22 NOTES 22 Speed Ladder

24 ANYWHERE, ANYTIME 24 Speed Ladder

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about