One Poolside Nauru
1330 Ala Moana Blvd.
Honolulu, Hawaii 96814
Phone (808) 593-2925

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30 Minute Fitness, Inc. - Fitness Circuit

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ABS / BACK

Muscle Groups: Rectus Abdominis of the abdomen, Erector Spinae of the lower back.

Exercise: Sit down & grasp the handles with elbows pointing forward. Bend over, bringing your elbows toward your knees, then lift you upper body up to the starting position.

Proper form: Bend over only as far as you are comfortable. Concentrate on using your stomach muscles (rather than your arms) to pull you down.

Tips: Move deliberately—Do not jerk.

Keep your butt against the back rest.

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BICEP / TRICEP

Muscle Groups: Biceps & Triceps of the arm

Exercise: Sit down & place arms over the pads with palms up. Reach down to grasp the handle & pull up to the correct length. While keeping your upper arms still, pull handle up by bending your arms toward you. Return to starting position by pushing handles down & straightening arms.

Proper Form: Be sure to line up your elbows with the apparatus’s point of axis.

Tips: Keep your back straight and neck relaxed.

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CHEST PRESS ROW

Muscle Groups: Pectoralis in the chest, Triceps & Biceps of the arms, Rhomboid & Latissimus of the back

Exercise: Select the handle-height for you. Grasp the handles & push away from your body; after full extension, pull the handles toward you.

Proper form: Keep your shoulders down. Your elbows should point outward (not toward the floor) & should stay at the same level as your hands, parallel to the floor.

Tips: Keep your back flat against the back rest; do not arch your back. Do not lock your elbows.

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INNER / OUTER THIGH

Muscle Groups: Adductors & Abductors of the thighs

Exercise: Sit down & grasp the handles, then place your legs into position on the pads. Bring legs apart, then together.

Proper form: Knees should be slightly bent and toes pointing up.

Tips: Keep your back flat against the back rest; do not arch your back.

Be Careful: Please use extra care when entering & exiting this apparatus. The safest entry & exit is from the front, as the pads are spread apart.

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LEG EXTENTION CURL

Muscle Groups: Quadriceps at the front of the thigh, Hamstrings at the back of the thigh

Exercise: Sit down, grasp the handles, & slip each of your lower legs (near your ankle) between the pads. Straighten your legs by lifting your feet away from the floor, after full extension, bend your legs by pulling your feet down to the starting position.

Proper form: Do not lock your knees.

Tips: Keep your back flat against the back rest; do not arch your back.

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LEG PRESS

Muscle Groups: Gluteus of the buttocks, Quadriceps & Hamstrings of the thigh, Calves of the lower leg

Exercise: Sit down & grasp the handles, then place your feet comfortably near the top of the platform. Extend your legs to move the seat upwards, bend your knees to return to the starting position.

Proper form: Keep your knees aligned with your feet. Do not allow knees to go past your toes, & do not bend your knees past 90 degrees.

Tips: Keep your feet flat on the platform. Do not arch your back.

Be careful. Please use extra care when entering & exiting this apparatus. To enter: Straddle the track and sit down with your feet on the GROUND. Now bring the seat up by extending your legs. Next, place your feet on the platform.

To exit: Exit at the top; be careful to hold the seat up as you exit.

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PEC DEC / REAR DEL

Muscle Groups: Pectoralis in the chest, Trapezius, Rhomboid, and Latissimus of the back.

Exercise: Sit down, grasp the handles & pull your hands together and in front of you, then move the handles apart & to your sides.

Proper form: Keep your shoulders down. Your elbows should be slightly bent and point toward the floor. When moving arms apart, stick chest out & squeeze shoulder blades together.

Tips: Keep your back flat against the back rest, do not arch your back.

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ROTARY TORSO

Muscle Groups: Rectus Abdominis of the abdomen, Obliques, Inner Costals 

Exercise: Sit down & grasp the handles with elbows pointing down. Rotate your lower body about 45 degrees from the starting point.  

Proper form: Rotate only as far as you are comfortable. Concentrate on using your stomach muscles (rather than your arms).

Tips: Move deliberately—Do not jerk.

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SHOULDER PRESS / PULL

Muscle Groups: Deltoids of the shoulders, Trapezius & Latissimus of the back, Triceps & Biceps of the arm

Exercise: Sit down & grasp the handles which feel more comfortable for you. Push the handles away from you & over your head. Return to the starting position by pulling the handles down.

Proper form: Perform the movement with your hands at or above shoulder height. Do not flare elbows outward.

Tips: Keep your back flat against the back rest; do not arch your back. Do not lock elbows.

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Muscle Groups: Gluteus of the buttocks, Quadriceps & Hamstrings of the thigh, Calves of the lower leg

Exercise: Stand with your feet just BEHIND the platform, squat down to get your shoulders under the pads. Keeping your back straight, use your legs to stand up & lift the pads. With the pads up, step into position on the platform. Grasp the handles and bend your knees to squat, then straighten your knees to stand up.

Proper form: Keep your back straight. Place your feet toward the front of the platform so that you lean backwards while holding the handles (Imagine sitting in a chair). When squatting, do not allow knees to go past your toes, & do not bend your knees past 90 degrees.

Tips: Keep your knees aligned over your feet. Keep your feet flat on the platform, and shoulder width apart. Do not arch your back.

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