GetFitGuide™

Free!

The TopTrainer® GetFitGuide™ includes instructions and detailed tips on over 24 exercises you can do at home or on-the-go with theTopTrainer® GetFitKit™! This is our free digital downloadable version for viewing on your device or at home printing. 

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WORKOUT

ANYONE. ANYWHERE. ANYTIME.

Cardio

Always warm up!

Basic Jump Roping

  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet. Only the balls of feet should touch the floor
  • Keep elbows close to sides as you turn the rope in a circular motion. The movement should come from the wrists and forearms, not the shoulders

TIP: To size jump rope, stand on the middle of the rope with one foot. Pull handles straight up so rope is extended. Top of the handles should reach close to the shoulder

Jump Rope Front Back

  • Jump up with feet together, moving 6 inches forward over the rope
  • On the next turn, jump back 6 inches using a reverse motion
  • Continue alternating, jumping once per turn

Ski Jump Side to Side

  • Jump up with feet together, moving 6 inches left
  • On the next turn, jump right 6 inches using the same motion
  • Continue alternating, jumping once per turn

Double Jump

  • Jump high enough to pass the rope under feet twice before landing

TIP: For beginners, do single jumps and work your way up to doubles. If needed, you can adjust the length of your jump rope to add more length

ARMS

Overhead Press

  • Place feet shoulder width apart in the middle of resistance tube; securely position tube under the arch of the foot
  • Stand straight, hold both handles with palms facing away from body at shoulder level
  • Raise arms overhead until your arms are fully extended; hold for one second.  Slowly return to starting position and repeat

TIP: To work legs, start in a squat position

Lateral Raise

  • Place feet shoulder width apart in the middle of resistance tube; securely position tube under the arch of the foot
  • Stand straight up with arms resting at side. Hold handles with palms facing towards body
  • Raise arms straight out to sides, pausing when arms reach shoulder level.  Slowly lower to starting position and repeat

TIP: Can be performed while sitting on stability ball

Bicep Curl

  • Place feet shoulder width apart in the middle of resistance tube; securely position tube under the arch of the foot
  • Stand up straight, holding the handles with palms facing up, keeping elbows at sides
  • Bring palms straight up toward shoulders and hold for one second. Slowly return to standing position

TIP: Can be done simultaneously or alternating individual arms

Tricep Extensions

  • Placing feet together in the middle of resistance tube; securely position the tube under foot
  • Stand straight up holding both handles with palms facing upward, elbows next to head, and arms at a 90-degree angle
  • Extend arms overhead until they are fully extended; hold for three seconds.  Slowly return to starting position and repeat

TIP: Can be performed while sitting on stability ball

CHEST

Chest Fly

  • Facing away from the resistance bands, stand with slight tension on the tubes
  • Grasp the handles; slightly leaning forward, bending from the hips, raise arms up and away from the body until arms are shoulder height
  • Slowly return to the starting position and repeat

TIP: This exercise can be done with both arms simultaneously or individually

Chest Press

  • Place the door anchor in the door frame; holding handles at shoulder height, place your feet shoulder width apart and slightly bend knees so that your shoulder are directly over your hips
  • With arms at shoulder height, push both handles forward until arms are straight
  • Slowly bring arms back to the starting position and repeat

TIP: Can be performed while sitting on stability ball

Declined Push Up

  • Kneel with stability ball behind body and place hands flat on the floor, shoulder width apart
  • Place shins or toes on the ball and get into the standard pushup position.  Your back should be flat and your core tight
  • Tuck chin in and leading with chest, lower body to the floor. Push self up and repeat

TIP: Keep your head in line with your back and resist looking at the ball.  Bending your neck to look at the ball can strain it, causing you to lose your balance

Push Up

  • Push hands on top of the exercise ball, legs and back fully extended
  • Push self up by extending your arms and slowly lower yourself back down after a short pause
  • Breathe out while pushing and breathe in while returning to starting position

TIP: Beginners, perform exercise with knees on the ground

CORE

Kneeling Crunch

  • Place the door anchor at the top of the door frame
  • Kneel down facing the door and grip both handles
  • Grip both handles
  • Maintain hands by the side of your head and bend down, with your head going down towards the ground
  • Rise up while back is bent slightly and hands in the same position
    TIP: Can also be performed facing away from door

Oblique Crunch

  • Begin by lying on side against the exercise ball, with hands behind your ears, legs extended and feet apart for extra stability and balance
  • Raise upper body up from the ball and lower back down after a brief pause. Alternate each side
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position

Stability Ball Sit Ups

  • Begin by lying on the stability ball with lower back and place hands behind your ears
  • Raise your upper body up from the ball and lower it back down after a brief pause
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position

Stability Ball Planks

  • Place forearms on the stability ball
  • Elbows should be positioned so that arms and torso form a 90-degree angle, and body should form a straight line from shoulders to ankles
  • Contract abs, keep back straight, face forward, squeeze glutes and hold this position for a desired duration

TIP: Beginners – Place stability ball against the wall for added stability and safety

Stability Ball Jack Knives

  • Place ankles on top of the exercise ball, legs extended, chest facing the floor and extend arms to lift body from the floor
  • Keeping weight on extended arms, roll the ball in by bending knees and hips and extend your legs back after a short pause
  • Breathe out while rolling the ball in and breathe in while returning to starting position

BACK

Standing Row

  • Place the door anchor in a door frame or secure around a pole. With thumbs facing up, hold handles and place feet together.
  • Slightly bend knees so that  shoulders are directly over hips
  • Pull both handles towards body using back muscles, squeezing shoulder blades together until the elbows are bent and slightly behind body
  • Slowly return to the starting position and repeat rows

TIP: Can be performed seated; Can be performed alternating individual arms or simultaneously

Wide Grip Lat Pull Down

  • Place door anchor at the top of the door frame
  • Grab resistance tubes with palms facing outward
  • Get down on one knee, raise hands over head and keep the resistance tube tight
  • Pull tubing down to or below shoulder height, briefly hold
  • Slowly return to the starting position and repeat pull downs

Stability Ball Back Extensions

  • Stand a few feet in front of a wall, with back to the wall
  • Pull the Stability Ball close to legs and begin to lay over it, stomach down
  • Place the soles of feet flat on the wall behind. Straighten legs so that weight is evenly distributed between feet and the ball
  • Adjust the ball if necessary so that it is under hips. Place hands behind ears
  • Lift from lower back then return to starting position on stomach. Repeat

LEGS

Wall Squat

  • Place the ball against the wall and squat with back pressed against the exercise ball. Knees should be at a 90 degree angle. Put hands behind your ears
  • Extend legs upward into standing position and slowly lower back to starting position
  • Take a short pause in between each rep

Lunges

  • Bring tube under the arch of front foot while bringing the handles up to shoulder level
  • Put back foot to the rear
  • Keep feet pointing forward. Gradually bend at knees, ensuring that both knees flex to 90 degrees
  • Alternate legs and repeat

TIP: With an underhand grip on the bands handles, perform a biceps curl while bending knees to lower into a lunge position

Donkey Kicks

  • Hold onto either end of resistance band, and place the center of the band around the arch of right or left foot
  • Place elbows and knees on the ground. Keep back straight
  • Grip the band tightly, keep your stomach in, and extend your leg straight out  behind you. Draw your knee forward, but don’t let it touch the ground
  • Alternate legs and repeat

Standing Leg Abduction

  • Place the door anchor at waist high. With side to the door, stand upright with feet shoulder width apart
  • Put an ankle strap on right foot and grasp handle with left hand
  • Gradually extend leg out, keeping tension on tube by pulling with right hand. Pause for 2 seconds, keeping the same body position
  • Alternate using left leg and right hand

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