Kaswit Pilates Power Gym Pro Owner's Manual - page 20
--------
31
--------
--------
18
--------
Bridge
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your
feet on the Foot Rest Bar Assembly, separated hip-width apart, with the knees bent. See FIG. 23a. Keep the
Glideboard from moving as you lift your hips up off the Glideboard until your torso forms a straight line from
your shoulders to your knees. See FIG. 23b. Slowly exhale as you lower your hips back onto the Glideboard.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and buttocks.
Glideboard Incline Position
Tension Cords
Beginner
A
#1, #2, #3 and #4
Advanced
A or B
#1 and/or #2
Fig 23b
Fig 23a
Serving Bread
Sit in a cross-legged position on the Glideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and bend
your elbows, keeping them close to your sides with the palms up. See FIG. 24a. Keep your back straight
and press your arms forward until they are almost straight. See FIG. 24b. Pause for a moment then return
slowly to the start position.
Perform 8 to 16 repetitions
Works the chest, front shoulders and abs.
Glideboard Incline Position
Tension Cords
Beginner
B
#1 or #2
Advanced
B or C
#1, #2 and/or #3
Fig 24b
Fig 24a
Accessory: Handles
PILATES POWER GYM
®
PRO - 8 WEEK WORKOUT PROGRESSION CHART
Use this chart to help you progress your 8 week workout progression in a safe and effective manner.
We recommend that your workout routine include all of the exercises shown in this manual, and that
the exercises be performed in the order listed in this manual. If you miss a few days of workouts, go
back to the level that you were working at previous to the missed time. Proper progression will help
you achieve better results.
In weeks 1 - 2
Start, at the Beginner Level and focus on good form and technique, even if you are an experienced
exerciser.
In weeks 3 - 5
Progress to the Intermediate Level as your fitness improves.
In weeks 6 - 8
Progress to the Advanced Level as you feel ready.
These recommendations will vary depending on your fitness level. If you feel comfortable, move up
one level, or if you prefer to stay at the same level for an additional week(s) listen to your body and do
so. The Pilates Power Gym
®
Pro Workout can be followed beyond the 8 week workout progression by
continuing with the Advanced Level recommendations and varying the Tension Cord and Glideboard
Adjustment settings in your workouts.
Fitness Level
Glideboard
Adjustment Setting
Tension Cords
Adjustment Setting
Number of
Repetitions
Beginner
Weeks 1 -2
Position A (flat) or
Position B
No Tension Cords or
Cord #1, #2
and/or #3
8 to 12 repetitions
with rest between
exercises if needed
Intermediate
Weeks 3 - 5
Position B or C
*Flat Position A will be
used for some Pilates
exercises regardless
of fitness level
Tension Cords #1,
#2, #3 and/or #4
12 to 16 repetitions
with good technique
Advanced
Weeks 8 - 6
Position B or C
*Flat Position A will be
used for some Pilates
exercises regardless
of fitness level
Tension Cords #1,
#2, #3 and/or #4
12 to 16 repetitions
with good technique.
Perform 2 sets of
each exercise for more
challenge and a
longer workout.