Dedication to Quality

Fitness Quest warrants this product to be free from all defects in material and workmanship when used according to the manufacturers instructions. See Limited Warranty Card for details. If you have any comments or questions contact our Customer Service Department, toll free at 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST. Please record the following information and keep for reference. Serial #: ___________________ Date Of Purchase: ___________ Save your sales receipt. (You may wish to staple it into this manual.)

Owners Manual

For Maximum Effectiveness and Safety, Please Read This Owners Manual and View the Instructional Video Before Using Your Gazelle Power Plus.

9/29/03

TABLE OF CONTENTS
Introduction..2 Important Safety Tips..3 Specifications & Parts..4 Exercise Guidelines..5 Target Heart Rate Zone...7 Getting Started...8 Workout Guidelines...9 Gazelle Power Plus Exercises...11 Care & Storage...14 Your Total Fitness Program..15 Workout Progress Chart..16 Exercise Data Chart..18
2003 Fitness Quest Inc. All rights reserved. Gazelle Power Plus is a trademark of Fitness Quest Inc. U.S. Patents #5,795,268 and #5,857,940. Made in China. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder. REV. 9/29/03

INTRODUCTION

EXERCISE DATA CHART
Congratulations on your purchase of the Gazelle Power Plus! Youve just taken an important step toward achieving your fitness goals. Whether that means strengthening your heart and lungs, toning muscles, or a combination of these, the Gazelle Power Plus workout video will help you achieve your goals. With the Gazelle Power Plus, youll use the muscles of both your upper and lower body in a pleasant, easy gliding motion to burn calories, firm muscles, and improve your cardiovascular endurance. All of the exercises are easy to do and feel good, not painful or exhausting. Youll be able to step onto your Gazelle Power Plus and begin your workout just what you need to improve your fitness the healthy, easy way! And with the exclusive Power Pistons (hydraulics) added to your Gazelle, you can open up a whole new world of exercise possibilities. By simply adding resistance, you can enjoy increased calorie burning and body toning for faster, more satisfying results. One hour a week three fun 20 minute sessions is all it takes to begin experiencing the health benefits of aerobic exercise. With regular use of your Gazelle Power Plus you may soon notice some important changes in yourself, such as: More endurance and stamina Less body fat and excess weight (if you also follow our healthy eating plan) Improved muscle tone in both upper and lower body Increased energy for daily tasks Less stress and a more positive outlook

Update once a week

Week (Date)

# Of Workouts

Total Workout Time
____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
_____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________
______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________
The Gazelle is a revolution in exercise. Now its time to take full advantage of its total body workout potential. Whether its a leisurely warm-up or a serious, heart pounding Wide Stride the Gazelle puts you in control. So whether youre a seasoned athlete or just starting out, you can customize the Gazelle to your specific needs. Track your success. Take a picture of yourself today. Write down your body measurements and put them in a safe place. Read this Owners Manual. Use your workout video. Exercise to music, or watch your favorite TV program. Then, in just a few short weeks, evaluate your progress. Youll be surprised how quickly youll begin to feel your body change and your energy level soar. Youll also notice that your clothes will fit better and that youll feel more confident than ever before! People will notice the changes and you will too! We're so sure that you will be completely satisfied with your Gazelle Power Plus, that we encourage you to write us with your comments and suggestions. If, during the course of using your system, you have any questions about the program, please write or call our Customer Service Specialists at the address or phone number listed below, or contact us on our web site. As always, you have our quality assurance that we want only your complete satisfaction. After all, your success is our success too! Sincerely,

Karla Williamson, Customer Service Gazelle Power Plus, Customer Service Department 204 Fitness Quest Plaza, Canton, OH 44750-1001 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, Eastern Standard Time www.fitnessquest.com IMPORTANT: This owners manual is the authoritative source of information about your Gazelle Power Plus. Please read it carefully and follow all the instructions.

IMPORTANT SAFETY TIPS

BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercises, programs or types of equipment may not be appropriate for all people. This is especially important for persons over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. START OUT SLOWLY AND PROGRESS SENSIBLY. Progress at a pace that is comfortable for you. Perform all of the exercises at the tempo demonstrated in the video or DVD for best results. MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE. Follow the instructions on page 7 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided. DO NOT OVER EXERT YOURSELF WITH THIS OR ANY OTHER EXERCISE PROGRAM. Listen to your body and respond to any reactions you may be having. You must distinguish good pain, like fatigue, from bad pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing. USE CARE WHEN STEPPING ON AND OFF EQUIPMENT. Set up and use your Gazelle Power Plus on a solid, level, carpeted surface. Follow the instructions demonstrated in your video and on page 8 in this manual for proper entry and exit techniques. HAVE PLENTY OF CLEARANCE BEHIND AND IN FRONT OF YOUR GAZELLE POWER PLUS. It is important to keep children, pets, furniture and other objects out of the way of the swinging foot platforms. You should have a minimum of 3 feet of clearance both in front of and behind your unit. WEAR APPROPRIATE CLOTHING WHEN EXERCISING. Workout clothing should be comfortable and lightweight. Wear athletic shoes, such as running or aerobic shoes. Do not use this product with bare feet. GAZELLE POWER PLUS IS NOT INTENDED FOR USE BY CHILDREN. Keep this and all fitness equipment out of the reach of children.

REMEMBER - REVIEW THIS OWNERS MANUAL AND THE INSTRUCTIONAL VIDEO THOROUGHLY BEFORE STARTING YOUR WORKOUT!
SPECIFICATIONS & PARTS

EXTRA MEASUREMENT CHARTS

Gazelle Power Plus Specifications: (Approximate) Length: 41 Width: 31-1/2 Height: 53-3/4 Product Weight: Approx. 88 lbs. Maximum user weight: 350 lbs.

Weight

Abdomen

Thighs

Calves

Resting Heart Rate

ALSO INCLUDES: Gazelle Power Plus Total Body Workout Video

Handlebars with grips

Monitor Right Frame Water Bottle Top Cable Holder Water Bottle Holder Left Frame Right Swing Arm Resting Heart Rate

Left Swing Arm

Right Hydraulics Cable
Left Hydraulics Handle Wheel Holder Left Base

Bracket Foot Platforms

Right Base

Frame Plate

Left Bumper Lower Cable Holder Rear Cap

Right Bumper

Cross Tube

WORKOUT PROGRESS CHART

EXERCISE GUIDELINES
Use the chart below and the charts on the following pages to keep track of your progress over time. Before writing on them, make as many copies as you think youll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what youve done, and this data will help you to chart future fitness goals as you progress. Every two weeks, measure yourself to rechart your progress.
Measuring Sights Chest Arms (L/R) Waist Abdomen Hips Thighs (L/R)
If you are just starting an exercise program, choose a time of day thats good for you and then stick closely to it. Try to do your Gazelle Power Plus workout three times per week at first, and then gradually progress to four or five days a week. Choose a time when you feel energetic, when there are few interruptions, and when you have not eaten a heavy meal for approximately two hours. Place your unit so that you can easily see your television/VCR/DVD. It is important to follow the video workout until you are familiar and comfortable with the exercises. After a few weeks you may prefer to exercise without your video, or extend the duration of your workout. Many people enjoy working out to music of their own choice. Have fun!

MOTIVATIONAL TIPS:

Keep your motivation and interest high by remembering these simple tips: Set Goals For Yourself that are challenging but realistic. Remember, it may take a few weeks to be able to complete the entire workout easily, or to see changes in your weight or fitness level. Just five minutes of exercise, done several times per day, can change your health. Break your overall goals down into small, measurable steps. Record Your Progress by using the charts provided at the end of this booklet. Celebrate Your Successes even the small ones! Give yourself incentives for reaching each of your goals, and reward yourself often. Take Setbacks In Stride. If you miss a day on your schedule (or even a week), its not too late to get back on track. If you are having trouble sticking to your goals, review them and make sure they are realistic. Make adjustments as you think they are needed.

Calves (L/R)

YOUR WORKOUT WILL CONSIST OF THREE PHASES: Warm-Up
Date Weight Chest Arms Waist Abdomen Hips Thighs Calves Resting Heart Rate
Stretching exercises are always important to do before beginning an exercise program. We suggest that you do stretching exercises for your calves, hamstrings, hip flexors, triceps, shoulders, quads and back. To prevent injury and maximize performance, we recommend that you begin each workout with at least 5 to 10 minutes of gentle exercise that gradually increases your heart rate and warms up your muscles. You can do this by practicing all of the basic Gazelle Power Plus movements at a slow tempo and easy range of motion. This type of warm-up is demonstrated in your instructional video.
Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek, the warm-up should be followed by 15 to 20 minutes of Gazelle Power Plus gliding exercises. Build up to this amount as your current fitness level allows, and progress at a rate that is comfortable to you. As your fitness level increases you may want to gradually increase the length of your workouts to a total of 30 minutes per day. Start with 2 or 3 workouts per week. If losing weight is one of your goals, you may want to gradually increase your workouts to 5 or 6 days per week. More frequent workouts and longer durations require the body to burn more calories and use stored fat for energy. Once the basic Gazelle Power Plus workout is comfortable for you, interval training offers the opportunity for greater workout variety, cardiovascular benefits and increased 16 5
calorie burning. Interval training means alternating short periods of higher intensity gliding (the power glides demonstrated in your video), with periods of lower intensity gliding. When you perform the high intensity exercises, you will work at a level that is at the high end or may exceed your Target Heart Rate Zone. The lower intensity exercises are at the low end of your Target Heart Rate. Monitor your estimated heart rate throughout your workout. It can help you determine the level of exertion that may be most appropriate for you, and serve as a good measure of your progress toward improved fitness. Beginners can use interval training to simply alternate periods of moderate gliding with rest periods of easy gliding. If you are having difficulty completing 20 minutes of non-stop gliding, work for 3 or 4 minutes then rest with a very small glide for 1 minute. Repeat this until your 15 - 20 minutes are complete.
YOUR TOTAL FITNESS PROGRAM
A Total Fitness Program is more than exercise and more than eating right. It is a fitness for life plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups and exercise, now and for the rest of your life. Your total fitness program consists of three parts: Aerobic exercise to burn calories. Strength conditioning exercises to tone and shape your muscles, increase your metabolic rate, and strengthen your bones. A diet that is safe, sensible and healthy. Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness. By improving your aerobic fitness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss. Strength conditioning adds lean muscle to your body, increasing your bodys metabolism. In this process, your body burns more calories, even while you rest. When you combine aerobic workouts with strength conditioning, as you will with your Gazelle Power Plus, you can burn more fat and calories than with just aerobic exercise alone. The Gazelle Power Plus workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well.

There are three variables that will help you control the intensity of your Gazelle Power Plus workout and keep your heart rate at a safe and appropriate level:
The range of motion of your legs and arms. A wider glide will be higher intensity than a small or narrow glide. Gliding with your knees in a neutral or straight position is easier than gliding with your knees bent in a low position. Your hand position. A high or low hand grip will allow your arms or legs to alternately work harder. A neutral or middle hand grip will be easier than a high grip because the legs and arms will share the workload evenly. The speed at which you glide. As you glide at faster tempos your effort will increase. Slowing down the tempo at any time will make your workout easier.
Consult with your physician about an eating plan thats right for you. Healthy
eating habits and exercise will help you reach your goal. We recommend that you follow dietary guidelines approved by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. These guidelines are contained in the Food Guide Pyramid.

Cool Down

Towards the end of your workout, do 5 to 10 minutes of easy exercise to cool down. You can do this by doing the basic glide movement and gradually slowing down the range of motion and tempo. Step off your unit and complete your workout with some gentle stretches as demonstrated in your video. This allows your heart rate to drop gradually back toward its normal resting rate.

TARGET HEART RATE ZONE

BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercises, programs or types of equipment may not be appropriate for all people. This is especially important for persons over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE. Follow the instructions on page 7 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided. 6
Starting at the base of the pyramid, you should strive for 6 - 11 servings a day from the Bread, Cereal, Rice and Pasta food group. You should eat 3 - 5 servings a day from the Vegetable group, and 2 - 4 servings from the Fruit group. You should also eat 2 - 3 servings a day from the Milk, Yogurt and Cheese group, and from the Meat, Poultry,Fish, Beans, Eggs and Nuts food group. Lastly, use Fats, Oils and Sweets sparingly.

Fats, Oils, & Sweets

Milk, Yogurt & Cheese
Meat, Poultry, Fish, Beans, Eggs & Nuts

Vegetable Group

Fruit Group
Bread, Cereal, Rice & Pasta Group
Also include at least 8 glasses (8 oz. each) of water every day.

Sugar (added)

Fat (naturally occurring and added)

CARE & STORAGE

Target Heart Rate Zone

Age 60 65+

Minimum (50%) Maximum (80%)
Caring for your Gazelle Power Plus
Your unit has been carefully designed to require minimum maintenance for a lifetime of use. To ensure this, we recommend that you do the following: Keep your unit clean by wiping sweat, dust or other residue off with a soft, clean cloth after each use. Wipe your handle grips down with a soft, damp cloth frequently to prevent accumulation of sweat and dirt. If squeaks or other noises develop over time, we recommend lubricating all moving parts as follows: a) Apply clear household grease (i.e. petroleum jelly) to axle tube. b) Spray cable holders (top & bottom) with WD40 or equivalent. Check to be sure that the screws on the bottom of the platforms are tight.

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Effective aerobic training to improve your fitness and health requires working out at an exercise intensity that raises your pulse to a level that safely challenges your heart and lungs. This level can range between 50% 80% of your maximum heart rate and is called your Target Heart Rate Zone. If you are new to exercise or out of shape, 50% 60% may be adequate to promote good cardiovascular conditioning. A well conditioned athlete may prefer to work up to an 80% - 85% rate. Using your estimated heart rate as an indicator of your fitness level provides a built-in work intensifier. If youre untrained, youll require less effort to reach your target heart rate zone. As your cardiovascular fitness improves and you become stronger, it will require more effort for you to reach your target heart rate zone. The chart illustrates the predicted minimum and maximum target heart rate zones for cardiovascular fitness for the average individual in good health. To use the chart, find your age and the corresponding minimum and maximum target heart rate zones.
Storing your Gazelle Power Plus
Lift up the handles that are located on the left and right side of your unit. Lift up on the handles and roll your unit out of the way. Store your unit away from high traffic areas.

Age adjusted heart rate (beats per minute).
DETERMINING YOUR ESTIMATED HEART RATE
When used properly, the unit pulse sensor can help you to determine your heart rate. To do so: Pause just long enough from your exercise to take your pulse. a) Place your right thumb on top of the pulse sensor that is on your electronics monitor. Wait 6 seconds. b) Your estimated heart rate range will be displayed on screen. Check the chart above to see if you are within your range according to your age. Remember that training heart rate ranges are predictions and based on averages. Regardless of your estimated heart rate readout, you should slow down if you are breathless and cannot carry on a short conversation.
Lift up on handles and roll your unit out of the way for storage.

GETTING STARTED

7) POWER JOG (Advanced Exercise)
Begin with a Basic Glide. When you feel comfortable and balanced, slowly release your hands and bring them into your sides in a jog position. Allow your arms to pump naturally as if you were jogging. Maintain good, upright posture throughout this exercise, and a soft knee position. Glide only as wide as you can while maintaining good balance and posture. Be careful not to get your head or shoulders in the way of the swinging handles. Upright posture will prevent this from happening. This is an advanced exercise that should be performed only after proficiency is attained on the first six basic exercises. Note: Exercising without holding on to the handles poses a possible risk of losing your balance and should be done with care.
Once your Gazelle Power Plus is assembled, make sure it is on a solid, level, carpeted surface with plenty of clearance space behind and in front of the swinging foot platforms. We recommend using a mat under your Gazelle Power Plus, as well as any exercise equipment. Practice getting on and off your unit a few times until you are comfortable with this movement.

Getting On

Stand behind your unit facing the front crossbar. Place one hand on each back bar and place your left foot centered behind the two foot platforms. Transfer your hands, one at a time, to the front crossbar. Keep your hands on the front crossbar until you are completely on the unit. Carefully place your right foot on the right foot platform and step on. Next, bring your left foot up to the left foot platform and step on. Keep your hands in place until you feel completely comfortable and balanced. Now you are ready to start gliding.

Learning To Glide

Stand upright, with good posture, on the foot platforms. Hold onto the front crossbars with your hands placed just inside the handles. Begin to move your feet back and forth in a very small, controlled glide. When you are comfortable with this leg motion and feel balanced, increase your stride width slightly. Keep your knees soft or slightly flexed and your posture upright throughout the motion. This movement is called the Basic Glide. Use this Basic Glide with your hands on the front crossbars to get started, or if you want to decrease your effort at any point during your workout. Be sure to refer to your instructional video and the exercises explained in this manual before doing any further gliding.

Getting Off

Bring your unit to a complete stop and make sure that you feel balanced on both foot platforms. Place both of your hands on the front crossbar. Keep them in place until you have completely dismounted. Carefully bring your right foot down and place it centered behind the two platforms. Then, carefully bring your left foot down behind the back bar and place it securely on the floor. Let go of the front crossbar, straighten up and lift your right foot out and away from the machine.

4) HIGH GLIDE

Start with a Basic Glide movement. Lift your heels (rise up on your toes) as you glide, maintaining upright posture. Avoid letting your ankles roll outward as your heels lift. Concentrate on lifting up through the entire body, and pulling your abdominals in to help maintain balance. Your heels should remain lifted throughout the exercise. This exercise can be performed with the neutral or low hand grip positions. You will feel additional emphasis in your calf muscles during this exercise.

WORKOUT GUIDELINES

FOOT PLACEMENT:
You will notice that your feet shift a little bit when using your Gazelle Power Plus. It is recommended that beginners keep their toes against the toe plate until they feel comfortable with their balance.

HAND POSITIONS:

The position of your hands on the handle grips will allow you to vary the intensity of your workouts and change the emphasis from lower body to upper body. There are four positions that are used throughout your Gazelle Power Plus workout.

5) FORWARD PUSH

DO NOT position your hands on the pulse grips while performing this exercise. Please center your hands on handlebars as shown. Begin with a Basic Glide or Wide Glide. Move your hands to a high grip position. As you glide, slowly lean forward until you feel more weight in your arms. Keeping your wrists straight, press forward firmly with alternating arms. Try to fully extend each arm as you push. If you are not able to fully extend each arm, adjust your body position so that you have less forward lean. Make sure you are leaning forward from your ankles, a full body lean, rather than rounding your back. Allow your heels to lift naturally as each leg glides back. This exercise can be performed with the high or neutral hand grip position. You will feel additional emphasis in the chest, front shoulder, and the back of the upper arm during this exercise.

Front Bar Grip

Place your hands on the front crossbars, just to the inside of the handles. Use a firm grip without white knuckles. Be sure to keep your wrists straight and avoid leaning hard on the arms or bending at your wrists. This grip may be used during any Basic Glide exercise. Use this grip when learning to glide, or during your warm-up and cool-down.

Neutral Grip

Place your hands midway between the bottom and top of the handles. Use a firm grip, but try to avoid white knuckles. This grip will help you attain equal work for both the upper and lower body.
6) POWER GLIDE (Advanced Exercise)
Begin with a Wide Glide. Adjust your hands to a neutral or high grip hand position. Gradually increase the length of your stride as far as you comfortably can. Your heels will naturally lift slightly as each leg moves to the back. As you glide, allow your shoulders and torso to rotate slightly side to side, pressing and pulling firmly with your arms. Maintain good, upright posture throughout this exercise, and a soft knee position. Avoid over rotating your torso which could effect balance. This exercise can be performed with the neutral or high hand grip positions. Glide only as wide as you can while maintaining good balance and posture. The Power Glide is an advanced exercise that should be performed only after proficiency is attained on the first five basic exercises. 12

Low Grip

Place your hands at the bottom of the handles. Be sure to keep your hands on the black handle grip, not on the front crossbar. This grip will decrease the work in your upper body.

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Hands Free (Advanced Position)
Stand in an upright position on the foot platforms with your hands on the front crossbar. When you feel balanced, release your hands from the crossbar and bring them into a bent elbow position at your sides as if you were running or power walking. Practice this position with your feet stationary, then progress to a "Basic Glide. Note: Exercising without holding onto the handles poses a possible risk of losing your balance and should be done with care.
THE GAZELLE POWER PLUS EXERCISES
The following seven exercises comprise your Gazelle Power Plus workout. Please note that there are additional exercises shown on your workout video.

1) BASIC GLIDE

Stand upright on the foot platforms with your hands in the neutral position. Your knees should be soft, not locked. Glide your feet back and forth in a controlled manner. The front of each foot platform should glide slightly past the base of the unit frame. Push and pull gently with your arms to assist the leg motion. Maintain good, upright posture throughout this exercise, with your shoulders aligned directly over your hips. This exercise can be performed with the neutral, low or high hand grip positions.

RESISTANCE

Your Gazelle comes with added resistance. Once you have reached your maximum benefits with no resistance, you may progress to a more efficient workout with resistance. To engage resistance, follow the instructions that are on your Assembly Instructions.
2) WIDE GLIDE GENERAL WORKOUT RECOMMENDATIONS
On the following pages are seven basic exercises that will comprise your Gazelle Power Plus workout. Before performing any of the exercises, first read through these instructions and refer to your instructional video for correct exercise execution. When you are ready to begin your workout, be sure your equipment is set up correctly and youve warmed up adequately as demonstrated in the video. Then begin with the first exercise and continue through all of the exercises in one continuous cycle, unless you need to take a break. We recommend that you perform 20 - 40 gliding repetitions of each exercise. A single repetition is counted when both legs have glided forward and back (R + L = 1 repetition). Take time to cool down and stretch at the end of your workout. Remember, you will notice that your feet shift a little bit when using your Gazelle Power Plus. It is recommended that beginners keep their toes against the toe plate until they feel comfortable with their balance.
Start with a Basic Glide movement. Gradually increase the length of your stride as far as you comfortably can. Your heels will naturally lift slightly as each leg moves to the back. Do not attempt to keep your heel pressed to the foot platform, but allow this lifting motion to occur. Maintain good, upright posture throughout this exercise, and a soft knee position. Glide only as wide as you can while maintaining good balance and posture. This exercise can be performed with the neutral or low hand grip positions.

3) LOW GLIDE

Start with a Basic Glide movement. Gradually bend your knees deeper and increase the length of your glide. Let your heels naturally lift as each leg moves to the back. Maintain upright posture throughout this exercise, with your shoulders aligned over your hips. Avoid bending your knees so deeply that they bump against the front swing arms. This exercise can be performed with the neutral or low hand grip positions. You will feel additional emphasis in your thighs during this exercise.
Be sure to drink plenty of water before, during and after your workout.