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Welcome to the Fitness Studio

When you purchase Oxygenfit equipment, you are invited to use the special download section to get workouts, training posters and other great content. Go there now!

Fitness Studio Demonstrations

Downward Chop

SET-UP – Keep your arms straight as you lower them diagonally across your body and rotate your torso as you shift the weight from one leg to the other – Keep your chin up – exhale on the exertion.

CONSIDERATIONS – lift your heels slightly off the ground as you complete the movement. Initiate the move from your hips. Repeat other side.

Alternating Punch with Forward Lunge

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SET-UP – Place your hands in the handles of the toner and position your feet in a split squat, facing away from the door and with your back heel off the floor. Raise your hands to shoulder height with palms facing down (see figure 2a). Maintain good posture with your abdominals pulled in and your shoulder blades pressed down.

CONSIDERATIONS – Position your body away from the door so that you perceive tension in the toner before you begin the movement . Keep the movement controlled in both directions as you try to increase the speed of your punches. Repeat on the other leg.

Step Back Lunge With Row

SET-UP – Stand facing the door in narrow stance. Hold the Fit-Stik with a wide grip and positioned at chest level in front of you (see figure 3a).

CONSIDERATIONS – Maintain good posture with your abdominals pulled in and your shoulder blades pressed down. Always keep your shoulders directly over your hips and avoid rounding your spine.

Squat With Lat Press

SET-UP – Face the door with the Fit-Stik at hip level. Hold on to the Fit-Stik with a wide grip and feet in a wide stance, knees slightly bent (see figure 4a).

CONSIDERATIONS – keep your weight in your heels as you go down into the squat and remember to maintain good posture with your abdominals pulled in and your shoulder blades pressed down.

Triceps Press

SET-UP – Face the door with the Fit-Stik waist high and elbows close to your rib cage. Feet in narrow stance and hands in narrow grip (see figure 5a).

CONSIDERATIONS – Maintain good posture with your abdominals pulled in and your shoulder blades pressed down. Role the toner if you need more resistance and remember to control the movement in both directions.

Abdominal Crunches On Knees

SET-UP – Face away from the door in low kneeling position with the Fit-Stik overhead. Hands together in an underhand grip with your elbows bent and together(see figure 6a).

CONSIDERATIONS – Keep your hips over your heels and maintain control of the Fit-Stik in both directions of the movement. NOTE: If you start to experience dizziness, discontinue this movement immediately.

Standing Biceps Curls

SET-UP – Stand tall, facing the door with feet in narrow stance and hands in narrow overhand grip (see figure 7a).

CONSIDERATIONS – Stand close enough to the door so that the angle of the toner matches the angle of your arm movement. Roll the toner a few times around the Stik if more resistance is needed. Maintain good posture with your abdominals pulled in and your shoulder blades pressed down.

Seated Rows – Elbows In

SET-UP – Sit on the floor, facing the door with your legs straight. Roll the toner until you have perceived resistance when your arms are straight in front of you and the Fit-Stik is chest high. Hold the Fit-Stik with a narrow, overhand grip (see figure 8a).

CONSIDERATIONS – Maintain good posture with your abdominals pulled in and your shoulder blades pressed down. Keep your elbows as close to your rib cage as possible. Always control the movement in both directions.

Squats

SET-UP – Begin with your feet in a wide stance, standing on the toner and the Fit- Stik resting on your shoulders. Knees slightly bent (see figure 9a).

CONSIDERATIONS – Always keep your weight back towards your heels and initiate the movement from hinging at the hips. Focus on your hips moving back, not your knees moving forward. Your knees should never go past your toes. NOTE: If you start to experience dizziness, or feel off balance, discontinue this movement immediately.

Military Press Overhead

SET-UP – Stand with your right leg on the toner and your left leg behind you in a split squat position. Raise the Fit-Stik to your shoulders, holding it with a wide, overhand grip (see figure 10a).

CONSIDERATIONS – Maintain good posture with your abdominals pulled in and your shoulder blades pressed down. Never let your back arch as you lift the Fit-Stik over head. Always control the movement in both directions.

Stiff Leg Dead Lifts

SET-UP – Stand with both feet on the toner in a wide stance. Hold on to the Fit-Stik with both hands in a wide overhand grip. Roll the toner so that you have perceived tension in the toner as you hinge at your hips and lower the Fit-Stik toward your shins, keeping your back straight at all times (see figure 11a).

CONSIDERATIONS – Keep your arms straight and relaxed and initiate the movement from your buttocks and hamstrings. Never round your back. The movement occurs from your hips. Always control the movement in both directions. NOTE: If you start to experience dizziness, discontinue this movement immediately.


Resistance training will help you in more ways than one! Not only does it build strength, boost energy levels and help reduce stress, but it helps our bodies to improve our bone density which has been proven to improve the chances of developing osteoporosis. > Read More
Lindy Olson

Lindy Olson

Oxygen Magazine