Total Integrated AeroPilates Cardio Workout Level I

The integrated Level I workout routine is an exercise regimen designed to be used in conjunction with the weight loss portion of the lighterliving ™ Weight Management System, available at lighterliving ™ and assumes that participants have an AeroPilates Performer and the accompanying exercise videos. For maximum weight loss benefit, use Level I for 30 minutes, 5x a week for 30 days, before moving to Level II.

Attach the AeroPilates Free Form Cardio Rebounder

Lie on the platform, headrest raised, AeroPilates Performer on 2 cords.

Begin jumping, one foot at a time, with feet landing parallel to each other, as if you are running in place. The jumps should be small and fast. Bend the unused knee into your chest or kick the unused leg high into the air.

Jump for 3 minutes

Replace the rebounder with the foot bar

Warm-Up Footwork: V Position, Toes, Arches, Heels, Heel Lowers,

Wide Position Heels

Hundreds

Attach the AeroPilates™ Free Form Cardio Rebounder

Lie on the platform, headrest raised, AeroPilates Performer on 3 cords.

Begin jumping, one foot at a time, with feet landing in a V Position, unused knee hugged into your chest or unused leg high in the air.

Jump with alternating feet for 3 minutes, then if your abdominals are strong enough try 2 feet together for 3 minutes.

Attach the foot bar

Legs in Straps: Leg Lowers, Leg Circles Small, Leg Circles Large, Frogs

Attach the AeroPilates Free Form Cardio Rebounder

Lie on the platform, AeroPilates Performer on 2 cords. Jump with 2 feet together, with feet landing parallel, for 3 minutes. Make the jumps small; point your feet when they are in the air.

Attach the foot bar

Stomach Massage: Curved Back, Straight Back with Heel Lowers

Arms in Straps: Arm Circles, Serve the Brownies, Hug a Tree, Salute

Attach the AeroPilates Free Form Cardio Rebounder

Lie on the platform, AeroPilates Performer on 2 cords, jump with both feet turned out, for 3 minutes and try to scissor your legs in the air. If there is strain on your lower back, change to jumping with alternating feet, with your unused knee hugged into your chest.

Attach the foot bar

Knee Stretch Series: Curved Back, Straight Back

Elephant

Bicep Curl

Chest Expansion Sitting

Attach the AeroPilates Free Form Cardio Rebounder

Lie on the platform and jump your favorite style for 3 minutes. Be sure to play and

be creative with your jumping moves.

Attach the foot bar

Cool down: Wide Position Pelvic Lift, Running, Eve's Lunge

About The AeroPilates Cardio Rebounder

When jumping, make sure the headrest is raised and try to keep your tailbone down on the platform. The emphasis is on jumping down into the AeroPilates Free Form Cardio

Rebounder, (using small jumps) not up and away.

If your back gets fatigued or you feel any strain, increase the number of cords and jump with alternating feet, bringing the unused foot into your chest.

The way your feet land on the AeroPilates Free Form Cardio Rebounder will determine which muscles of the feet and legs are used. Try parallel feet, internally rotated feet and externally rotated feet (not with bad knees). Make sure your knee caps are aligned over feet.

Jumping with alternating feet is easier on the lower back.

In order to engage more of the abdominal muscles you may jump with your shoulders raised off the platform. Make sure your head is a natural extension of your spine with a slight nod and if it tires, place it back on the headrest.

Should you experience any motion sickness simply raise the headrest.

While in the air you may be creative with your feet and legs. Try wide splits, frogs, extending each alternating leg, straight up as well as out to the side.

Make the jumping fun but focused!

About The Cords

On 4 cords, jumping simulates running so the jumps will be small and fast. Lift your knees high into your chest to get the most energy expenditure.

On 3 cords, the jumping should be slightly higher causing more abdominal engagement.

On 2 cords, there will be even more abdominal engagement, with time to make fun leg movements in the air.

On 1 cord, there is more time in the air and because the legs are raised the abdominals are totally engaged.

The number of cords used will affect where energy is expended�more cords will make the legs work harder; fewer cords will make the abdominals work harder.

Before you begin any exercise or weight loss program, check with you doctor and please remember that individual results may vary.

Learn more: What is AeroPilates?, Mistakes reforming your body

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Related Products: AeroPilates integrated Level 1, AeroPilates Integrated Level 2, AeroPilates Integrated Level 3

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