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Appendix
2005 Spa Owner's Manual Page 73
8/1/2005
Fitness Series™ Exercise Program
20 to 30 min. session three times a week
1. Seated Row: An all around exercise that focuses on the muscles of the upper back, shoulders and arms.
Using the exercise bars in a seated position with your feet stable, abs tight and lower back stable. Palms
down, arms extended with elbows slightly bent. Pull towards your chest squeezing your shoulder blades to
the middle back and returning slowly to the starting position.
2. Standing Chest Fly: An excellent upper body exercise that focuses on the muscles of the chest, shoulders
and arms. Using the exercise grips, place palms sideways facing your body with your elbows slightly bent.
Pull forward toward your body bringing hands together, squeezing and flexing chest muscles, then slowly
returning to the starting position.
3. Standing Chest Press: Using the exercise grips, place your palms down with your elbows bent at 90 ˚. Press
forward bringing your hands together, squeezing and flexing your chest muscles, then slowly return to the
start position.
4. Standing Shoulder Press: Using the exercise grips, place your palms facing away from your body with your
elbows bent at 90˚. Press upward bringing your hands together in front of you, above your head and slowly
return to the start position.
5. Arm Curls: Using the exercise grips, place your hands face up with your elbows slightly bent, pull upward
towards your chin squeezing and flexing your biceps then slowly return to start position.
6. Hydro Squats: Excellent for defining and firming the buttocks, thighs and legs. From a standing position,
slowly sink down into the water until your buttocks is level with your knees (90˚). Squeezing your muscles
tightly like sitting in a chair with abs tight and your back straight then slowly returning to standing position.
7. Hydro Leg Extensions: Sitting with your feet flat, knees bent (90˚) and abs tight. Lift your foot upwards
straightening the leg while squeezing and flexing the thigh muscles and slowly lowering the foot to start
position.
Important: Consult your physician before starting any exercise activity or program. The fitness series spas
feature rubber exercise bands. When stretched, these bands create a hi-tension condition. Improper use or
failure to connect the exercise bands properly may result in injury. Always inspect all exercise equipment prior
to beginning any exercise. Do not use any damaged equipment.
Warm Water Workouts
Almost any exercise that can be done on land, including walking or jogging, can be also done in water. If you
have arthritis and you're exercising in a spa or hot tub, however, you'll probably focus on range-of-motion
exercises that work the toe, ankle, knee, leg, hip, hand, wrist and shoulder. The size and shape of the hot tub, of
course, will determine the specific types of exercises you can do in it. Cal Spas™ would like to share some tips
on the benefits of warm water therapy.
Forward Arm Reach
With both arms, reach straight in front of you. Raise your hands overhead as high as possible, keeping your
elbows as straight as you can. If one arm is very weak, use your other arm to help raise it.
Elbow Bend
Start with your elbows as straight as possible, fingers pointing down. Bend your elbows and try to touch your
thumbs to your shoulders. Keep your elbows close to your body. You do not have to touch your shoulders. Then
relax your elbows and straighten your arms down at your sides.