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Body by Jake.
Motivation and inspiration.
To help you look better.
And feel great about yourself.
Go ahead.
We know you can.
Body by Jake.
For health, for fitness, for life.
Congratulations.
You've taken the first step towards achieving great look at hips and thighs at a rock-colored bautismo.
Now let's get there right now with your bun and thigh rocker workout.
Now in just a few moments, we're going to show you an easy and effective three-minute workout
that isolates all the muscles of your lower body.
This one power arc movement will work your bautismo, your hamstrings, your inner and outer thighs,
your quadriceps, and the old cameras.
But first, we're going to show you some simple assembly instructions for your bun and thigh rocker.
Then we'll demonstrate the basic power arc movement and fat-burning cardio exercise.
We'll even show you some bonus exercises for a real challenge.
And finally, we'll give you some tips on how to get the most out of your Body by Jake
10-Day Rockaway Size Down Program.
Fitness made easy. That's our promise.
Now feel free to consult your owner's manual for written step-by-step instructions
as demonstrated in this video.
Now I'm going to turn you over to Keita Pelly, our Body by Jake Master Trainer,
to show you how to get the sleek, sexy-looking buns and thighs you've always wanted.
Remember, don't quit.
Hi, I'm Keita, and as a Body by Jake personal trainer, I constantly hear the challenges
that most people have toning those problem areas below the waistline.
And as a woman, I know how difficult it is to find that time and energy that it takes
to have great-looking buns and thighs.
Until now, the Body by Jake Bun and Thigh Rocker is just the thing you need
to get a sleek, shapely, sexy-looking lower body in just three minutes a day.
No more squats, lunges, or leg lifts.
No more sweating your way through exercise after exercise to get that body that you want.
Three minutes a day, that's all it takes.
Come on, I'll show you how.
Let's get ready to rock.
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First, take the product out of the box and lay it on the floor.
Remove the lower ball pin from the U-bracket, number two.
Lift and stand this backrest.
Lift the seat pad and insert the ball pin in the bottom hole of the seat frame.
Remove the ball pin from the U-bracket, mark number one, of the main frame.
Now lift the support bar and reinsert the ball pin in the U-bracket.
Place the extension frame against the support bar.
Remove another ball pin in the U-bracket, mark number two.
Now under the backrest, reinsert the ball pin.
Use one hand to lift the front floor bar.
With the other hand, pull the pop pin and extend the inner frame out of the main frame.
Now remove this ball pin from the curve bracket on the front floor bar.
Unfold the footplate and reinsert the ball pin.
Adjust the inner frame and tighten the pop pin on the main frame.
Music
Adjust the inner frame to accommodate your height.
A good rule of thumb is when you are seated, your knees should not be bent more than a 90 degree angle.
Now let's make a few more adjustments.
Begin with the footplate in center position.
To adjust the angle of the footplate, release the pin at the base of the bar
and replace the pin when the desired angle is reached.
To adjust the height of the footplate, turn the knob at the back of the footplate and pull slightly.
Raise or lower the footplate.
Release the knob at the desired height and insert it into the hole to secure the plate.
Adjust the headrest to accommodate your height.
Raise or lower the headrest.
Release the knob at the desired height and insert it into the hole to secure the headrest.
Now we have supplied you with four PowerFlex resistance bands.
Up to two bands will fit on the post on each side of the unit.
Secure all bands with the spring clips.
Start with the combination of PowerFlex bands that will allow you to perform 15 repetitions
that are not too easy or aren't too hard to cause you to work to complete fatigue.
The last repetition should be challenging but not impossible.
Please do not extend your knees past your toes during the workout.
You should always be able to see your toes during each exercise.
If you are not in the correct position, adjust the sliding base or footplate height.
Always keep your body weight on your heels during the power arc movements.
Remember to always perform a warm-up before stretching and exercising.
A warm-up functions as a way to increase that blood flow so it will decrease your chances of having any injuries.
A proper warm-up includes three to five minutes of light aerobic activity
followed by stretching all the major muscle groups.
You may also perform the cardio power arc as a warm-up exercise.
The proper method of stretching is called static stretching.
Static stretching involves using slow movements where an easy stretch is felt and then held for 10 to 30 seconds.
Regular stretching performed correctly should be both comfortable and painless.
This is the basic power arc movement.
This is the foundation of your program.
The first place that I want you to start out with is your alignment of your body.
I want you to look down at those toes and make sure those toes are pointing forward
right into perfect alignment with that patella, with that kneecap.
Make sure then that our knees are going to go into perfect alignment with those hips.
Make sure that those hips are pushed back into that pad nice and comfortable.
Now moving up that kinetic chain in that spine, make sure those shoulders are relaxed right there.
Make sure your head and neck are just nice and relaxed and in neutral alignment and perfect alignment there.
All right, now what we're going to do is we're going to come back down to the feet.
As we push out of this machine, I want you to take a deep breath in.
Then as you exhale, then you're going to press yourself up and out.
Very nice. We're going to move nice and slow and controlled.
Okay, now this is your first time getting started here.
I want you to do about a minute. That usually works out to about 15 repetitions.
Then what I want you to do is go ahead and take a rest for about 30 seconds.
Do a second set for another minute.
It usually works out again to about another 15 repetitions.
If you want to even further challenge yourself, go ahead and do a third set.
But remember to rest that 30 seconds.
Okay, now as we're moving through here, let's remember what muscles we're working.
We're increasing that tone in that anterior tip, your calf muscles, your quads, and your hamstrings.
But our most important one is the good old patissiere right there.
I tell you what, you keep doing those and you are going to be sexier and sleeker and shapelier.
So keep on going. You're doing great.
Now we're going to show you the cardio power arc movement.
The first place that you're going to need to start is to remove the black power flex bands from this pin right here.
Replace it depending on your fitness level with the blue lightweight cardio bands.
Now what we're going to do is we're going to return back to that foundation movement, which is just that power arc movement.
What I want you to keep in mind is those knees need to track over that first and second toe.
Take that deep breath in and then as you exhale, press up out of that seat.
Remember to keep those hips and that back snug right into that pad.
Perform the power arc movement at a slightly faster pace, fast enough to maintain that target heart rate for a minimum of 15 minutes.
So what you may want to keep in mind is you may want to slow down.
Once you kind of feel that heart rate at that certain point, just slow down so the exercise is effective and safe for you.
This should be a smaller movement than the basic power arc.
The movement should always be controlled.
Do not extend your knees past your toes at any time during the exercise.
You should progress to perform the cardio power arc workout at least three times a week.
The following exercises can be performed in addition to the power arc movement,
but I want you to remember that you need to have mastered that power arc movement or progressed from a beginner level before moving on.
Now you can pick and choose from any of these following four exercises or go step by step through each one of these exercises for a complete body toning workout.
If you're an intermediate exerciser, consider doing two sets of each of the chosen exercises.
Perform repetitions for one minute, resting for 30 seconds, and then repeating repetitions for an additional minute.
Rest for an additional 30 seconds before moving on to the next exercise.
Now if you consider yourself advanced, I want you to do three sets of each chosen exercise, performing repetitions for one minute, and then rest for 30 seconds.
Repeat these repetitions for an additional minute, and then rest for another 30 seconds.
Repeat repetitions for a third minute, and then rest for 30 seconds before moving on to the next exercise.
The first advanced exercise that we're going to show you is called the power plie.
What we're doing here is we're going to work the musculature called the adductors and the abductors.
What that commonly is known as the inner and the outer thigh.
Sit on the seat with your back and head flat against the padded backrest.
Now bend your knees and place your feet flat.
Your knees should be flexed but not past a 90 degree angle.
Turn your toes outward to form a V.
Grasp the handles.
Now lean back against the pad and straighten your legs until they're fully extended, but your knees aren't locked.
Now lower your body by bending your knees, stopping short of the seat.
Perform repetitions for one minute.
This next advanced exercise is called the slalom power arc.
Now what we're doing here is we're working the quadriceps, the hamstrings, the glutes, and the abductors.
Now what that means is we're going to work that outer thigh and those buns.
Sit on the seat with your back and head flat against the padded backrest.
Bend your knees and place your feet flat in the middle of the footplate.
Now your knees should be flexed but not past a 90 degree angle.
Grasp the handles.
Now turn your hips, knees, and feet 45 degrees to the left.
Lean back against the pad and straighten your legs until they're fully extended, but your knees aren't locked.
Lower your body. Perform repetitions for one minute.
Then rest for 30 seconds.
Now turn your hips, knees, and feet 45 degrees to the right.
And then repeat this exercise for an additional one minute.
The next advanced exercise that we're going to be doing is the modified power arc.
Now in this exercise you're going to be working the quadriceps, the hamstrings, and the glutes.
Sit on the seat with your back and head flat against the padded backrest.
Bend your knees and place your feet flat in the middle of the footplate.
Now grasp the handles. Slightly raise your toes off the platform, keeping your body weight on your heels.
Straighten your legs until they're fully extended, but your knees aren't locked.
Slowly lower your body halfway to the seat at approximately a 45 degree angle.
This should be a smaller movement than the basic power arc.
Perform repetitions for one minute.
The next advanced exercise that we're going to be doing is called the calf raise.
What we're going to be working is the gastrocnemius and the soleus.
In other words, gang, we're going to be working the calf muscle.
First you should adjust the footplate to a vertical position.
Now sit on the seat with your back and head flat against the padded backrest.
Bend your knees and place your feet flat in the middle of the footplate.
Now grasp the handles, lean back against the pad, and straighten your legs.
Now make sure your knees aren't locked.
Slowly lift your heels off the platform, hold briefly, and then lower them back down.
Perform repetitions for one minute.
Now we're going to learn how to fold down the body by Jake, bun, and thigh rocker.
Remove spring clips and bands from the bottom post of your unit.
Now notice there's no need to remove the bands completely.
Because of its simple design, only four pins need to be removed to fold and store your bun and thigh rocker.
The first thing I want you to do is to remove the pin from the base of the number 2U bracket and fold the pad down.
Remove the pin at the base of the bar that supports the seat and push the seat up.
Remove the pin at the base of the bar that supports the footplate and fold the footplate down.
Fold the seat down over the footplate.
Remove the final pin at the U bracket number 1.
Push the support bar into flat position.
Then fold the back support over the seat.
Finally, replace the pins in the U brackets.
Your body by Jake, bun, and thigh rocker and 10-day rockaway science down are the perfect combination to help you reach your health and fitness goals fast.
Increasing your food intake and increasing your physical activity is the recommended way to lose weight.
Together, a good workout program and a low-fat healthy diet creates the chemistry for success.
Now that's where our program comes in.
The bun and thigh rocker exercise routine is designed to burn fat and build lean muscle.
And our 10-day healthy low-fat eating plan is designed for accelerated weight loss.
The Body by Jake 10-day rockaway science down program outlines a 10-day meal plan that supplies your body with 1200 calories for women and 1800 calories for men.
It's simple to follow.
But remember, this program is specifically designed to help you lose weight in inches fast.
It should not be used for an ongoing weight loss or as a regular day-to-day eating plan.
It should be used for special occasions.
When you want to look your best and drop a few pounds fast.
It does take a little work and preparation.
But if you follow your bun and thigh rocker routine and the 10-day rockaway science down program as outlined, you will see substantial results.
You should refer to your manual for the complete detailed program.
But I have a few suggestions for quick fat burning and accelerated weight loss to get the maximum results in a minimal amount of time.
As we said earlier, you must increase your activity level to burn more calories and increase your muscle mass.
You should already be following your bun and thigh rocker exercise program every day.
Now another way to guarantee results is by increasing aerobic activity.
We suggest that you should perform the bun and thigh cardio exercise at least three times per week.
Now whenever possible, you should also be increasing your daily physical activity levels.
Use your legs, take the stairs instead of the elevator, take bicycle rides with the family or enjoy an evening walk after dinner.
All physical activity counts and burns calories.
Again, to get the most benefit from aerobic activities, you should be familiar with your target heart rate zone and monitor your heart rate during your exercise.
To get the most out of your 10-day meal plan, you should always follow a few guidelines.
Follow the diet as written.
This diet has been tried by many and when followed correctly, provides terrific results.
But remember, this is not a diet to be followed for longer than 10 days.
Measure your foods and eat the portions recommended, no exceptions.
Now when it says a half a cup of cereal, I only want to eat in a half a cup, not a whole bowl.
Try not to eat too late.
But if you have to, eat small portions.
Drink plenty of water, at least eight 8-ounce glasses a day.
Water is to be an important part of your weight loss program.
A good way to meet your quota is to drink a large glass of water with every meal and one or two between meals.
Remember, results are only guaranteed if you follow the butt and thigh rocker exercise program that consists of resistance, cardio, flexibility training and the 10-day rockaway size down program.
Proper healthy weight loss can only be achieved by making dietary and exercise changes in your life.
We've provided you all the tools, but now you need to set your goals and make the commitment with vigor, enthusiasm and energy.
Well, there you have it, a great workout routine and tips for an easy, accelerated weight loss program.
Let's face it, you all want to eat.
With a diet of healthy foods and a daily exercise routine, you'll have the energy and stamina it takes to make it a winning day.
It's just that simple.
Now, I know it's easy to get confused about what to do and what to eat in order to stay healthy and lose a few pounds.
But that's why we're here, to help you out.
Follow your three-minute butt and thigh rocker routine and refer to your 10-day rockaway size down program to get the guaranteed dramatic results you've always wanted.
Whether your goal is to lose a dress or pants size, 100 pounds or simply to get sexier, shapelier buns and thighs, we're going to do it together.
Remember, have fun, don't quit.