The Basic 4 Exercises
The following exercises, the Basic Four, will work all the major muscle groups of the upper body and can be performed in the sitting position. Whether at home in an easy chair, at your desk at the office, or seated on an airplane, the Basic Four will give you a complete upper body workout.
These four exercises should be part of everyone's workout routine.
Click on a target area below to view muscle group details
Deltoids
Shoulder muscles, used for abduction, flexion, and extension of the arm. Consists of anterior, middle, and posterior fibres.
Pectorals
Chest muscles, flex and extend the upper arm (humerus), as well as adduct and rotate the upper arm.
Biceps
Upper arm muscles (front) flex the elbow and rotate the forearm.
Abdominals
Stomach muscles perform flexion of trunk/lumbar vertebrae. Provide thoracic and pelvic stability.
Obliques
On the sides of the torso, the obliques rotate the torso and vertebral column, and compress the abdomen.
Triceps
Upper arm muscles (rear) extend/straighten the elbow.
Trapezius
Back muscles pull the arms dorsally and caudally (down and toward the rear).
Latisimus Dorsi
Lower back muscles straighten and stabilize vertebral column.
Exercise Routines:
Here are three suggested exercises routines based on starting fitness levels. Each routine will exercise almost all of the major muscle groups of the upper body (abdominals, obliques, pectorals, triceps, lats, etc.) Try these to get started, then add additional exercises (see Owner’s Manual) as you advance. Spread your routines throughout the day—this will boost your metabolism, burn more calories, increase alertness and energy levels, improve cardiac function, build muscle mass and tone, and produce better overall fitness!
A word about Points: To keep track of your daily point totals when using your DX•ƒ Gloves by themselves (no computer), simply add the two T2 totals together and divide by 2. When using the computer interface, the software automatically performs this calculation—so just record the number that appears in the T2 window of the template. If you have points from both (gloves alone and computer interface) just combine the two numbers described above.
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Beginner—Repeat 3-5 times per day. Point goal: 7,000-10,000.
[GOAL: Increase points 3% per day]
- Incline Push-ups—10 reps
- Sitting Ab Bend Down (Single)—6 reps with each arm
- Single Outside Knee Press—5 reps followed immediately by Double Outside Knee Press—5 reps each side
- Back/lat rows—10 reps
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Intermediate—Repeat 5 times per day. Point goal: 15,000-20,000.
[GOAL: Increase points 5% per day]
- Incline Push-ups—20 reps
- Sitting Ab Bend Down (Single)—10 reps with each arm
- Single Outside Knee Press—5 reps followed immediately by Double Outside Knee Press—10 reps each side
- Back Pull Downs—10 reps
- Inside Knee Press—10 reps
- Double Ab Bend downs—10-15 reps
- Outside Knee Press—10-15 reps
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Advanced—Repeat 5 or more times per day. Point goal: 30,000+.
[GOAL: Increase points 5%+ per day]
- Incline Push-ups—30+ reps
- Double Ab Bend Down—10-20 reps
- Outside Knee Press—10-20 reps
- Dips—10-20 reps
- Double Outside Knee Press—10-20 reps each side
- Back Pull Downs—10-15 reps
- Standing Ab Bend Down—7-10 reps
- Inside Knee Press—10-15 reps
- Sitting Ab Bend Down (Single)—10-15 reps with each arm
