Welcome to The Power Suit four (4) week plan. This is an excellent program designed to introduce you to the benefits of power resistance training. Wear The Power Suit during your regular workouts, but gradually add the resistance bars, as outlined below, to target your trouble spots.
Power Vest – Place one resistance bar in the sixth pocket in the front left and right lower panels.
Power Shorts – Place one resistance bar in the fifth pocket in the upper panel in each leg. You’re packing four (4) resistance bars this week, or, an additional 18 oz. It doesn’t sound like much, but your quads and upper and lower abs will know you’ve joined the resistance. Be sure to include at least 3 sets of 10 to 15 ab curls, as well as quarter body squats in your workout.
Quarter body squats: While standing, bend your knees as if you’re about to sit in a chair and then straighten up.
You’re butt and inner and outer thighs benefit from pumping this weeks, 8 resistance bars.
Power Vest – Place a bar in the sixth pocket in the back lower panels.
Power shorts – Remove the bar from the fifth pocket in the upper panel and place in the first pocket in the upper panel. Add another bar to the last pocket in the upper panel in each leg.
Outer thigh: Lie on your side with both legs straight. Lift the upper leg 12 inches from the ground and, then lower again. Do 3 sets of 12-20.
Inner thigh: Place the upper leg beside the lower leg. Lift the lower leg at least six inches from the ground, then lower. Do 3 sets of 12-20. You’re up to 10 resistance bars now.
Power vest – add a bar in the third pocket in the left and right upper back panels.
Power shorts – do not add any additional bars. This week, your upper back and shoulders are in the spotlight. Take advantage of the additional resistance to tone under your arms.
Chair dips: Sit on the front of your chair with your feet flat on the floor. Place your hands on the front edge of the seat and slide your butt forward. Keep your elbows bent while you lower your body halfway to the floor and back up to the seat level. Do 3 sets of 10 each.
You’re up to 12 resistance bars now, or close to 4 pounds.
Power vest – add a bar in the fourth pocket in the left and right upper back panels.
Power shorts – do not add any additional bars.
Your entire upper body is now benefiting from the resistance and the added bars. This week, focus on your chest area by hitting the floor and pumping out three sets of 8 to 10 half or full pushups.
The Power Suit booklet has been designed to provide information with respect to the subject matter covered. It is distributed with the understanding that Fitness Tech International and the authors are not liable for the misconception or misuse of the information provided. Every effort has been made to make this booklet as complete and accurate as possible. Not all exercise plans/devices are suitable for everyone and this or any exercise program may result in injury. To reduce the risk of injury, please consult your physician/trainer before beginning the Power Suit program. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
FITNESS TECH INTERNATIONAL MAKES NO WARRANTY OF ANY KIND WITH REGARD TO THIS MATERIAL INCLUDING BUT NOT LIMITED TO, THE IMPLIED
WARRANTIES OF MERCHANTABILITY and shall not be liable for errors contained herein, or for any direct or indirect, incidental, special or consequential damage in connection with the furnishing, performance or use of this material. Activities presented with The Power Suit can cause serious injury if proper training and caution are not followed. Some activities presented herein are inherently dangerous. Prior to undertaking the activities presented herein please seek appropriate training and/or certification from a licensed or certified professional. Not all activities or exercise programs are suitable for everyone. Please consult your doctor before participating in these or any other sports activities and discontinue any activity that causes discomfort.
The information contained within this booklet is subject to change without notice. Copyright