Bodyblade® Training Programs

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The Super Six 

The Super Six exercises were strategically designed to work all the major muscle groups in the body, targeting each of the major muscle groups with each one of the six exercises. Bodyblade dramatically works the smaller stabilizing muscles in the body first before calling the larger more powerful muscles into action. This automatically works the postural and deep muscles in the trunk which attach to the shoulders, arms, pelvis, hips and legs. These smaller muscles actually help control the larger more powerful muscles in your body. Together, large and small muscles get a phenomenal workout using Bodyblade.

Super Six Training Program

  1. Chest Press
  2. Back and Shoulder Reach
  3. Ab Crunch
  4. Tricep Push
  5. Bicep Tricep Trimmer
  6. Hip and Thigh Sculptor

The following are a few suggestions for doing your Super Six or expanded program.

Note: The greater the distance between the feet and the deeper the squat during exercise (especially during the Hip and Thigh Sculptor) the greater the training effect on the hips gluts and thighs.

Six for Six: Do each of the Super Six for one minute followed by a 30 second rest period. Take them in sequence (1–6) or modify the order to make your training fun and variable.

Circuit Six: Do the Super Six exercises in sequence for ten seconds each (totaling 1 minute). Repeat the sequence 6 times for a great six minute workout. 

  • For Example:
    • Chest Press X 10 seconds
    • Back and Shoulder Reach X 10 seconds
    • Ab Crunch X 10 seconds
    • Tricep Push X 10 seconds
    • Bicep Tricep Trimmer X 10 seconds
    • Hip and Thigh Sculptor X 10 seconds
    • (total set time of 60 seconds)
  • Repeat 6 times (sets) for a complete 6 minute workout.
  • As you become stronger and have greater endurance, you can increase the amount of time in each exercise to make for a longer workout and greater challenge. 

    Three for Three: Take the first 3 exercises in the Super Six: Chest Press / Back and Shoulder Reach / Ab Crunch and do them in sequence for 3 minutes. Rest for 1 minute and do the second 3 exercises in the Super Six: Tricep Push/ Bicep Tricep Trimmer / Hip and Thigh Sculptor in sequence for 3 minutes. A sequence may be 30 seconds each or 1 minute each with the goal of maintaining movement for 3 minutes before resting. Initially try to do the sequence 1–3 and 4–6. Over time, you can modify your sequence of exercises to be done in any order.

    Custom Six: Create your own six minute workout using the Super Six exercises. Make any combination of time, exercise sequence and sets.

    Full Body Training Program

    For further reference, please view our Exercise Wall Chart.

    Upper Body

    1. Curls
    2. Tricep kick backs
    3. Lateral Raises
    4. Jab
    5. Internal/External Rotation
    6. Upright Rows
    7. Shrugs
    8. Single Arm Chest Press
    9. Overhead French Curls
    10. Back and Shoulder Reach 
    11. Tricep Push
    12. Single Arm overhead
    13. Pec Deck


    1. Hip and Thigh Sculptor
    2. Ab Crunch
    3. Overhead Hip and Thigh
    4. Overhead Ab Crunch
    5. Behind the Back Tricep Rotated 90°
    6. Transverse Ab Crunch
    7. Floor Crunch in 3 Blade Positions
    8. Rotational Floor Crunch
    9. Prone Extension
    10. Seated Hip and Thigh Sculptor
    11. 90° Rotated Ab Crunch
    12. 90° Rotated Hip and Thigh Sculptor
    13. Oblique "Kill Shot" Sculptor

    Legs Hips and Thighs

    1. Hip and Thigh Sculptor
    2. Arm Lock Toe Raises
    3. Arm Lock Squats
    4. Straight Leg Bridges 3 Blade positions
    5. Bent Knee Bridges 3 Blade positions
    6. Lateral Lunges 3 Blade positions
    7. Transverse Lunge in Hip and Thigh Sculptor
    8. Alternating Forward to Side Lunges