Bodyblade® Workouts

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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

    Bodyblade® Training Principles

    Bodyblade trains the body in a low impact environment that automatically adjusts to the needs of the user. There is no need for bands, pulleys, or added weight to vary resistance because Bodyblade is based entirely on the principles of inertia and the interaction between you and your Bodyblade. Simply varying the amount of force you exert on the Bodyblade will provide you the range of resistance and coordination needed to challenge your entire neuromuscular system. Follow the FITT principle to help you reach your training goals!

    Using your Bodyblade 3–5 times a week is a great way to increase strength, stability, muscle endurance, and cardiovascular fitness.
    The greater the force you input to create flex in the blade, the greater resistance you will feel. Moving your Bodyblade further away from your body will create increased challenge and resistance. This is done by extending your arms slowly away from your body center.
    Make it your goal to reach 60 seconds in each position. To start, your goal can be broken down into shorter time segments such as 6 sets of 10 seconds each. The more muscle endurance you develop, the longer you will be able to work in each position. For an increased challenge, continue to extend the amount of time in each exercise until you reach fatigue. Varying both time and intensity will allow you to create a dynamic training program to fit your training goals.  
    Train to improve your strength, balance, coordination, muscle endurance, and cardiovascular fitness.

    Additional points to consider when training with Bodyblade:

    Body Position:
    You can modify your body position to target specific muscle groups, move through a particular range of motion, or emphasize on a particular training goal. For example, certain positions may be ideal for emphasizing a sport specific movement or honing in on a desired outcome such as better balance, coordination, stability, or power. You can modify your body position in any of the Bodyblade exercises to best meet your needs, whether that means simplifying or adding additional layers of complexity. 
    Plane of Motion:
    With Bodyblade, you train in all three planes of motion at the same time, creating a dynamic training environment that helps you to be smooth, efficient, balanced, and coordinated in all movements. The three planes of motion are Sagital (front to back movement), Frontal (side to side movement), and Transverse (rotational movement). 
    Place your hand or hands around the center grip with a light touch, just as if you were picking up a glass of water. Your grip should be light enough to hold the Bodyblade safely and create flex in the blade. If your grip is too firm, you may experience early fatigue in the forearm and hand muscles. 
    Bodyblade can be performed in the seated position or lying on a flat surface if modifications are required. If standing, you can begin each exercise with your feet approximately shoulder width apart and knees slightly bent. Your stance can be further modified to add more complexity to your training. All exercises engage the lower body as those muscles are essential for creating the stability necessary to start, stop, and change direction as your body stabilizes against the inertia generated by the Bodyblade.