Ellison Lifestyle Group Body Bench Live Fit User manual

EXERCISE GUIDE
Copyright © 2017 Ellison Lifestyle Group, Inc. All rights reserved

The Body Bench weighs 23 pounds and features a 5 gauge steel frame with electrostatic powder
coated paint with a padded seat, adjustable 2 position t-bar, leg stabilizer and skid resistant leg
caps. It can be easily assembled and disassembled in 2 min for easy storage. With its compact size
and portability it can be used in any location including home, outdoors, schools, gyms and offices.
Its patented dual purpose design allows it to be used as a workout bench to support the body’s
natural weight, or it can also be used as a functional weight providing weight resistance while
performing Curls, Squats, Shoulder Press, and Triceps extensions.
LIGHTWEIGHT
DURABLE
COLLAPSABLE
PORTABLE
100+ EXERCISES
APPROVED AS CARRY-ON LUGGAGE
DISASSEMBLES IN MINUTES

The Body Bench Fitness Program is a fundamentally based exercise system that integrates 120 of the
most efficient and effective exercises that include Calisthenics, Stretching, Yoga and Cardio for
Weight Loss, Strengthening, and Conditioning. Each workout can be performed exclusively on the
Body Bench that was specifically designed to accommodate a full body workout without the use of
any additional equipment or accessories.
The Body Bench Fitness Program allows you to customize your own personal workout based on your
fitness goals by incorporating exercises that are number and color coded for quick reference to
target specific muscle groups while creating your personal workout schedule on the Body Bench
Weekly Workout Index Chart.
Each personal workout can accommodate 5-min to 60-min full body workout routines with
exercises designed for beginners, intermediate and advanced fitness enthusiasts who want a
complete workout regardless of limited time or space.
THE BODY BENCH FITNESS PROGRAM
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CALESTHENICS
YOGA
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CARDIO
STRETCHING
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WEIGHTS
PORTABLE

CALISTHENICS - 43 Basic Exercises
YOGA - 41 Essential Postures
CARDIO - 5 Fundamental Exercises
STRETCHING - 31 Basic Stretches
THE BODY BENCH EXERCISES

WORKOUT
EXERCISE NUMBER
CALISTHENICS
Chest
E-1 through E-6
Shoulders
E-11 through E-13
Traps
E-14
Back
E-14
Bicep
E-7
Tricep
E-8 through E-10
Abdominals
E-15 through E-30
Quadraceps
E-42 through E-46, E-50
Hamstrings/Glutes
E-31 through E-35
Calves
E-47 through E-49
STRETCHING
Chest
E-8, E-77, E-79, E-105
Shoulders
E-57 through E-61
Back
E-56 through E-61, E-72, E-73, E-76
Bicep
E-57 through E-61
Tricep
E-74
Abdominals
E-56 through E-61
Quadraceps
E-36, E-38 through E-41, E-62 through E-71, E-78
Hamstrings/Glutes
E-34, E37, E-75
Calves
E-47 through E-49
CARDIO
Full Body
E-47 through E-49
Legs
E-54, E-55
YOGA
Full Body
E-79 through E-120
QUICK
REFERENCE
CHART

EXERCISE
SETS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
EXERCISE #1
2 SETS
REST
E-3 x 10
E-51 x 25
E-77 (1 min)
E-13 (1 min)
E-3 x 10
REST
EXERCISE #2
2 SETS
REST
E-9 x 10
E-52 x 25
E-57 (1 min)
E-16 (1 min)
E-9 x 10
REST
EXERCISE #3
2 SETS
REST
E-7 x 10
E-53 x 25
E-56 (1 min)
E-2 (1 min)
E-7 x 10
REST
EXERCISE #4
2 SETS
REST
E-13 x 10
E-54 x 25
E-58 (1 min)
E-83 (1 min)
E-13 x 10
REST
EXERCISE #5
2 SETS
REST
E-14 x 10
E-55 x 25
E-74 (1 min)
E-92 (1 min)
E-14 x 10
REST
EXERCISE #6
2 SETS
REST
E-11 x 10
E-51 x 25
E-61 (1 min)
E-4 (1 min)
E-11 x 10
REST
EXERCISE #7
2 SETS
REST
E-28 x 10
E-52 x 25
E-36 (1 min)
E-17 (1 min)
E-28 x 10
REST
EXERCISE #8
2 SETS
REST
E-43 x 10
E-53 x 25
E-34 (1 min)
E-83 (1 min)
E-43 x 10
REST
EXERCISE #9
2 SETS
REST
E-47 x 10
E-54 x 25
E-47 (1 min)
E-24 (1 min)
E-47 x 10
REST
EXERCISE #10
2 SETS
REST
E-52 x 10
E-55 x 25
E-73 (1 min)
E-66 (1 min)
E-52 x 10
REST
WEEKLY WORKOUT INDEX CHART
The Weekly Workout Index Chart is a color coded guide to map out daily and weekly workout
schedules. A 5-min workout would consist of doing a full circuit of 10 different exercises with the
desired number of reps. By increasing the number of circuits performed an individual can complete
a full body workout that ranges from 5 min to 60 min depending on the length of time preferred.
The example below shows a 5 day schedule.

E-88
E-78
Downward Dog
1
E-9
Dips
6
Seated Butterfly
2
E-53
Mountain Climber
10
E-3
Push Ups
5
E-7
Bicep Curls
7
E-43
Assisted Squats
8
E-52
Burpees
9
E-61
Bridge Up
4
E-37
Hamstring Stretch
3
CIRCUIT TRAINING
10 Exercise Example

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E-1 Beginner Push-ups A
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E-6 Hindu Push-ups C
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E-6 Hindu Push-ups A
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E-4 Elevated Push-ups
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E-3 Wide Grip Push-ups A
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E-2 Close Grip Push-ups B
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E-1 Beginner Push-ups B
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E-6 Hindu Push-ups B
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E-5 Spiderman Push-ups
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E-4 Elevated 1 Leg Push-ups
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E-3 Wide Grip Push-ups B
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E-2 Close Grip Push-ups A

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E-7 Bicep Curls
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E-6 Hindu Push-ups C
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E-6 Hindu Push-ups A
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E-12 Shoulder Push-up B
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E-11 Shoulder Press
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E-10 Beginner Tricep Dips
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E-8 Tricep Bar Dips
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E-6 Hindu Push-ups B
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E-5 Spiderman Push-ups
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E-13 Shoulder Shrugs A
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E-12 Shoulder Push-up A
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E-9 Tricep Pad Dips

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E-16 Crunches
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E-21 Plank Push Combo D
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E-21 Plank Push Combo B
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E-20 Plank Knee Extension C
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E-20 Plank Knee Extension A
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E-19 Flag Pole
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E-17 Leg Raises
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E-21 Plank Push Combo C
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E-21 Plank Push Combo A
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E-20 Plank Knee Extension D
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E-20 Plank Knee Extension B
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E-18 Cross Leg Crunches

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E-22 Plank Position
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E-27 Side Sit up B
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E-26 Side Crunch B
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E-25 Plank Twist B
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E-24 Side Plank Extension B
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E-24 Side Plank Extension A
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E-23 Elevated Plank Knee A
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E-27 Side Sit up A
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E-26 Side Crunch A
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E-25 Plank Twist C
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E-25 Plank Twist A
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E-23 Elevated Plank Knee B

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E-28 Sit up A
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E-34 Hamstring Stretch B
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E-33 Kick Back
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E-31 Diamond Kick A
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E-29 Hip Swivel C
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E-29 Hip Swivel B
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E-28 Sit up B
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E-34 Hamstring Stretch A
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E-32 Pulse Kick
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E-31 Diamond Kick B
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E-30 V up
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E-29 Hip Swivel A

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E-35 Plank Leg Cross Over
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E-43 Assisted Squat A
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E-42 Single Leg Squat A
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E-39 Forward Quad Stretch
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E-38 Single Leg Quad Stretch
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E-37 Seated Hamstring Stretch
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E-36 Seated Hip Flexor A
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E-42 Single Leg Squat B
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E-41 Reclining Quad Stretch
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E-40 Kneeling Quad Stretch
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E-39 Standing Quad Stretch
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E-36 Seated Hip Flexor B

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E-43 Assisted Squat B
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E-49 Single Leg Calf Stretch A
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E-47 Standing Calf Raise B
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E-46 Swivel Hip Lunge B
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E-45 Elevated Quad Stretch B
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E-45 Elevated Quad Stretch A
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E-44 Bench Weighted Squat A
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E-48 Weighted Calf Raise
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E-47 Standing Calf Raise A
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E-46 Swivel Hip Lunge C
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E-46 Swivel Hip Lunge A
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E-44 Bench Weighted Squat B

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E-49 Single Leg Calf Stretch B
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E-53 Mountain Climber C
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E-53 Mountain Climber A
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E-52 Burpee A
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E-51 Bench Hop B
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E-51 Bench Hop A
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E-50 Reverse Bench Squat A
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E-53 Mountain Climber B
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E-52 Burpee C
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E-52 Burpee B
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E-51 Bench Hop C
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E-50 Reverse Bench Squat B

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E-54 Standing Bench Hop A
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E-60 Bridge Up Double Bar
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E-59 Bridge Up Flat Foot
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E-57 Bridge Up Bar
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E-55 Step up Kick Back B
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E-55 Step up Kick Back A
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E-54 Standing Bench Hop B
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E-60 Bridge Up Hands Locked
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E-58 Bridge Up Base Bar
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E-57 Bridge Up Pad
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E-56 Back Bend
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E-54 Standing Bench Hop C

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E-61 Bridge Up Bar Ankle
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E-68 Low Lung Full Extension
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E-68 Low Lunge Full
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E-66 Hip Stretch B
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E-65 Frog Leg Stretch
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E-64 Double Knee Stretch
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E-62 Cross Kneeling Bar
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E-68 Low Lunge Pull
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E-67 Kneeling Stretch
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E-66 Hip Stretch C
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E-66 Hip Stretch A
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E-63 Cross Knee Extension

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E-68 Low Lunge Raised A
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E-75 Single Knee Stretch
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E-73 Seated Split D
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E-73 Seated Split A
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E-72 Seated Stretch
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E-71 Raised Hip Flexor
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E-69 Low Lunge Raised B
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E-74 Side Extension
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E-73- Seated Split C
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E-73 Seated Split B
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E-72 Seated Stretch
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E-70 Quad Stretch

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E-76 Spinal Swivel A
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E-84 Cat Posture
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E-82 Cow Posture
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E-79 Bow Posture
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E-77 X-Factor
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E-76 Spinal Swivel
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E-76 Spinal Swivel B
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E-83 Table Posture
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E-81 Camel Posture
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E-80 Half Camel Posture
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E-78 Seated Butterfly Stretch
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E-76 Spinal Swivel C

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E-85 Child Posture A
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E-91 Handed Tiger
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E-89 Flying Cobra B
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E-88 Downward Dog Extension
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E-87 Deep Lunge Posture
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E-86 Elevated Cobra Posture
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E-85 Child Posture B
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E-90 Half Spinal Twist
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E-89 Flying Cobra A
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E-88 Downward Dog Knee-in
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E-88 Downward Dog
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E-86 Cobra Posture A