Keys Fitness CG1 User manual

315-00106
07/07 Rev A
Owner’s Manual
Customer Service
[phone]
4009 Distribution Drive
Suite 250
Garland, TX 75041
www.keysfitness.com
SERIAL TAG IS LOCATED ON THE FRAME
Model Name: CG1
Date of Purchase:
Serial Number:

2
Important Safety Information 3-4
Assembly 5-10
Console Instructions 11-18
Monitoring Your Heart Rate 19
Warm-Up Exercises 20
Troubleshooting 21
Parts List 22
Exploded Views 23
Warranty Information 24
Table of Contents

3
WARNING! Before using this unit or starting any exercise program, consult your physician.
This is especially important for persons over the age of 35 and/or persons with pre-existing
health problems. The manufacturer or distributor assumes no responsibility for personal injury
or property damage sustained by or through the use of this product.
WARNING! To reduce the risk of electrical shock, burns, fire, or other possible injuries to the
user, it is important to review this manual and the following precautions before operation.
SAFETY PRECAUTIONS AND TIPS
1. It is the owner's responsibility to ensure that all users of this unit have read the Owner's
Manual and are familiar with warnings and safety precautions.
2. This unit has a user maximum capacity of 300 pounds.
3. The unit should only be used on a level surface and is intended for indoor use only. The unit
should not be placed in a garage, patio, or near water and should never be used while you are
wet. Keys Fitness recommends a mat be placed under the unit to protect floor or carpet and for
easier cleaning.
4. Follow safety information in regards to plugging in your unit. Do not run the power cord
underneath your unit. Do not operate the unit with a damaged or frayed power cord.
5. Wear comfortable, good-quality walking or running shoes and appropriate clothing. Do not
use the unit with bare feet, sandals, socks or stockings.
6. Always examine your unit before using to ensure all parts are in working order.
7. Allow the unit to fully stop before dismounting.
8. Pets should never be allowed near the unit.
9. Do not leave children unsupervised near or on the unit.
10. Never operate the unit where oxygen is being administered, or where aerosol products are
being used.
11. Never insert any object or body parts into any opening.
12. For safety and to prevent damage to your unit, no more than one person should use the
unit at a time.
13. Always unplug the unit before cleaning and/or servicing. Service to your unit should only be
performed by an authorized service representative, unless authorized and/or instructed by the
manufacturer.
14. Failure to follow these instructions will void the unit warranty.
Important Safety Information

4
Thank you for purchasing the Keys Fitness CG1 Elliptical! The quality product you have cho-
sen was designed to meet your needs for cardiovascular exercise. Before you start, please
read the Owner’s Manual and become familiar with the operation of your new unit.
Remember to take time to perform stretching exercises, provided in this manual, to help avoid
injury.
If you are taking medication, consult your physician to see what affect the medication will have
on your exercise heart rate.
If you have heart problems, your are not active, and/or are over the age of 35 years, do not
use the pre-set programs or start an exercise program without first contacting and receiving
approval from your physician.
To avoid the risk of electrical shock, always keep the console dry. Do not spill liquids on the
console. Keys Fitness recommends a sealed water bottle for beverages consumed while using
the unit.
Please review the following drawing below to familiarize yourself with the listed
parts.
Important Safety Information
CONSOLE
AC ADAPTER
LEVELER FEET
2 PER SIDE
PEDALS
PULSE GRIP
HANDLEBARS
HANDLEBARS

Note: Do not tighten Screws until
you have fully completed Figure 2.
5
Getting Started - The Keys Fitness CG1 Elliptical will require some assembly. Unpack the box
in a clear area. Remove packing material. Do not dispose of packing material until assembly
is complete and unit is working properly. Place the unit on a clean level surface for assem-
bly. Make sure there is easy access to an electrical outlet. Before assembling, the unit should
be placed as close as possible to its final location. Locate all hardware bags, Labeled Figure 1
through Figure 9, with the exception of Figure 8. If you are missing any bags, please call Keys
Fitness at 1-888-340-0482. Tools have been provided to assist with product assembly.
Assembly
Figure 1
Locate bag labeled Figure 1. Locate
Console Tube. Attach Console Tube to
Main Frame. Slide Tube down into Main
Frame. Connect Upper Console Wire
to Lead Wire Assembly. Secure using
three M10*80 mm Hex Head Screws
extending through the frame and
Console Tube, three 10x20 Washers and
three Crown Nuts, M10*1.5. Use three
M10*120 Hex Screws to secure through
the Front of the Console Tube and Main
Frame.
Note: Ensure that all wires are secure
inside console. Be careful not to pinch
wires.
Figure 1
M10*80 HEX SCREW
CROWN NUT, M10*1.5
M10*120 HEX SCREW
UPPER CONSOLE WIRE
LEAD WIRE ASSEMBLY
CONSOLE TUBE
10*20 WASHER

6
Assembly
Figure 2
Locate Bag labeled Figure 2. Locate Cover.
Secure Cover to Main Frame by using three
M5*0.8-12 Screws on the left side of unit.
Repeat for the right side.
Figure 2
Figure 3
Locate Bag labeled Figure 3. Locate Left
and Right Handrail Assemblies. Secure
Left Handrail Assembly to Console tube by
using one Washer, one Spring Washer, one
M10*20 Hex Bolt, and one End Cap. Repeat
for the right side.
Note: The Handrail Assembly will only
go onto the Console Tube one way. The
connector on the middle of the Handrail
Assembly will face outwards.
Figure 3
M5*0.8-12 SCREW
END CAP
M10*20, HEX BOLT
SPRING WASHER
WASHER
CONSOLE TUBE
HANDRAIL ASSEMBLY
CONSOLE TUBE
COVER

7
Assembly
Figure 5
Locate bag labeled Figure 5. Locate Right
Pedal Tube Assembly. Secure Pedal Tube
assembly to the Handrail Assembly with one
M10*81.5 Hex Bolt and one M10*1.5 Hex
Nut. Please ensure that Pedal Arm is aligned
in the center of roller wheel while tightening
M10*81.5 bolt (Figure 5a). Repeat for the
left side.
Note: It is recommended that 2 adults
align and secure the Pedal Tube Assemblies
to the Handrail Assemblies.
Figure 4
Locate bag labeled Figure 4. Lift and
place left Linkage onto Shaft Sleeve and
align holes. Secure Linkage to unit using
four M8*12 mm Hex Bolts. Repeat for right
side.
Note: The Linkage is secured to the sleeve
with three M8*12 Hex Bolts on the top of
the Linkage and one M8*12 Hex Bolt on the
bottom of the Linkage.
Figure 4
Figure 5
M8*12 HEX BOLT
M10*81.5 HEX BOLT
M10*1.5 HEX NUT
SLEEVE
LINKAGE
HANDRAIL ASSEMBLY
PEDAL TUBE ASSEMBLY
Figure 5a

8
Assembly
Figure 6
Locate bag labeled Figure 6. Locate
Bracket Covers. Attach bracket Cover to
the Handrail Assembly by lining up hole,
and securing using one Screw, M5X0.8-12.
Repeat for other side.
Note: Do not overtighten screw, this will
damage Bracket Cover.
Figure 6
Figure 7
Locate bag labeled Figure 7. Locate
Handlebars. Attach Left Handlbar to
Handlebar Assembly using three M8*16mm
Hex Bolts. Repeat for other handlebar.
Figure 7
BRACKET COVER
SCREW
LEFT HANDLEBAR
M8*16 HEX BOLT
RIGHT HANDLEBAR
CONSOLE TUBE
HANDRAIL ASSEMBLY

Figure 9
Locate bag labeled Figure 9. Connect
the Pulse Wires coming from the Pulse
Handlebar Assembly to the Pulse Wires
from the Console. Secure Pulse Handlebar
Assembly to Console Tube using six M6*10
Hex Socket Head Bolts.
Note: Ensure that all wires are secure
inside console tube. Be careful not to pinch
wires.
Figure 9
Figure 8
Locate Console. Connect Upper Console
Wire and Pulse Wires to the appropriate
location on the back of the Console. Secure
Console to Console Tube using four Screws.
Note: The four Console Screws will already
be installed into the back of Console when
you remove it from the box.
Figure 8
9
Assembly
M6*10 HEX SOCKET BOLT
PULSE HANDLEBAR ASSEMBLY
PULSE WIRE

Figure 10
Secure bottle holder to console tube using
two M5*0.8-12 Screws.
Figure 10
10
Assembly
CONGRATULATIONS!
You have completed assembly of your CG1 Elliptical.
M5*0.8-12 CR.-RE. SCREW

BUTTON OVERVIEW
START -
Press to enter Quick Start Mode. In Pause Mode, this button is used to resume exercise
session.
ENTER/SCAN -
In Program Mode, this button is used to confirm the values you set.
During exercise, pressed once, will place the main console window in Auto Scan Mode. The
display will change every four seconds from TIME/DISTANCE/SPEED/STRIDES PER MIN to
CALORIES/PULSE/LEVEL/CAL/HR. To exit Auto Scan Mode and enter Manual Scan Mode, Press
and Hold button for two seconds. Console will beep twice. Manual Scan Mode allows you to
toggle display from TIME/DISTANCE/SPEED/STRIDES PER MIN to CALORIES/PULSE/LEVEL/CAL/
HR by pushing the ENTER/SCAN button. To return to Auto Scan Mode, Press and Hold button
for two seconds. Console will beep twice to confirm switch.
11
Console Instructions
Take a few moments to review the console layout. Below is an overview of the console keys
and their different functions.

PAUSE/RESET -
During exercise, this button is used to Pause workout.
In Pause mode, this button is used to reset program time and workout data to zero.
In Program mode, this button is used to Reset values to the default.
Caution: In User 1 and User 2 programs, the user profile data will be cleared also.
MORE/LESS
In Program mode, this button is used to increase/decrease TIME, WEIGHT and AGE.
During exercise, this button is used to increase/decrease the resistance level from 1 to 20.
Press and Hold for two seconds to rapidly increase/decrease values.
PROGRAM -
In Program Mode , this button is used to toggle between workout programs. The program
selected will show in the message window. The program profile will show in the profile window.
There are two information windows on the console -
MESSAGE WINDOW - Displays Program Name, Messages, TIME, DISTANCE, SPEED, RPM
(revolutions per minute), CALORIES, PULSE, RESISTANCE LEVEL and CAL/HOUR.
PROFILE WINDOW - This 10 X 14 LED Window displays Program Profile, Tension Bar, Heart
Rate Bar (HR Programs only), Lap Progress Display and Lap Counter. The Profile window tog-
gles between program profile (10 seconds in window) and lap counter (30 seconds in window),
except in Heart Rate Programs.
Note: When changing resistance levels in preset programs, the change will not show in the
program profile. Changes in resistance will show in the first column when lap progress function
is shown.
12
Console Instructions
MESSAGE WINDOW
PROFILE WINDOW

13
Console Instructions
QUICK START MODE - The Quick Start Program allows the user to quickly start using the
machine without using the preset programs. To enter Quick Start (Manual) mode: Plug power
adapter into wall outlet. Plug the adapter cord into the power input located on the lower front-
left side of the unit. The Message Window will display “PRESS PROGRAM KEY TO BEGIN”.
Press START/SCAN button instead. Start exercising. The Resistance Level can be changed at
any time by pressing the +/- buttons. Time is set at 30 minutes. Weight is set at 150 lbs.
LAP DISPLAY - Shows your progress around an virtual track. This also shows the tension
level in the first column. Every dot in the tension column represents an increment of two.
Tension is adjustable from 1-20. One dot on the lap counter is equal to 15 revolutions. One
revolution is equal to 2 steps. Current position on track will blink.
Lap Progress Display
19-20
17-18
15-16
13-14
11-12
9-10
7-8
5-6
3-4
1-2
Lap Progress
Starts Here
Tension
Level
LAP DISPLAY/COUNTER - In Heart Rate Mode the lap progress display also shows % of
Maximum Heart Rate and Tension level.
Lap Counter
91-95
86-90
81-85
76-80
71-75
66-70
61-65
56-60
51-55
<50
% of Maximum
Heart Rate
Shows current lap.
Value starts at 0.

14
Console Instructions
MANUAL MODE - This program allows the user complete control over their workout. The
user must make all tension adjustments using the +/- buttons. Follow directions in PROGRAM
MODE section to enter and set values in manual mode.
PROGRAM MODE - There are six preset Programs. To enter Program Mode:
The Message Window will display “PRESS PROGRAM KEY TO BEGIN”. Press PROGRAM button
until desired Program name shows in the Message window. The program profile will show in
the Profile Window. See charts below for program names and resistance profiles. When the
Program you wish to use shows in Message Window, Press ENTER/SCAN button to confirm pro-
gram selection. TIME will show in Message Window. Use the +/- buttons to set Time desired.
Press ENTER/SCAN to confirm time setting. Default Time is 30 minutes. Time settings can
range from 1 minute to 99 minutes.
If Time entered <= 14 minutes, each column in the program profile = 1 minute.
If Time entered >14 minutes, each column = Time/14.
WEIGHT will show in Message Window. Use the +/- buttons to set weight. Press ENTER/SCAN
to confirm weight setting. Weight default is 150 pounds. Weight settings can range from 70
lbs to 332 lbs.
AGE will show in Message Window. Use the +/- buttons to set age. Press ENTER/SCAN to
confirm setting. Age default is 30. Age setting can range from 1 to 99. Press START button to
exit Program mode and begin exercise session.
For Information on Heart Rate Programs see HEART RATE Programs section of this manual.
MOUNTAIN
INTERVAL INTERVAL MOUNTAIN
INTERVAL SPEED
TRAINING
HILL RANDOM
Example Only
PROGRAM PROFILES

15
Console Instructions
INTERVAL PROGRAMS OVERVIEW - These programs give users the best of both worlds.
Lower intensity levels can provide effective fat burning, while higher intensity levels can provide
effective cardiovascular training. The CG1 combines these benefits in three effective Interval
programs.
INTERVAL - This program simulates interval training thru a series of two hill profiles.
INTERVAL MOUNTAIN - This program simulates interval training thru a difficult mountain
profile.
INTERVAL SPEED TRAINING - This program simulates interval training with more extreme
levels of high and low intensity levels.
USER PROFILES:
U1/U2 - User Profiles U1 and U2 allow you to customize and save a exercise session. To enter
data into User Programs:
Scroll thru programs to U1 or U2. If no profile has been saved, the message window will
scroll “EMPTY FILE PRESS START TO BUILD A NEW PROFILE”. Press Start. You may
make changes to the tension level at any time during your exercise session. One you
press PAUSE/RESET and exit the program, the data is automatically saved.
To clear a saved User program:
Press Program button to scroll to U1 or U2 program. Press ENTER to select program.
Press and hold PAUSE/RESET for 2 seconds (console will beep twice).
DURING OPERATION -
The Console will display and update calculated workout data in each of the windows.
The Console will continue to count down until Time has reached 0:00.
Use the +/- buttons to adjust the resistance level at any time during your workout
session.
In the Profile Window the current column will be flashing.
During non-heart rate programs, the profile window will toggle between the program
profile and the track display. Profile will show for 10 seconds, Track for 30 seconds.
During heart rate programs, the profile window will only show the track.
The User may change the program selection during an exercise session by pressing the
PROGRAM button until new program is selected. The new selected program will start
MOUNTAIN - This program takes the user gradually up to a high tension level, then brings the
tension level back down to the starting point. This program simulates what one might
encounter on a true mountain course. This is a difficult program since higher tension levels are
maintained for long periods of time.
HILL - This program takes the user thru two hill profiles. Tension changes are small during
this program. This is a good program to get started with or for someone looking for a lower
stress workout.
RANDOM - This program randomly generates a new program profile every time it is chosen.
This allows you to keep the workouts fresh and motivating. When you scroll thru the programs
to reach the RANDOM program, you will be able to see the program profile. If this profile is
not to your liking, simply scroll thru the programs again. A new RANDOM program will be
generated. The RANDOM program will be different every time you use it.

16
Console Instructions
from the beginning of the profile. All workout data will continue to add to previous
values. If you burned 150 calories during original program this value will not reset to 0.
Unit will automatically shut off after 4 minutes of inactivity. Press any button to bring the
console back to full functionality.
ERROR MESSAGES -
The message center will display “MOTOR ERROR” message whenever the brake motor
was unable to move to its target position within 2 seconds.
Each time the CG1 is powered on, the console will check the brake motor status. If the
brake motor does not reply, then the console will display the error message “MOTOR
ERROR” immediately and disable button operation until power is reset.
To clear this error message plug and unplug the unit.
TO CHANGE UNIT OF MEASURE FROM STANDARD TO METRIC -
Press the PAUSE/RESET button for 2 seconds. Use the +/- buttons to change unit of
measure. Press ENTER/SCAN to confirm setting.
HEART RATE PROGRAMS
HEART RATE PROGRAMS -
(See MONITORING YOUR HEART RATE Section for more information)
Heart rate control programs are designed to automatically change resistance to keep your heart
rate at a predetermined level based on the selected Heart Rate program. Each Heart Rate pro-
gram is designed with a specific goal in mind.
If no Heart Rate signal is detected for 10 seconds, the message center will show “NO DETECTED
HR”. If this continues for 40 seconds, the message center will show “ABORT PROGRAM” for 3
seconds then interrupt the Heart Rate Control program and return to Program Mode.
HOW HEART RATE PROGRAMS WORK -
Delta Heart Rate (DHR) = Beats per minute difference between Target Heart Rate and Current
Heart Rate
The Heart Rate Programs will behave in the following manner:
DHR <= 5 Tension Level stays the same, Message Center will show “IN HR TARGET” for 3
seconds then toggle back to workout information.
DHR >5 Tension Level decreases. If the current Tension Level is 1, then the Message.
Window will display “STRIDE SLOWER” for 3 seconds. The Console will check the user’s Heart
Rate every 40 seconds and adjust the Tension Level to fit the Target Heart Rate.
DHR < 5 Tension Level will increase. If the current Tension Level is 20, the Message window
will show “STRIDE FASTER” for three seconds. The Console will check the user’s Heart Rate
every 40 seconds and adjust the Tension Level to fit the Target Heart Rate.

17
There are 5 HEART RATE CONTROL programs to choose from.
Console Instructions
TARGET HEART
RATE
HEART RATE
CARDIO 80%
HEART RATE
FAT BURN 65%
HEART RATE
HILL 65-85%
HEART RATE
INTERVAL 65-85%
HEART RATE PROGRAM PROFILES
% (TARGET HEART RATE) - Allows the user to select the percentage of your Maximum Heart
Rate (See section titled MONITORING YOUR HEART RATE for more information) that you would
like to maintain during your exercise session. The range of percentages is 50% to 85%.
HR 80% (CARDIO) - Maintains your Target Heart Rate at 80% of Max HR by automatically
adjusting the tension levels. This program provide a high intensity, cardiovascular workout.
HR 65% (FAT BURN) - Maintains your Target Heart Rate at 65% of Max HR by automatically
adjusting the tension levels. This program provides the ultimate fat burning workout.
HR HILL (65-75-85%) - Simulates hill training by changing the Target Heart Rate thru 3 dif-
ferent percentages. The changes will occur as follows:
65% - 75% - 85% - 75% - 65% -75% - 85% etc.
Each percentage will be held for three minutes before changing to the next percentage.
HR INT (HILL INTERVAL) - This program alternates between 65% and 85% of your Max HR.
This program provides an excellent fat burn and cardiovascular workout. Each percentage will
be held for four minutes before alternating to the next percentage.
DURING OPERATION -
The Console will display and update calculated workout data in each of the windows.
The Console will continue to count down until Time has reached 0:00.
Use the +/- buttons to adjust the resistance level at any time during your workout
session.
In the Profile Window the current column will be flashing.

During non-heart rate programs, the profile window will toggle between the program
profile and the track display. Profile will show for 10 seconds, Track for 30 seconds.
During heart rate programs, the profile window will only show the track.
The User may change the program selection during an exercise session by pressing the
PROGRAM button until new program is selected. The new selected program will start
from the beginning of the profile. All workout data will continue to add to previous
values. If you burned 150 calories during original program this value will not reset to 0.
Unit will automatically shut off after 4 minutes of inactivity. Press any button to bring the
console back to full functionality.
ERROR MESSAGES -
The message center will display “MOTOR ERROR” message whenever the brake motor
was unable to move to its target position within 2 seconds.
Each time the CG1 is powered on, the console will check the brake motor status. If the
brake motor does not reply, then the console will display the error message “MOTOR
ERROR” immediately and disable button operation until power is reset.
To clear this error message plug and unplug the unit.
TO CHANGE UNIT OF MEASURE FROM STANDARD TO METRIC -
Press the PAUSE/RESET button for 2 seconds. Use the +/- buttons to change unit of
measure. Press ENTER/SCAN to confirm setting.
Console Instructions
18

19
Monitoring Your Heart Rate
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this
target as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart
rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats by six to determine your
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part
of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenu-
ous unless you are in top physical condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety The Heart Rate chart indicates average rate zones for different ages. A variety
of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care profes-
sional can help you determine the exercise intensity that is appropriate for your age and condi-
tion.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHZ)
MHZ x .60 = 60% of your maximum heart rate.
MHZ x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHZ)
190 x .75 = 142 (high end or 75% of MHZ)
30 year-old (THR) Target Heart Rate would be 114-142

20
TOE TOUCH STRETCH
Stand, bending your knees slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts,
then relax. This will stretch your hamstrings, back of knees, and
back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. This will stretch your hamstrings, lower back,
and groin.
CALF/ACHILLES STRETCH
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. To
cause further stretching of the Achilles tendon, bend your back
leg as well. This will stretch your calves, Achilles tendons, and
ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. This will
stretch your quadriceps and hip muscles.
INNER THIGH STRETCH (Image not Shown)
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. This will stretch your quadriceps and hip
muscles.
EXERCISE GUIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxy-
gen to the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up. The photos on this page show several forms of basic
stretching you may perform before your workouts. In order to achieve an adequate warm-up,
perform each stretch three times.
Warm Up Exercises