Find Your Fit
Exercise Guide
Welcome
to Fit for Keeps
®
Not too fit to Tuffit
We’re so happy you’ve discovered the Tuffit®.
It’s a really flexible little bit of kit so you can
workout at home without compromising on style
or function. Who wants a treadmill in their
living room?
The exercises are designed for maximum benefit,
combining cardio and strength work to give
you an effective workout in the shortest period of
time (because we’re all busy, right?) There’s much
more on the Fit for Keeps website so make sure
you give it a good look before picking
out your workouts.
We hope you enjoy it as much as Jenny does
(or if you’re more of a means to an end kind of
person like Sarah, we know it will give you the
means for your end!)
Let’s Be Careful
Ensure you read the Safety Guide booklet before using your
Tuffit® for the first time.
Place your Tuffit® away from any obstructions before use.
Ensure you have a clear exercise area all around your Tuffit®
of at least 2 metres.
Jenny Garside
An experienced female personal trainer and multi-titled figure
champion. She has developed the Tuffit® and exercise programmes
based on tried and tested techniques used to help people
consistently achieve their ideal shape and strength. Jenny is also
Mum to two teenage girls.
Sarah Lambley
A busy Mummy to two energetic little boys. She was inspired to work on
®
developing the Tuffit out of her own desperation for the perfect home
workout. Before working on this project, Sarah was Global Brand Director
for a well known British hair brand where she spent a lot of time talking to
women about their image concerns, self confidence and what
makes them feel good.
Remove the CoreCurve® and set it aside away from the exercise
area until required.
Remove the drawer from underneath the Tuffit® and move it away
from the exercise area until required.
Remember to think about your breathing when exercising –
breathe in through your nose at the start of the movement
and breathe out of your mouth on the effort.
All exercises should be performed slowly and with control.
Breathe naturally when exercising, do not hold your breath.
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Contents
1
3
5
9
11
17
18
19
20
21
22
24
25
26
27
28
29
30
31
Warm Up & Cool Down
Warm & Fuzzy Mobility
Warm & Fuzzy Pulse Raiser
Warm & Fuzzy Preparatory Stretches
Cool as a Cucumber Decrease the Intensity
Cool as a Cucumber Post Workout Stretches
Contents
33
34
35
36
37
38
Cross Over Set Up
Arms Bicep Curl
Shoulders Lateral Raise
Shoulders Shoulder Press
Arms Tricep Extension
Arms Tricep Kickback
Chest Seated Fly
Platform Set Up
Arms Tricep Dip
Chest Press Up (Hard & Very Hard)
Legs & Bum Squat
Legs & Bum Plyo Jump
Legs & Bum Forward Lunge
Legs & Bum Bulgarian Split Squat
Legs & Bum Lateral Step Over
Legs & Bum Step Up
40
41
42
43
Parallel Set Up
Back & Arms Seated Low Row
Shoulders & Back Rear Delt
Legs Outer Thigh Lift
Legs Inner Thigh Lift
Legs Leg Extension
Bum Glute Kickback
CoreCurve Set Up
Abdominals Crunch & Full Sit Up
Core Back Hyper
Abdominals Side Crunch
Waist Oblique Twist
No Equipment
45 Core/Whole Full Plank
46 Cardio Star Jumps with Punches
47 Cardio High Knee Ups
Circuits
48 Jenny’s Programmes
49 Whole Body Circuits
50 Various Programmes by Body Zone
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Warm & Fuzzy- Mobility
WARNING: You should complete the full Warm Up programme
before attempting any workout. For all ‘Mobility’ Warm Ups, unless
otherwise stated, stand tall with feet hip distance apart. Keep knees
soft, chest lifted, shoulder blades pulled back and core engaged.
Perform each exercise for 20 - 30 seconds.
March on the Spot
Side Bends
March on the spot,
landing through the
ball of the foot.
Bend slowly reaching
Cross your arms out in
towards the side of your
front of you in line with
knee. Return to start, then your chest.
repeat on other side.
aKeep feet firmly
aAvoid tipping forwards
planted into the floor
or backwards.
with your hips facing
front as you rotate from
side to side.
Spine Rotations
aDon’t twist your knees
or lift your heels.
Opposite Hand
to Knee
Lift one knee to hip
level and tap with your
opposite hand. Repeat
on the opposite side.
aMaintain a long spine,
keeping your core
engaged.
aAvoid leaning forwards
or backwards.
aKeep hips
facing forwards.
Hip Circles
With feet slightly
wider than hip
distance, make
small circular
movements (like
hoola hooping).
Shallow Squat
& Bicep Curl Ankle Flex
Shoulder
Rotations
Neck
Rotations
Push your hips
behind you and
bend through
your knees.
Lift the shoulders up
towards your ears
and roll them back.
With your chin
parallel to the
floor, slowly rotate
your neck looking
over your shoulder,
then repeat on the
opposite side.
This is a shallow
squat and should be
performed at a
45 degree angle.
Flex the ankle and
point the toes.
For stability transfer
your weight over the
opposite leg.
Gradually make
these circles a little
bigger and change
Incorporate a
direction.
bicep curl to the
move - bend at the
elbow then return to
lengthened position.
Gradually increase
the range of
movement by
leading with your
elbows backwards
and then forwards.
aAvoid tilting your
head backwards.
Finally, lengthen the
arms and repeat.
aKeep spine long,
core engaged
and chest lifted.
aAvoid letting knees
travel over toes
and keep the
knees soft.
1
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2
Warm & Fuzzy-Pulse Raiser
WARNING: You should complete the full Warm Up programme before
attempting any workout. For these ‘pulse raising’ exercises, unless
otherwise stated, you should stand tall with feet slightly wider than hip
distance and toes pointing forwards. Back straight, core engaged,
shoulders pulled back and looking straight ahead. Perform each
exercise for 20 - 30 seconds and repeat the sequence three times.
March Forwards
& Backwards
Knee Raise &
Pec Deck Arms
March four steps forward.
On the fourth step, tap
with your toe to change
direction and travel
backwards.
Lift your arms out to the
sides to shoulder level.
Lift alternate knees and
in rhythm pull your arms
together.
aTake care to ensure
the floor area is clear,
especially when
travelling backwards.
Jog on the Spot
Small Lunges
With feet hip distance
apart jog lightly on the
spot moving arms back
and forth.
Take a step forwards,
lowering the back knee
towards the floor. Only
a small movement is
required, not to full
depth. Ensure that the
front knee does not travel
over the toes. Keep your
weight into the front heel,
avoid pushing off with
your toes.
Maintain your posture,
aAvoid lifting the
keep spine tall to
ribcage, keep the core prevent tilting.
engaged and ensure
your arms don’t drop
below shoulder level.
Change legs, ensuring
that you maintain a stride
which is hip distance
apart to maintain
balance.
Leg Curls &
Pull Down Arms
Lengthen your arms above
your head.
In rhythm, pull your elbows into
your waist and squeeze those
back muscles.
Jog Heel Flick
Squats
With feet hip distance apart,
alternate legs - kick forward with
your heel lightly contacting the
floor in front of you.
With feet slightly wider than
hip distance and toes pointing
forward, push your hips behind
you and bend through the knees
until you reach parallel position.
Return to standing position.
aKeep supporting knee soft when
transitioning from one leg to
the other.
aAvoid knees travelling over toes.
aMaintain a flat back and keep
neck in alignment with your
spine.
aAvoid leaning forwards or
backwards. Keep the core
engaged throughout.
aAvoid dropping your chest.
aLook straight ahead towards
the floor.
aAvoid tucking the chin into
your chest.
Should you struggle with
balance, use a wall
for support.
3
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4
Warm & Fuzzy-Preparatory Stretch
WARNING: You should complete the full Warm Up programme before
attempting any workout. Keep good posture throughout, long spine,
shoulders pulled back and core engaged. Hold stretches where
required on both sides for 20 - 30 seconds.
Neck
Chest
Back
Shoulders
Tricep
Spine
Thigh
Slowly let the weight of
your head fall to one
side, ear towards your
shoulder.
Place the palms of your
hands on the base of
your back.
Lengthen your arm
above your head
keeping the inside of
your arm close to
your ear.
Lengthen one arm out in
front of you, pull across
your chest until you feel
a stretch on the outer
part of your shoulder.
Reach up, bend at the elbow
and reach in between your
shoulder blades.
Stand with your feet positioned
wider than hip distance apart.
Place both hands on your bent
knees. Suck in the tummy and
round the entire spine.
Transfer your weight over one leg.
Take hold of your opposite foot
and bring your knees together.
Bend from the waist
and reach over to the
opposite side.
aAvoid rotating your
body and keep your
shoulders and hips
square to the front.
Push your fingertips
towards the floor to
ensure your shoulders
stay down.
5
Pull your elbows close
together until you feel a
stretch on the outer part
of your shoulder.
You should feel a stretch
pulling across your chest
and the front part of your
shoulders.
You should feel this
stretch starting under
your arm and along the
outside of your ribs.
With the opposite hand, press
the elbow behind your head
until you can feel a stretch
running down the back of
your arm.
aAvoid lifting the head, keep
looking towards the floor.
Pull your heel towards the back
of your leg until you can feel a
stretch in the front of your thigh.
Repeat on the opposite leg.
Use the wall to balance if needed.
aAvoid leaning backwards.
If assistance is required, loop a
towel around the ankle and pull
towards the glute.
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6
Warm & Fuzzy-Preparatory Stretch
WARNING: You should complete the full Warm Up programme before
attempting any workout. Keep good posture throughout, long spine,
shoulders pulled back and core engaged. Hold stretches where
required on both sides for 20 - 30 seconds.
Hamstring
Hip Flexor
Inner Thigh
Glutes
Calf
Lower Calf
Stand with one leg lengthened out
in front of you.
Take a wide split stance, slowly
drop your back knee and tilt the
pelvis under. You will feel a stretch
in the front of your hip.
Stand with feet positioned one and
a half times shoulder width apart.
Bend one knee, push your hips
behind you keeping the opposite
leg lengthened with toes facing
forwards.
Stand with your back against
a wall if balancing is difficult.
Take a wide split stance, back
leg is lengthened with the heel
flat and toes facing forwards.
Place one foot just slightly in front
and bend both knees. Keep your
hips and shoulders square and
ensure that the feet are hip width
apart for stability.
Bend your back knee and transfer
your weight over this leg.
Sit your hips back and tilt your
bottom up. You should feel a
stretch in the back of your thigh.
Be careful not to hit your knee
on the floor when lowering into
the stretch.
Use the wall to balance if needed.
You should feel a stretch running
along the inside of your thigh.
aKeep back flat and chest lifted.
Lift the knee and gently draw
the leg into your body.
You should feel a stretch in
your glutes.
Bend your front knee and lean
forwards slightly placing your
hands on your front thigh
for support.
Press the back heel firmly into the
floor until you feel a stretch in the
bulky part of the calf.
Most of your weight is over the
back leg.
You should feel the stretch just
above the back of your ankle.
To increase the stretch further,
shuffle the back leg further away.
7
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8
Cool as a Cucumber-Decrease the Intensity
WARNING: You should complete the full Cool Down programme after
every workout. Unless otherwise stated, stand tall with feet hip distance
apart. Keep knees soft, chest lifted, shoulder blades pulled back and
core engaged. Perform each exercise for 20 - 30 seconds.
March Forwards & Knee Raise &
Backwards
Pec Deck Arms
Shallow Squat &
Bicep Curl
Squats
Small Lunges
With feet slightly wider
than hip distance and
toes pointing forward,
push your hips behind
you and bend through
the knees until you reach
parallel position.
Take a step forwards,
lowering the back knee
towards the floor. Only
a small movement is
required, not to full
depth. Ensure that the
front knee does not travel
over the toes. Keep your
weight into the front heel,
avoid pushing off with
your toes.
Push your hips behind you and
bend through your knees. In
rhythm, bend your elbows and
draw your hands towards your
shoulders.
Change legs, ensuring
that you maintain a stride
which is hip distance
apart to maintain
balance.
aKeep your knees sightly soft.
March four steps forward.
On the fourth step, tap
with your toe to change
direction and travel
backwards.
Lift your arms out to the
sides to shoulder level.
Lift alternate knees and
in rhythm pull your arms
together.
Take care to ensure
the floor area is clear,
especially when
travelling backwards.
aAvoid lifting the
ribcage, keep the core
engaged and ensure
Avoid lifting the ribcage,
your arms don’t drop
keep the core engaged.
below shoulder level.
Jog Heel Flick
March on the Spot
Alternate legs - kick forward with
your heel lightly contacting the
floor in front of you.
March on the spot, landing
through the ball of the foot.
Take as long as required.
Return to standing position and
lengthen your arms.
This is a shallow squat and
should be performed at a 45
degree angle.
aAvoid letting knees travel
over toes.
aShould you struggle
with balance, use a
wall to help.
9
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10
Cool as a Cucumber-Post Workout Stretches
WARNING: You should complete the full Cool Down programme after
every workout. Keep good posture throughout, long spine, shoulders
pulled back and core engaged. Hold stretches where required on
both sides for 20 - 30 seconds or longer for tight areas such as
the hamstrings.
Seated Outer Thigh
& Glute
Sitting upright cross one leg over
the other. Draw the leg close to
your body until you feel a stretch
running along the outside of your
hip and bottom. Keep your
back straight.
Seated Lower Calf
Lying Hamstring
Lying Abdominals
Kneeling Spine
Kneeling Hip Flexor
Sit with your legs out in front of you
with soft knees.
Lie on your back with both legs
bent and feet in contact with the
floor. Take hold of your leg behind
the thigh and gently pull towards
you. Extend the leg until you feel
a stretch in the back of the thigh.
Lie on your front keeping your
hips in contact with the floor. Tuck
your elbows directly below your
shoulders and gently lift
your chest.
On all fours, suck in the tummy
and round the entire spine.
Kneel on the floor. Stride out,
tuck the pelvis under and lunge
forwards until you feel a stretch
down the front of the hip.
Bend the right leg and keep the
left leg extended. Draw the foot
into the body and pull on the ball
of the foot.
You should feel this stretch just
above the back of your ankle.
Keep your back flat.
aEnsure that your whole back
and head remain in contact
with the floor.
aKeep the lower back in contact
with the floor and avoid arching.
This stretch is very small avoid
lifting too high. You should feel
a stretch running down your
abdomen.
aAvoid lifting the head and look
towards your thighs.
TIP: This stretch is in a kneeling
position. Should you find
this stretch uncomfortable
on the knees, please adopt
the standing stretch as an
alternative.
aA towel looped around the
thigh can help if this stretch is
a challenge.
11
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aKeep your back flat, avoid tilting
backwards and keep your
chest lifted.
TIP: This stretch is in a kneeling
position. Should you find this
stretch uncomfortable on the
knees, please adopt the standing
stretch as an alternative.
12
Cool as a Cucumber-Post Workout Stretches
WARNING: You should complete the full Cool Down programme after
every workout. Keep good posture throughout, long spine, shoulders
pulled back and core engaged. Hold stretches where required on
both sides for 20 - 30 seconds or longer for tight areas such as
the hamstrings.
Neck
Shoulder
Slowly let the weight of your head
fall to one side, ear towards your
shoulder.
Lengthen one arm out in front of
Lengthen your arm above
you, pull across your chest until
your head, keeping the inside of
you feel a stretch on the outer part your arm close to your ear.
of your shoulder.
Bend from the waist and reach
aAvoid rotating your body and
over to the opposite side.
keep your shoulders and hips
You should feel this stretch starting
square to the front.
under your arm and along the
outside of your ribs.
Push your fingertips towards the
floor to ensure your shoulders
stay down.
Back
Seated Tricep
Seated Chest
Seated Inner Thigh
Adopt a comfortable seated
position.
Adopt a comfortable seated
position.
Sitting upright, place the soles of
your feet together.
Reach up, bend at the elbow
and reach in between your
shoulder blades.
Place the palms of your hands
close together on the base of your
back, squeezing your shoulder
blades together. You will feel a
stretch across the chest and front
of the shoulders.
With your arms, gently press down
on your legs until you feel a stretch
running down your inner thighs.
With the opposite hand press the
elbow behind your head until you
can feel a stretch running down
the back of your arm.
aTake care not to lean
backwards.
13
aEnsure you keep your back
straight.
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14
Cool as a Cucumber-Post Workout Stretches
WARNING: You should complete the full Cool Down programme after
every workout. Keep good posture throughout, long spine, shoulders
pulled back and core engaged. Hold stretches where required on
both sides for 20 - 30 seconds or longer for tight areas such as
the hamstrings.
Lying Quad
Cross Over Set Up
Calf
1
Remove the drawer from the Tuffit frame. Attach handles to each
resistance tube.
Lie on your front with your hip bones in contact with
the floor. Take hold of one leg and pull your heel
towards your bottom. Rest your forehead on the front
of your hand to support the head.
You should feel a stretch along the front of your thigh.
Take a wide split stance, back leg is lengthened with
the heel flat and toes facing forwards.
Bend your front knee and lean forwards placing your
hands on your front thigh for support.
aKeep your knees together.
Press the back heel firmly into the floor until you feel
a stretch in the bulky part of the calf.
aKeep the hip bones in contact with the floor
throughout.
aTo increase the stretch further, shuffle the back leg
further away.
If assistance is required, loop a towel around the
ankle and pull towards the glute.
2
Using the D Ring Connector, clip the tubing to the lower Tuffit rail and
cross it underneath, then repeat on the opposite side.
15
16
Lateral Raise
Body Area: Upper Body
Muscle Worked: Arms
Set Up: Cross Over
Body Area: Upper Body
Muscle Worked: Shoulders
Set Up: Cross Over
TUFFIT TIP: For an easier option, try performing the exercise alternating arms.
TUFFIT TIP: For an easier option try performing the exercise alternating arms.
1
Position the feet slightly wider than hip distance, feet
flat on the floor.
aChest lifted, shoulders back and arms
fully extended.
aElbows straight but not locked.
17
2
Bend the elbow to pull the tubing towards your
shoulders. Keep the elbows tucked closely by your
sides.
aAvoid movement in the wrist and arching
your back.
Return the resistance tubing under control to the start
position (arm fully lengthened).
1
Cross Over
Bicep Curl
2
Position the feet slightly wider that hip distance, feet
flat on the floor.
Reach arms out to the sides to shoulder level, pause
for a second and return to start position.
aKeep chest lifted, shoulders back and arms
fully extended.
aAvoid locking out the elbow and keep a strong
wrist throughout.
aAvoid arching your back, keep chest and neck
muscles relaxed.
aKeep your chest and neck muscles relaxed,
avoid tension in these areas.
aArms should be straight with soft elbows, keep
palms facing the floor.
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18
Shoulder Press
Tricep Extension
Body Area: Upper Body
Muscle Worked: Shoulders
Set Up: Cross Over
Body Area: Upper Body
Muscle Worked: Arms (Rear)
Set Up: Cross Over
1
Position the feet slightly wider than hip distance, feet
flat on the floor. Hold the handles with your hands in
front of you in line with your shoulders, palms facing
away from you, knuckles to the ceiling.
aChest is lifted and core engaged.
aMaintain a strong wrist throughout.
2
Extend your arms fully above your head (knuckles
facing upwards towards the ceiling). Pause and
then return to shoulder level, elbows tucked by
your sides.
1
Cross Over
TUFFIT TIP: For an easier option try performing the exercise alternating arms.
2
Position the feet slightly wider than hip distance, feet
flat on the floor. Start with your arms extended above
your head.
Bend the elbows fully so they are pointing towards
the ceiling and your hands are positioned
behind you.
aAvoid arching your back.
Straighten your elbows and return to
start position.
aAvoid tucking your chin into your chest, keep
the head in a neutral position.
a
Avoid leaning backwards.
19
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20
Tricep Kickback
Seated Fly
Body Area: Upper Body
Muscle Worked: Arms (Rear)
Set Up: Cross Over
Body Area: Upper Body
Muscle Worked: Chest
Set Up: Cross Over
1
2
Stand at the side of your Tuffit, place one foot
forward and one foot back in split stance
(as shown).
Extend your arm behind you without locking
the elbow, pause for a second then return to
start position.
Bend your knees, grip the handle and bend
forward from your waist.
Switch to the opposite arm and switch stance to
complete the set on both arms.
Position your other hand on top of the Tuffit
for stability.
aKeep your back flat and chest lifted.
21
2
1
Position your feet slightly wider than hip distance,
feet flat on the floor. Sit tall with your core engaged,
looking straight ahead. Open up your arms so they
are positioned slightly behind your hips and draw
your hands together in line with your shoulders.
aKeep elbows soft and wrists strong.
Cross Over
TUFFIT TIP: For the seated fly, you should sit on the Tuffit in the opposite direction to all other
exercises so that the crossed over resistance tubing is below your bottom not your thighs
Squeeze your chest muscles together at the top
of the movement before returning the tubing to
start position.
aThe angle of your arms should remain the same
throughout the full movement.
aAvoid overstretching the shoulder.
aKeep your core engaged.
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22
Tricep Dip
Platform Only Set Up
Body Area: Upper Body
Muscle Worked: Arms
Set Up: Platform
WARNING:Risk of tipping. Check that the Tuffit is resting on a flat and stable surface
before attempting this exercise.
Remove the CoreCurve and remove the drawer. If using the lower
platform, turn the drawer upside down.
Choose the platform height which is suitable for your level of fitness
and experience.
Remember, the lower platform will not always be the easiest!
1
Platform
1
2
Sit to the front of your Tuffit, with fingers facing
forward at the side of your hips. Extend the arms
lifting your body weight off the platform.
Walk your feet forwards. Bend your arms to a 90
degree angle, then push back to start position.
aKeep your chest lifted at all times and
elbows soft.
aFor a harder version, extend the legs further out
in front of you.
aKeep your back close to the Tuffit and move
vertically up and down. Avoid pushing
backwards.
aAvoid dipping too low and over stretching
the shoulders.
23
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24
Press Up (Hard & Very Hard)
Squat
Body Area: Upper Body
Muscle Worked: Chest
Set Up: Platform
Body Area: Lower Body
Muscle Worked: Legs & Bum
Set Up: Platform
TUFFIT TIP:For a more advanced squat, graduate to the lower platform.
Use your chosen platform as a guide to help with the correct squat movement.
1
Kneel on all fours to begin with, position your hands
one and a half times shoulder width apart. With your
knees positioned directly under your hips, reach out
one leg at a time to rest your toes onto the
lower platform.
2
2
Bend the elbows outwards and lower your chest
under control towards the floor. Push back up to the
start position and repeat.
Position your feet slightly wider than hip distance.
Push your hips behind you and bend through the
knees.
Touch your bottom on the Tuffit or sit your weight
down fully and push back to standing position.
aLook down at the floor keeping your neck
in neutral.
aChest is lifted, back is straight and shoulders
are back.
aKeep your knees soft.
aDon’t let your hips drop.
a Head in neutral position and looking slightly downward.
aKeep the core muscles engaged throughout.
25
1
Platform
For a harder version of this
exercise, position your hands
directly below your shoulders
and keep your arms tucked
into your sides.
aAvoid letting your knees travel over your toes.
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26
Plyo Jump
Forward Lunge
Body Area: Lower Body
Muscle Worked: Legs & Bum
Set Up: Platform
Body Area: Lower Body
Muscle Worked: Legs & Bum
Set Up: Platform
IMPORTANT: This is an advanced exercise. Choose your platform height carefully.
IMPORTANT:This is an advanced move, try it on the floor first, before choosing your
preferred platform.
1
Stand with feet slightly wider than hip distance. Push
your hips behind you and bend at the knees. Pull
your arms behind and drive them upwards to add
extra power as you jump.
27
2
Perform the exercise quickly and land softly with bent
knees. Stand tall, step down and repeat.
aThis exercise is to be executed quickly, do
not pause for too long in the squat position.
1
Platform
Try a harder
alternative using the
higher platform
2
Place one foot on the treadplate, drop your back
knee vertically towards the floor (avoid hitting the
floor with your knee).
aStep down from the platform DO NOT jump.
aKeep your chest lifted, core engaged and
shoulders pulled back.
aKeep chest lifted and land with soft knees.
aAvoid the front knee travelling over the toes.
Stand tall and lower back to lunge position.
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28
Bulgarian Split Squat
Lateral Step Over
Body Area: Lower Body
Muscle Worked: Legs & Bum
Set Up: Platform
Body Area: Lower Body
Muscle Worked: Legs & Bum
Set Up: Platform
IMPORTANT:This exercise is an advanced movement and may take several attempts to
get the front leg positioned correctly. Keep checking the pictures!
TUFFIT TIP:Try the lower level platform to start with and progress to the main platform
when you feel confident and your fitness has improved.
1
Place one foot on the platform behind you with the
heel lifted and the other foot out in front. Your legs
should be slightly wider than hip distance.
2
Slowly lower your back knee directly under the hip
towards the floor keeping your chest up, spine long,
core engaged and shoulders pulled back.
1
2
Platform
Choose the right
platform for your
height
3
Take a side step up onto
the platform.
aPlace the whole of your foot
on the platform.
aKeep your hips and shoulders square to
the front.
aKeep chest lifted, core
engaged and shoulders
pulled back.
aKeep looking straight ahead
and avoid looking down at
your feet.
aAvoid your front knee travelling over the toes or
pulling inwards.
aAvoid dropping your chest
forwards.
Step back down on the
opposite side then reverse
the movement.
Add arm movements and power
to make ths exercise harder.
aKeep knees soft.
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30
Step Up
Parallel Set Up
Body Area: Lower Body
Muscle Worked: Legs & Bum
Set Up: Platform
TUFFIT TIP:Try the lower level platform to start with until you feel confident and your
fitness has improved.
1
1
2
3
3
2
1
2
Count three ribs along the Tuffit on each side and attach the tubing to
the upper rail using the D Ring connectors.
1
Stand with feet hip distance apart. Step onto the
platform with heel toe action.
aStand tall, engage your core, keep chest lifted
and shoulders pinned back.
aEnsure the whole of each foot makes contact
with the treadplate.
2
Stand tall, then step back down. Once you have
completed reps change over and do the same but
lead with the opposite leg.
Add power to the movement to increase intensity.
3
4
4
5
Feed the tubing underneath the lower rail and pull through so it is laid
parallel on the floor. If using ankle straps, attach them to your legs
before connecting to the tubing.
31
32
Seated Low Row
Rear Delt
Body Area: Upper Body
Muscle Worked: Back & Arms
Set Up: Parallel
Body Area: Upper Body
Muscle Worked: Shoulders & Back
Set Up: Parallel
TUFFIT TIP:Important- please check the position of the tubing for this exercise in the
pictures. It should be threaded OUTSIDE the Tuffit legs.
1
With your feet resting on the longer ribs, take hold of
the handles and extend your legs with soft knees.
aAvoid leaning backwards.
2
Sit tall, squeezing your shoulder blades together pull
on the tubing, keeping your arms close to your sides.
Return your arms to their lengthened position.
aKeep knees soft.
aEnsure your chest is lifted and neck is in a
neutral position with eyes looking forwards and
slightly down.
1
Parallel
Rest feet on the
longer ribs
Rest feet on the
longer ribs
2
With your feet resting on the longer ribs, take hold of
the handles and extend your legs with soft knees.
Sit tall, pull on the tubing, opening up your arms wide
until your hands are in line with your shoulders. Hold
the squeeze for a count of 2. Return your arms to the
start position.
aKeep knees soft.
aKeep your chest lifted, core engaged and neck
in a neutral position with eyes looking forwards
and slightly down.
aAvoid arching your back or swaying.
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34
Inner Thigh Lift
Body Area: Lower Body
Muscle Worked: Legs (Outer thigh)
Set Up: Parallel
Body Area: Lower Body
Muscle Worked: Legs (Inner thigh)
Set Up: Parallel
TUFFIT TIP:You can move on to the inner thigh without changing the attachments by simply
turning around to face in the opposite direction.
REMEMBER: Turn away from the last working leg to avoid being tangled in the resistance tubing!
TUFFIT TIP:You can move on to the outer thigh without changing the attachments by simply turning
around to face in the opposite direction.
REMEMBER: Turn away from the last working leg to avoid being tangled in the resistance tubing!
1
2
Important
This exercise must only be executed using the
yellow or red tubing. Do not use the heavier blue
tubing or combine the tubing strengths.
Attach the tubing to the ankle furthest away from
the Tuffit. Bend the supporting leg.
Lift the outer leg with the side of your heel leading
the movement. Pause for 2 seconds before returning
to start position.
Important
aEngage your core and look straight ahead.
aKeep your chest lifted and shoulders and hips square to the front.
Attach the tubing to the ankle closest to the
the Tuffit. Bend the supporting leg.
WARNING! RISK OF TUFFIT MOVEMENT
This exercise is designed for smaller muscles. You must only use the YELLOW or RED
tubing individually. DO NOT attempt this exercise combining tubing strengths OR
using the BLUE tubing. The Tuffit must be on a stable, slip resistant surface.
35
2
1
This exercise must only be executed using the
yellow or red tubing. Do not use the heavier blue
tubing or combine the tubing strengths.
aUse a piece of furniture or a stick to help with
balance if you are new to this exercise.
Parallel
Outer Thigh Lift
Lift your inside leg with the inside of your heel leading
the movement. Pause for two seconds before
returning to start position.
aEngage your core and look straight ahead.
aKeep your chest lifted and shoulders and hips
square to the front.
aUse a piece of furniture or a stick to help with
balance if you are new to this exercise.
WARNING! RISK OF TUFFIT MOVEMENT
This exercise is designed for smaller muscles. You must only use the YELLOW or RED
tubing individually. DO NOT attempt this exercise combining tubing strengths OR
using the BLUE tubing. The Tuffit must be on a stable, slip resistant surface.
fitforkeeps.com
36
Glute Kickback
Body Area: Lower Body
Muscle Worked: Legs (Front of thigh)
Set Up: Parallel
Body Area: Lower Body
Muscle Worked: Glutes (Bum)
Set Up: Parallel
TUFFIT TIPAttach both ankle straps at the beginning, then you can simply swap legs by
unclipping one tube and attaching the other tube to the opposite leg.
TUFFIT TIPAttach both ankle straps at the beginning, then you can simply swap legs by
unclipping one tube and attaching the other tube to the opposite leg.
1
Sit on your Tuffit sideways with your bottom halfway
along the platform.
aKeep your spine long, core engaged and
chest lifted.
aYour foot should be flexed towards your shin.
2
Working one leg at a time, extend the leg fully and
pause briefly in the fully lengthened position, toes
pointing up, without locking your knee.
Lower back to the start position. You will feel the
muscles working in your thigh.
aYour foot should be flexed towards your shin.
Parallel
Leg Extension
2
1
Lean forwards from the waist. With your back flat,
place your hands on the middle edges of the
platform. Slightly bend the non working leg
for support.
Squeeze your glute muscle as you lift to hip height.
Pause for a few seconds before returning to the
start position.
aKeep your shoulders over your hands and the arms straight but avoid locking out the elbows.
aYour core muscles should be engaged
throughout.
aYour back and neck should be in neutral
position. Keep your chest lifted.
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38
Crunch & Full Sit Up
CoreCurve Set Up
®
Body Area: Core
Muscle Worked: Abdominals
Set Up: CoreCurve
TIP: The narrow end of your CoreCurve should be closest to your bottom.
CoreCurve
1
Ensure the CoreCurve sits comfortably underneath your body for support.
The narrow end should be closest to the lower half of your body.
1
2
CAUTION:The CoreCurve is designed to make the exercises more
challenging. If you are new to exercise you may wish to
practice on the floor to start with until you’re comortable
with the technique.
Sit at the end of your CoreCurve, legs bent, feet flat
and in contact with the floor. Create a ‘C’ shape
position with your spine (bring your bottom rib
towards your hip bones) and then in a controlled
way lower one vertebrae at a time over the
CoreCurve until you are fully lengthened.
Contract the abdominals. Leading with your chest,
lift off the floor and look forwards at the top of your
knees. Progress to a full sit up if you are able to.
The CoreCurve is ergonomically shaped to give support to
your back. However, the shape may not suit everyone, so
please proceed with caution.
39
aMake this move a little easier by placing your
hands on your thighs and reaching out in front
of you to pull yourself up.
Cross your arms over your chest or touch your
temples lightly and avoid tension in the
neck muscles.
fitforkeeps.com
40
Side Crunch
Body Area: Back
Muscle Worked: Core (Back)
Set Up: CoreCurve
Body Area: Core
Muscle Worked: Abdominals
Set Up: CoreCurve
TUFFIT TIP: The narrow end of your CoreCurve should be closest to your hips.
TUFFIT TIP: The narrow end of your CoreCurve should be closest to your hip.
1
Lie on your front.
2
Lift you chest, hold for 2 seconds and lower. Only a
small movement is required. Avoid over extending
Keep your hip bones and pubic bone in contact with
and keep the leg muscles relaxed throughout.
the CoreCurve. Bring your big toes together and let
the heels fall out to the side, relaxing the muscles in
aKeep the neck in neutral position, avoid tilting
your legs and glutes.
the head back when you lift.
CoreCurve
Back Hyper
2
1
Lie on your side over the CoreCurve with the narrow
end closest to your hip. Ensure the hips are stacked
on top of each other. Cross the arms closest to the
floor over your chest.
aAvoid your shoulder dropping forwards.
Contract the abdominals and lift your body leading
with the shoulder closing the space between the
lower rib and the hip. Hold for a second and lower.
aYou will feel the muscles in your waist working.
aKeep your spine lengthened.
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42
Oblique Twist
Body Area: Core
Muscle Worked: Waist
Set Up: CoreCurve
TUFFIT TIP: The narrow end of your CoreCurve should be closest to your bottom.
No Equipment Needed
Let’s mix it up! These exercises provide just a little extra variety.
1
Lower yourself slowly one vertebrae at a time over
the CoreCurve until you are fully lengthened. Put
one hand behind your head and extend the
opposite leg.
43
2
Engage core muscles, lift your body off the floor
leading with your shoulder towards your knee.
aAvoid tension in the neck.
44
Full Plank
Star Jumps with Punches
Body Area: Core/Whole Body
Muscle Worked: Abdominals/Whole
Set Up: No Equipment Needed
Body Area: Whole Body
Muscle Worked: Cardio
Set Up: No Equipment Needed
TUFFIT TIP: For an easier alternative, keep knees on the floor.
1
2
Allign your elbows directly underneath the shoulders
with the palms of your hands flat on the floor.
aAvoid letting the hips drop, keep the lower
back in a solid neutral position.
Lift the whole of your body off the floor. At the same
time contract all the muscles in your body to help
stabilise the plank position.
aEnsure all your muscles work at the same
time, keep everything switched on from your
shoulders to your toes.
aEnsure you keep arms at a 90 degree angle
throughout so that shoulders remain stacked
directly above the elbow joint.
1
No Equipment
For an easier
alternative try
Half Stars
2
You can add punches to increase effort.
Stand with your feet hip distance apart. Bend your
knees and push your hips behind you slightly. Jump
feet out to the sides. At the same time lift your arms to
shoulder level. Ensure you land with soft knees.
aYour knees should be soft, chest lifted and you
should be looking straight ahead.
aKeep breathing naturally.
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High Knee Ups
Jenny’s Programmes
Body Area: Whole Body
Muscle Worked: Cardio
Set Up: No Equipment Needed
Programme Name
Cut to the Core
Works a chARM
Quick, Leg it!
Bring it On!
Body Area
Core
Upper Body
Lower Body
Whole Body
Approx. Time
25 Minutes
30 Minutes
30 Minutes
40 Minutes
For loads more programmes, visit fitforkeeps.com.
Jenny’s tips for a successful workout:
If you’re new to exercise, complete each programme in your own
time and follow each exercise with a 30-60 second rest.
The timings given are a guide only and include both warm up
and cool down time.
1
Stand tall, knees soft, feet hip distance apart.
Alternate knee lifts, aiming for hip level, landing
through the ball of your foot. Add a powerful jump
as you switch between legs.
2
aEnsure that you don’t lean backwards and
avoid lifting your ribs.
aIncorporate arm movement to add intensity. Try
running action arms or alternating punches to
the ceiling to increase heart rate.
No Equipment
Don’t be afraid to extend rest periods between sets
if you need to.
If you’re a beginner, your muscles should feel fatigued during
the last few repetitions of each exercise but not to the point of
absolute failure.
Choose the number of repetitions for each exercise based on
your experience.
Complete each set of repetitions between 1 – 4 times based on
your experience and level of fatigue.
Choose the exercise variation which suits your ability – my tips
on easier and harder alternatives for many exercises can be
discovered at fitforkeeps.com.
Good Luck!
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48
Whole Body Circuits
WARNING: You should complete the full ‘Warm & Fuzzy’ exercises before
attempting any workout. Remember to follow the ‘Cool as a Cucumber’
Cool Down programme at the end of your workout.
•Set up for Platform and Cross Over exercises.
•Recommended repetitions for beginners: 8 to 12.
•Recommended repetitions for advanced/intermediate: 15 to 25.
•Complete the four exercises in section 1 for 1 to 4 sets before doing
the same in sections 2,3 and 4.
You can either complete 1 to 4 sets for each exercise before moving on or
do 1 set of each exercise and repeat the whole programme up to 4 times,
it’s up to you!
Programmes by Body Zone
Cut to the Core
Exercise
Set Up
No of Sets
Crunch & Full Sit Up*
Page No
40
CoreCurve Only
1 to 4
Side Crunch (one side only)
42
CoreCurve Only
1 to 4
Back Hyper
41
CoreCurve Only
1 to 4
Side Crunch (opposite side)
42
CoreCurve Only
1 to 4
Full Plank
45
None
1 to 4
*Choose variations based on ability. If new to exercise, go for the easier option first
before moving onto more challenging versions.
1
Exercise
Page No
Set Up
No of Sets
Squat
26
Platform Only
1 to 4
Bicep Curl
17
Cross Over
1 to 4
Exercise
Page No
Step Up
31
Platform Only
1 to 4
Press Up*
Tricep Dip
24
Platform Only
1 to 4
Seated Low Row
2
Rest for 30-60 Seconds
Shoulder Press
Works a chARM
Set Up
No of Sets
25
Platform Only
1 to 4
33
Parallel
1 to 4
19
Cross Over
1 to 4
Press Up
25
Platform Only
1 to 4
Bicep Curl
17
Cross Over
1 to 4
Crunch & Full Sit Up
40
CoreCurve
1 to 4
Tricep Dip
24
Platform Only
1 to 4
Star Jump
46
None
1 to 4
Shoulder Press
19
Cross Over
1 to 4
3
Rest for 30-60 Seconds, Swap tubing from Cross Over to Parallel
4
Rest for 30-60 Seconds
Forward Lunge
28
Platform Only
1 to 4
Full Plank
45
None
1 to 4
Seated Low Row
33
Parallel
1 to 4
High Knee Ups
47
None
1 to 4
Glute Kickback
38
Parallel
1 to 4
Lateral Step Over
30
Platform Only
1 to 4
Plyo Jump
27
Platform Only
1 to 4
Oblique Twist
43
CoreCurve
1 to 4
*Perform this exercise without the platform, with toes touching the floor (full press up)
or knees touching the floor (half press up) until fitness permits you to move on to the
‘Hard Press Up’ technique.
Quick, Leg it!
Exercise
Page No
Set Up
No of Sets
Squat
26
Platform Only
1 to 4
Outer Thigh Lift (Both Legs)
35
Parallel
1 to 4
Forward Lunge
28
Platform Only
1 to 4
Inner Thigh Lift (Both Legs)
36
Parallel
1 to 4
Glute Kickback
38
Parallel
1 to 4
TIP: Breathe in at the start of the exercise and breathe out on the effort.
IMPORTANT: Now follow the ‘Cool as a Cucumber’ Cool Down
Programme to bring your body back to a pre exercise state.
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behind the scenes with
Fit for Keeps ® Limited
[email protected]
The Tuffit and CoreCurve are manufactured in the UK by Fit for Keeps Ltd. Accessories are
manufactured in China and imported by Fit for Keeps Ltd.
Registered Address: Fair View, Goldsborough, Knaresborough, HG5 8NL
Fit for Keeps ®, Tuffit ®, CoreCurve ® and Perfit10 ® are registered trademarks of
Fit for Keeps Ltd. International Patent Pending PCT/GB2015/053553
in the name of Fit for Keeps Ltd.
Version: December 2015