Cocoon Wellness Pro FitBed Exercise tutorial.

A. The First Exercise You will Perform is Rowing: You will perform the exercise for 30 seconds as follows–
1. Grasp the handles with your palms facing downward (one in each hand).
2. To begin the exercise, inhale and then exhale as you pull your elbows back. Squeeze your shoulder blades and continue pulling until both hands are next to your rib cage.
3. Inhale and slowly return to starting position.
4. Repeat the exercise for thirty seconds. Then rest for 30 seconds.

B. Next, Biceps Curls:
1. Grasp the handles with your palms facing upward (one in each hand).
2. To begin the exercise, take a deep breath, exhale and raise your hands slowly up towards your shoulders (keep your elbows under shoulders throughout the movement).
3. Inhale and then slowly return to starting position.
4. Repeat the exercise for 30 seconds. Then rest for 30 seconds.

C. Next, Arm Crossovers:
1. Grasp the handles with your palms facing downward (one in each hand).
2. To begin the exercise, take a deep breath, exhale and alternately move your hands slowly across your body until your hand touches your opposing biceps.
3. Inhale after each movement and alternately return to starting position.
4. Repeat the exercise for thirty seconds. Then rest for 30 seconds.

D. Next, Leg Raises:
1. Note: The handles are not used for this exercise.
2. Lying on your back, slowly raise your legs together to a point about six inches above the bed.
3. Hold this position for ten seconds and return to the starting position.
4. Repeat the exercise for thirty seconds. Then rest for 30 seconds.

E. Next, Front Arm Raises:
1. Grasp the handles with your palms facing downward (one in each hand).
2. To begin the exercise, take a deep breath, exhale and – keeping your arms straight– raise your hands slowly up towards the roof of the cabinet.
3. Inhale and then slowly return to the starting position.
4. Repeat the exercise for thirty seconds. Then rest for 30 seconds

F. Next, Reverse Curls:
1. Grasp the handles with your palms facing downward (one in each hand).
2. To begin the exercise, take a deep breath, exhale and raise your hands slowly up towards your shoulders (keep your elbows at your sides throughout the movement).
3. Inhale and then slowly return to starting position.
4. Repeat the exercise for thirty seconds. Then rest for 30 seconds.

G. Next, Flutter Kicks:
1. Note: The handles are not used for this exercise.
2. Lying on your back, slowly raise your legs about six inches above the bed.
3. Begin making a scissoring motion with your legs—moving your legs alternately up and down several inches in a “flutter kick” motion.
4. Repeat the exercise for thirty seconds. Then rest for 30 seconds

H. Stomach Crunches:
1. Note: The handles are not used for this exercise.
2. Lying on your back, slowly slide your feet upward several inches.
3. Place your hands by your ears.
4. Slowly raise your head until your head just barely touches the opening of the Cocoon head port.
5. Hold this position for several seconds and repeat.
6. Repeat the exercise for thirty seconds. Then rest for 30 seconds

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