Workouts
How to use ZWITCH
Below are a series of short video clips which show each of the individual training moves that have been developed so far, targeting individual upper-body muscle groups. Depending on your fitness level, do between 30 to 60 seconds on each move, ensuring that you switch arms on the Bicep Curls so that you work both sides. Don’t forget the more tension you put into your muscles the harder the workout.
ZWITCH is safe to use and can be used as part of a rehabilitation programme. If you have an upper body injury or are undergoing medical treatment we recommend that you consult your doctor first. Always stop an exercise if it causes pain.
How long should I work out?
The choice is yours and it depends on your fitness at the start but as a minimum we would recommend you start by doing each of the individual moves at least twice per week and gradually increase to three times per week.
You could work out daily and reduce the length of the workout by doing 4 or 5 exercises per day, making sure that you vary the workouts each day; or do all the muscle groups in a longer workout twice or three times per week, but take care this is hard work so we recommend you take it gradually.
Do I need to warm up?
Before exercising with any equipment, it is always advisable to do some warm up exercises, but with ZWITCH you can warm up your muscles by gradually increasing the muscle tension through the exercise.
How do I reduce soreness after exercise?
It is recommended that after any exercise you stretch out all the muscles you have worked, but you can also use ZWITCH as a post exercise roller to massage the muscles and release muscle tightness; resume normal blood flow and function. Just follow Danny’s ‘Roll Out’ video clip below.
Forearms
– Take hold of the grips with knuckles on the outside and thumbs on the inside
– Hold the ZWITCH vertically in front of you
– Extend your arms to approximately shoulder height
– Squeeze the grips in small pulses as if you were squeezing a stress ball
– Continue for 30 to 60 second
Reverse Forearm
– Take hold of the grips
– Invert the ZWITCH so that your knuckles are facing inwards and thumbs outside
– Extend the arms to a position that is comfortable
– If you feel any stress in your wrists, bend your arms bringing the ZWITCH closer to your body.
– Squeeze the grips in small pulses for between 30 and 60 second
Bar Rolls
– Hold the grips with fingers only, thumbs should not touch the ZWITCH
– Position the ZWITCH vertically in front of your chest
– Pull the ZWITCH under tension by pulling your arms apart
– Maintaining the position of the ZWITCH in front of your chest
– Roll the grips inward so that your knuckles move towards each other
– Then roll back to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds
Forearm Twist
– Hold the grips with fingers only, thumbs should not touch the ZWITCH
– Position the ZWITCH vertically in front of your chest
– Pull the ZWITCH under tension by pulling your arms apart
– Keeping the ZWITCH in front of your chest
– Rotate the ZWITCH, moving the top toward your body and down as far as is comfortable.
– Then rotate back to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds
Shoulders & Delts
– Hold the grips with fingers only, thumbs should not touch the ZWITCH
– Position the ZWITCH vertically in front of your chest
– Pull the ZWITCH under tension by pulling your arms apart
– Then roll the ZWITCH away from your body and extend your arms in one fluid movement
– Then roll back to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds
Tricep Flips
– Hold the ZWITCH at waist height in a horizontal position with thumbs in line with the grips
– Pull the ZWITCH under tension, tucking your elbows in to your body
– Lower your forearms until the ZWITCH is as close to vertical as possible
– Then return to original position keeping the ZWITCH under tension throughout.
– Repeat for 30 to 60 seconds
Tricep/Upward Row
– Take hold of the grips and invert the ZWITCH so that your knuckles are facing inwards
– Straighten your arms down in front of your thighs and extend your fingers so that they straight and not gripping the ZWITCH
– Pull the ZWITCH under tension
– Lift the ZWITCH under your chin, raising your elbows above your shoulders
– Then return to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds
Traps
– Take hold of the grips with knuckles on the outside
– Hold the ZWITCH horizontally at shoulder height
– Pull the ZWITCH under tension
– Lift your elbows up and down whilst maintaining the position of the ZWITCH
– Repeat for 30 to 60 seconds
Bicep Curls
– Take hold of the grips with knuckles on the outside and the ZWITCH horizontal.
– Now rotate the ZWITCH so that it is vertical and you have one hand above the other with the grips pointing away from your body
– Pull the ZWITCH under tension vertically
– Now pull up to chest height with your upper hand whilst maintaining the tension with your lower hand
– Then reverse, pull down with your lower hand whilst maintaining the tension with your upper hand
– Repeat for 30 seconds then change arms
Full Shoulder
– Take hold of the grips with your fingers only
– Hold the ZWITCH horizontally at shoulder height with your thumbs pointing towards your body
– Pull the ZWITCH under tension with your elbows at waist height
– Now lift your elbows up above shoulder height and back down, maintaining the position of the ZWITCH and the tension throughout
– The grips rotate to assist you
– Repeat for 30 to 60 seconds
Front Chest
– Place your fingers through the gaps between the ZWITCH grips and the centre core with your fingers straight
– Position the ZWITCH vertically at chest height
– To apply the tension, push the hand together compressing the ZWITCH core
– Now extend your arms down and away from your body and return
– Maintaining the compression tension throughout
– You can vary this exercise by extending the arms upwards or horizontally
– Repeat for 30 to 60 seconds
Inverted Triceps
– Take hold of the grips with your fingers only.
– Hold the ZWITCH vertically in front of your chest with your thumbs pointing upwards.
– Pull the ZWITCH under tension.
– In one fluid movement straighten your arms down in front of your thighs and at the same time rotate the ZWITCH to a horizontal position.
– Increase the tension at the bottom of the move, your fingers should now be straight and your knuckles facing inwards.
– Reverse the move to return to your original position
– Repeat for 30 to 60 seconds keeping the tension throughout
Chest Press
– Take hold of the grips with the ZWITCH horizontally at shoulder height
– Thumbs pointing towards the body
– Pull the ZWITCH under tension
– Lift the ZWITCH vertically above your head, bringing your elbows together, the grips will rotate to assist you.
– In this position your hands are pulling outwards, whilst you are squeezing your elbows together
– Then reverse to the original position, keeping the tension on the ZWITCH throughout.
– Repeat for 30 to 60 seconds
Power Push
– Take hold of the grips with knuckles on the outside.
– Hold the ZWITCH vertically in front of your core
– Pull the ZWITCH under tension
– Now in a fluid movement extend your arms away for your core in an upward arc, until arms are fully extended and the ZWITCH is at chin height.
– Then reverse the move to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds
Bent Over Row
– Take hold of the grips with your fingers only
– Hold the ZWITCH vertically in front of your core with thumbs pointing upwards
– Bend your knees and bend forward at the hip making sure your back is straight, your core is tight and bottom out.
– Pull the ZWITCH under tension
– Now in a fluid movement extend your arms away from your core in a downward movement until the arms are fully extended.
– Then return to the original position, keeping the ZWITCH under tension throughout
– Repeat for 30 to 60 seconds
Roll Out
At the end of your workout your ZWITCH as an ideal post exercise roller to massage your muscles that have worked hard. This will reduce stiffness by releasing muscle tightness and helps to resume normal blood flow and function.
