Abstract:
An exercise device and methods for performing physical exercise that improve strength, conditioning, and flexibility of an operator in a functional way using multiple body positions and exercising multiple muscle groups while keeping the spine in a safe and natural position, being simple to manufacture and use, and being compact and portable. The exercise device includes an elongated member, a hollow member, handles, a foot board system, and at least one resistance band. A resistance band is secured to the elongated member and the hollow member, and slidable movement of the hollow member and the elongated member relative to each other by the operator stretches a resistance band, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. The operator may use the exercise device in a number of configurations to perform a number of exercises in a number of body positions.

Description:
CROSS REFERENCE TO RELATED APPLICATIONS 
       [0001]    This patent application claims the benefit of U.S. Provisional Patent Application No. 61/630,601 filed Dec. 15, 2011, the disclosure of which is incorporated by reference in its entirety. 
     
    
     STATEMENT OF FEDERALLY SPONSORED RESEARCH OR DEVELOPMENT 
       [0002]    Not applicable. 
       NAMES OF PARTIES TO A JOINT RESEARCH AGREEMENT 
       [0003]    Not applicable. 
       REFERENCE TO A COMPACT DISK APPENDIX 
       [0004]    Not applicable. 
       BACKGROUND OF INVENTION 
       [0005]    1. Field of the Invention 
         [0006]    This invention relates to an apparatus and method for performing physical exercise, and particularly to a system that is portable and improves body strength in an efficient, functional, and safe way. 
         [0007]    2. Description of the Related Art 
         [0008]    Exercise machines that are used only in certain limited body positions, isolate muscle groups, move the spine from a flexed to an extended position, are difficult or complicated to use, are difficult and expensive to manufacture, and are bulky and not portable, are known in the art. 
         [0009]    The present invention is a total body exercise system that provides many advantages over the prior art. Performing exercises using the present invention allows the extremities to move through a full range of motion while the operator is standing, lying prone, lying supine, or lying on one side, and also exercises the extremities in many combinations, including a combination of legs and arms at the same time, arms only, legs only, one arm and one leg on the same side of the body, or one leg and one arm on opposite sides of the body, thereby maximizing the strengthening and conditioning effects achieved by the operator. Further, the present invention strengthens and conditions the muscles in a functional way, whereby muscles are exercised as functional groups, in contrast to prior art exercise devices that isolate muscle groups. In addition, the present invention strengthens and conditions the trunk and core, including the neck, chest, abdominal, and back muscles, while simultaneously strengthening and conditioning the muscles of the extremities, thereby providing a balance of strength and conditioning between different muscle groups, which maximizes total body strength, conditioning, and flexibility, and avoids and prevents injury. In addition, in contrast to prior art exercise machines that move the spine from a flexed to an extended position, the present invention strengthens and conditions the trunk and core and the extremities while maintaining the spine in its naturally safe lordotic curved position in multiple positions of use by the operator, including standing, lying prone, lying supine, and lying on one side, thereby avoiding and preventing injury. Finally, the present invention provides a total body exercise system that is light, compact, and portable, which is advantageous when storing the exercise system, shipping it, or moving or traveling with it. 
       SUMMARY OF INVENTION 
       [0010]    The present invention provides an apparatus and method for performing physical exercise that is novel and useful in providing a portable system that improves strength and conditioning of the operator in a safe, efficient, and functional way, in which the spine is kept in its safe and natural position and opposing muscle groups are strengthened and conditioned to similar levels, which is ideal for efficient and proper strengthening and conditioning and ayoidance of injury. 
         [0011]    According to one embodiment of the present invention, an exercise system comprises an elongated member, a hollow member, and at least one resistance band. The elongated member may be positioned within the hollow member, and the elongated member and the hollow member may be slidably moveable relative to each other. At least one resistance band may be secured at one securing location on the elongated member and at one securing location on the hollow member. Movement of the hollow member and the elongated member relative to each other by the operator stretches a resistance band, which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. 
         [0012]    In another embodiment, the exercise system may further include a pair of handles that that are attached to the hollow member and extending outwardly from the hollow member. The handles are adapted to receive force, which if large enough to overcome the resistance created by a resistance band, will slidably move the hollow member and the elongated member relative to each other. Force may be applied to one or both of the handles by one or both hands of the operator. 
         [0013]    In another embodiment, the exercise system may further include a foot board system with a foot board tube that is attached to the elongated member and extending outwardly from the elongated member. The foot board system is adapted to receive force, which if large enough to overcome the resistance created by a resistance band, will slidably move the hollow member and the elongated member relative to each other. Force may be applied to the foot board system by one or both feet of the operator. 
         [0014]    In another embodiment, force may be applied to one or both of the handles by one or both hands of the operator in one direction, and at the same time force may be applied to the foot board system by one or both feet of the operator in the opposite direction. 
         [0015]    In another embodiment, the elongated member includes two ends, a foot board end where a foot board tube of the foot board system may be attached, and a head end where one or more band anchors may be attached. The hollow member includes two ends, a handle end where the handles may be attached, and a feet end where one or more band anchors may be attached. The elongated member is positioned within the hollow member in such a way that the handle end of the hollow member is generally situated at or toward the opposite end of the exercise system from the foot board end of the elongated member. The foot board end of the elongated member comprises the distal end of the exercise system, and the head end of the elongated member comprises the proximal end of the exercise system. The securing locations on the elongated tube to which a resistance band may be secured include the foot board tube, one or more band anchors attached to the foot board tube, and one or more band anchors attached to the head end of the elongated member. The securing locations on the hollow member to which a resistance band may be secured include one or more band anchors attached to the feet end of the hollow member, and one or both handles attached to the handle end of the hollow member. 
         [0016]    In another embodiment, the elongated member may be substantially longer than the hollow member, by at least about twice the length of the hollow member, and the distance the hollow member and the elongated member may be slidably moved relative to each other may be at least about the length of the elongated member. 
         [0017]    In another embodiment, the outside diameter or dimensions of the elongated member may be slightly smaller than the inside diameter or dimensions of the hollow member, by at least enough distance to allow the elongated member and the hollow member to be slidably moved relative to each other. 
     
    
     
       BRIEF DESCRIPTION OF DRAWINGS 
         [0018]    A more complete appreciation of the present invention is provided by reference to the following detailed description of the appended drawings and figures. The following description in conjunction with the appended figures enables a person having skill in the art to recognize the numerous advantages and features of the present invention by understanding the various disclosed embodiments. It should be understood, however, the invention is not limited to the precise arrangements in the instrumentality shown. The following figures are utilized to best illustrate these features: 
           [0019]      FIG. 1  provides a front elevation view of a total body exercise system according to one aspect of the invention; 
           [0020]      FIG. 2  provides an exploded view of a total body exercise system according to one aspect of the invention; 
           [0021]      FIG. 3  provides a side elevation view of a total body exercise system according to one aspect of the invention; 
           [0022]      FIG. 3   a  provides a partial view of a total body exercise system according to one aspect of the invention; 
           [0023]      FIG. 3   b  provides a front elevation view of a total body exercise system according to one aspect of the invention; 
           [0024]      FIGS. 4   a - 25   b  provide perspective views of a total body exercise system in use according to one aspect of the invention. 
       
    
    
     DETAILED DESCRIPTION OF INVENTION 
       [0025]    The following discussion is presented to enable a person skilled in the art to make and use the present invention. The general principles described herein may be applied to embodiments and applications other than those specifically detailed below without departing from the spirit and scope of the present invention. Therefore, the present invention is not intended to be limited to the embodiments expressly shown, but is to be accorded the widest possible scope of invention consistent with the principles and features disclosed herein. 
         [0026]    Referring to  FIGS. 1-3   b,  a preferred embodiment of a total body exercise system  26  of the present invention is shown. The elongated member  27  includes two ends, a foot board end  37  where a foot board tube  38  is attached, and a head end  31  where one or more band anchors  32  may be attached. The hollow member  28  includes two ends, a handle end  41  where the handles  30  may be attached, and a feet end  47  where one or more band anchors  34  may be attached. The elongated member  27  is positioned within the hollow member  28  in such a way that the handle end  41  of the hollow member  28  is generally situated at or toward the opposite end of the exercise system  26  from the foot board end  37  of the elongated member  27 . The foot board end  37  of the elongated member  27  comprises the distal end  49  of the exercise system  26 , and the head end  31  of the elongated member  27  comprises the proximal end  39  of the exercise system  26 . The outside diameter or dimension of the elongated member  27  is slightly smaller than the inside diameter or dimension of the hollow member  28 , by at least enough distance to allow the elongated member  27  and the hollow member  28  to be slidably moved relative to each other. The elongated member  27  is substantially longer than the hollow member  28 , by at least about twice the length of the hollow member  28 , and the distance the hollow member  28  and the elongated member  27  may be slidably moved relative to each other is at least about the length of the hollow member  28 . The elongated member  27  is preferably constructed in a single piece. In other embodiments, elongated member  27  is constructed in two or more sections which are assembled into a single piece for use of the exercise system  26  by the operator, and may be disassembled when the exercise system  26  is not in use. In one embodiment, the sections are assembled by pressing one end of one section into one end of another section. In another embodiment, the sections are assembled by inserting and tightening one end of one section threaded with male threads into one end of another section threaded with female threads. The sections may be assembled using other methods as known in the art with departing from the spirit and scope of the present invention. The elongated member  27  and/or the hollow member  28  are preferably made of fiberglass, but also may be made of carbon fiber, metal, plastic, wood, or any other material that is sufficiently strong to withstand the forces of use of the exercise system  26  by the operator without breaking or excessively bending, meaning bending to such a degree that slidable movement of the elongated member  27  relative to the hollow member  28  becomes difficult or impossible when the exercise system  26  is in use by the operator, without departing from the spirit and scope of the present invention. The elongated member  27  and the hollow member  28  are shown as tubular in shape, meaning circular in cross section, but may also be provided in shapes other than tubular, such as oval, square, rectangular, or triangular in cross section, or other geometric shapes, without departing from the spirit and scope of the present invention. 
         [0027]    The head end  31  of elongated member  27  is flanged, in which the outside diameter or dimension of the head end  31  of elongated member  27  is slightly larger than the outside diameter or dimension of the remainder of the elongated member  27 , and the outside diameter or dimension of the flanged portion  33  of the elongated member  27  is about equal to the outside diameter or dimension of the handle end  41  of hollow member  28 , such that when the head end  31  of the elongated member  27  slidably moves toward the handle end  41  of hollow member  28 , contact between the flanged portion  33  of the elongated member  27  and the handle end  41  of the hollow member  28  prevents any further such slidable movement in that direction. The feet end  47  of hollow member  28  is also flanged in a similar manner to the flanged portion  33  of the elongated member  27 , and the flanged portion  43  of hollow member  28  is slightly larger than the outside diameter or dimension of the remainder of the hollow member  28 , by about the same proportion as the increase in diameter or dimension of the flanged portion  33  of the elongated member  27  relative to the diameter or dimension of the remainder of the elongated member  27 , and the extra thickness of the hollow member  28  at the feet end  47  may provide increased depth in which to secure band anchors  34 L and  34 R. The dimensions of flanged portion  33  of elongated member  27  and/or the flanged portion  43  of hollow member  28  may be modified, or flanged portion  33  and/or the flanged portion  43  may be omitted, without departing from the spirit and scope of the present invention. 
         [0028]    Referring to  FIGS. 1-3   b,  certain components are preferably affixed to the elongated member  27 , the hollow member  28 , or other components. Components may be affixed by welding, gluing, or other methods as known in the art which do not allow for the removal of the component. Other components are preferably removably attached to the elongated member  27 , the hollow member  28 , or other components. Components may be removably attached by screws, nuts and bolts, clamps, pressing on, inserting and tightening one component threaded with male threads into another component threaded with female threads, or by other methods which allow for the removal of the component. One or more of the components that are described as removably attached may instead be affixed, and one or more of the components that are described as affixed may be removably attached, without departing from the spirit and scope of the present invention. Components may be made of fiberglass, carbon fiber, metal, plastic, wood, natural or synthetic fibers, or any other materials that are sufficiently strong to withstand the forces of use of the exercise system  26  by the operator without breaking or excessively bending, meaning bending to such a degree that slidable movement of the elongated member  27  relative to the hollow member  28  becomes difficult or impossible when the exercise system  26  is in use by the operator. 
         [0029]    Handles  30 L and  30 R are affixed to a handle clamp  48  which is affixed to the handle end  41  of hollow member  28 , preferably by glue, welding, or other methods as known in the art. In another embodiment, handles  30 L and  30 R are affixed to handle clamp  48 , which is removably attached to handle end  41  of hollow member  28  by clamping, bolting, or other methods known in the art. Handle clamp  48  may further comprise two C-shaped sections joined together into the shape of a ring by gluing, welding, by bolts on each side, or by a hinge on one side and a bolt on the other side. The handles  30 L and  30 R receive force from the hands of the operator when the exercise system  26  is in use. Handles  30 L and  30 R also provide securing locations for at least one resistance band  54 . Resistance band  54  is preferably constructed of natural or synthetic rubber, and resembles a large common rubber band. In other embodiments, resistance band  54  is constructed of natural or synthetic rubber, and is comprised of a single strap with loops at each of its two ends of sufficient diameter to allow the resistance band  54  to be secured to securing locations such as handles  30 L or  30 R, band anchors  32 L,  32 R,  34 L,  34 R,  36 L, or  36 R, or foot board tube  38 . Resistance bands  54  may be constructed of different thicknesses and/or lengths to provide different levels of resistance. Band anchors  32 L,  32 R,  34 L,  34 R,  36 L, and  36 R are preferably rods which are affixed to elongated member  27  or hollow member  28  by glue, welding, or other methods as known in the art. In other embodiments, band anchors  32 L,  32 R,  34 L,  34 R,  36 L, and  36 R are hooks, studs, rings, bolts, or screws, or other similar members that are suitable for providing a securing location for at least one resistance band  54 . Affixed to the feet end  47  of hollow member  28  are band anchors  34 L and  34 R which provide securing locations for at least one resistance band  54 . Affixed to the head end  31  of the elongated member  27  are band anchors  32 L and  32 R which provide securing locations for at least one resistance band  54 . 
         [0030]    Foot board tube  38  is inserted into foot board tube hole  57  drilled into foot board end  37  of elongated member  27 . The diameter of foot board hole  57  is slightly larger than the outside diameter of foot board tube  38 , such that when foot board tube  38  is positioned in foot board tube hole  57 , foot board tube  38  may freely rotate about its long axis, such that when exercise system  26  is in use the angle of the feet of the operator  52 , referring to the flexion or extension of the ankles of the operator  52  relative to the long axis of elongated member  27 , may be changed by the body movement of the operator  52 . Affixed to foot board tube  38  are band anchors  36 L and  36 R which provide securing locations for at least one resistance band  54 . Foot board tube  38  also provides securing locations for at least one resistance band  54 . Foot boards  40 L and  40 R are removably attached to foot board tube  38  preferably by inserting and tightening a plurality of footboard bolts  50  through a plurality of holes drilled in foot board tube  38  and a plurality of holes drilled in foot boards  40 L and  40 R The foot board system  35  comprises foot holders  44 L and  44 R and foot straps  42 L and  42 R. Foot straps  42 L and  42 R are removably attached to foot holders  44 L and  44 R, respectively, preferably by inserting and threading screws through foot straps  42 L and  42 R and into foot holders  44 L and  44 R. Foot holders  44 L and  44 R are removably attached to foot boards  40 L and  40 R, respectively, preferably by inserting and threading screws through foot holders  44 L and  44 R and into foot boards  40 L and  40 R, respectively. The length of the foot straps  42 L and  42 R may be adjusted by buckles, hook-and-loop fasteners, or other methods known in the art, for the use of exercise system  26  by different operators  52  with different sizes of feet. In addition, the length of the foot holders  44 L and  44 R may be adjusted by sliding them up or down on the foot boards  40 L and  40 R, respectively, and removably attaching them to the foot boards  40 L and  40 R, respectively, for use by different operators  52  with different sizes of feet. In another embodiment, instead of foot straps  42 L and  42 R and foot holders  44 L and  44 R, the foot board system may comprise a pair of cover foot stretchers and flexfoots (Concept 2, Morrisville, Vt.) each of which may be removably attached to foot boards  40 L and  40 R by inserting and tightening a plurality of foot board bolts  50  through holes cut or drilled through the cover foot stretchers and into foot boards  40 L and  40 R. In another embodiment, instead of foot straps  42 L and  42 R and foot holders  44 L and  44 R, the foot board system may comprise a pair of shoes each of which may be removably attached to foot boards  40 L and  40 R by inserting and tightening a plurality of foot board bolts  50  through holes cut or drilled through the soles of the shoes and into foot boards  40 L and  40 R End cap  46  is removably attached to the tip of the foot board end  37  of elongated member  27 . End cap  46  may be made of a durable and skid-resistant material such that it is suitable to be placed on a floor and/or against a wall so as to maintain the position of the tip of the foot board end  37  of elongated member  27  in place during use of the exercise system  26 . 
         [0031]    At least one resistance band  54  is secured to two securing locations, one securing location on the elongated member  27 , and one securing location on the hollow member  28 . Securing a resistance band  54  to securing locations such as handles  30 L or  30 R, band anchors  32 L,  32 R,  34 L,  34 R,  36 L, or  36 R, or foot board tube  38  refers to a resistance band  54  being placed between two securing locations, one end of the resistance band  54  is looped around one securing location, and the other end of the resistance band  54  is looped around the other securing location, as illustrated in  FIGS. 1 ,  3 , and  3   b . The operator  52  may apply force to one or both of the handles  30  by one or both hands of the operator  52  in one direction, and at the same time apply force to the foot board system  35  by one or both feet of the operator  52  in the opposite direction, which causes movement of the hollow member  28  and the elongated member  27  relative to each other. The operator  52  also may position the tip of the foot board end  37  of the elongated member  27  on a floor and/or against a wall with the end cap  46  in contact with the wall and or floor so as to maintain the position of the tip of the foot board end  37  of elongated member  27  in place, as illustrated in  FIG. 3   a , and apply force to one or both of the handles  30 L or  30 R by one or both hands of the operator  52  in the direction of the tip of the foot board end  37  of the elongated member  27 . Movement of the hollow member  28  relative to the elongated member  27  caused by the application of force by the operator  52  stretches a resistance band  54 , which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator  52 . 
         [0032]    Referring to  FIGS. 1 and 3 , the first configuration of the exercise system  26  is shown. In the first configuration, a resistance band  54  is secured to band anchors  32 R and  34 R. Also in the first configuration, a resistance band  54  may be secured to band anchors  32 L and  34 L, instead of or in addition to a resistance band  54  is secured to band anchors  32 R and  34 R. Also in the first configuration, more than one resistance band  54  may be secured to band anchors  32 R and  34  R, and/or band anchors  32 L and  34 L. To use the exercise system  26  in the first configuration, the operator applies force to the handles  30 L and  30 R by both hands in the direction of the distal end  49  of the exercise system  26 , and at the same time applies force to the foot board system  35  by both feet in the direction of the proximal end  39  of the exercise system  26 , which causes movement of the hollow member  28  and the elongated member  27  relative to each other. Movement of the hollow member  28  and the elongated member  27  relative to each other caused by the application of force by the operator stretches the resistance band  54 , which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. 
         [0033]    Referring to  FIGS. 1 ,  3 , and  3   a , also to use the exercise system  26  in the first configuration, the operator positions the tip of the foot board end  37  of elongated member  27  on a floor and/or against a wall, with the end cap  46  in contact with the wall and/or floor so as to maintain the position of the tip of the foot board end  37  of elongated member  27  in place, as illustrated in  FIG. 3   a . The operator  52  then applies force to one or both of the handles  30 L or  30 R by one or both hands of the operator in the direction of the tip of the foot board end  37  of the elongated member  27 . Movement of the hollow member  28  relative to the elongated member  27  caused by the application of force by the operator stretches a resistance band  54 , which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. 
         [0034]    Referring to  FIG. 3   b,  the second configuration of the exercise system  26  is shown. In the second configuration, a resistance band  54  is secured to band anchor  36 L and to handle  30 L. Also in the second configuration, a resistance band  54  may be secured to band anchor  36 R and handle  30 R, instead of or in addition to a resistance band  54  is secured to band anchor  36 L and handle  30 L. Also in the first configuration, more than one resistance band  54  may be secured to band anchor  36 L and handle  30 L, and/or band anchor  36 R and handle  30 R. Also in the first configuration, one end of a resistance band  54  may be secured to foot board tube  38  instead of band anchors  36 L and/or  36 R. The operator applies force to the handles  30 L and  30 R by both hands in the direction of the proximal end  39  of the exercise system  26 , and at the same time applies force to the foot board system  35  by both feet in the direction of the distal end  49  of the exercise system  26 , which causes movement of the hollow member  28  and the elongated member  27  relative to each other. Movement of the hollow member  28  and the elongated member  27  relative to each other caused by the application of force by the operator stretches the resistance band  54 , which creates resistance to the movement, thereby exercising, strengthening, and conditioning the operator. 
       Method of Use 
       [0035]    The exercise system  26  of the present inventions is used for exercising the muscles of the extremities and the trunk and core, including the neck, chest, abdomen, and back. Methods of using the exercise system  26 , or exercises, are performed standing, lying prone, lying supine, and lying on one side. Exercises described or illustrated using one arm of a particular side of the body are also performed using the arm of the opposite side of the body. Exercises described or illustrated using one leg of a particular side of the body are also performed using the leg of the opposite side of the body. Exercises are performed one or more times at the option of the operator  52 , and in any order chosen by the operator  52 , for strengthening and conditioning. Exercises using the exercise system  26  in the first configuration are shown in  FIGS. 4-10  and  15 - 25 . Exercises using the exercise system  26  in the second configuration are shown in  FIGS. 11-14 . 
         [0036]    Exercises are performed by the operator  52  lying supine and using the exercise system  26  in the first configuration. At least one resistance band  54  is secured to one or more band anchors  32 L and/or  32 R and to band anchors  34 L and/or  32 R. The operator then performs one or more of the following exercises as shown in  FIGS. 4-10  and  15 - 25 . 
         [0037]    As shown in  FIG. 4   a , both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  then places pad  56  on their abdomen to raise the exercise system  26  off their abdomen. Pad  56  may be constructed of cork, rubber, and/or any other natural or synthetic material or cloth that is strong and stiff enough to raise the exercise system  26  off the abdomen and soft enough to cushion the contact of the exercise system  26  with the abdomen while exercises are being performed. The operator straightens the legs, raises both hands over the head, and grasps handles  30 L and  30 R. As shown in  FIG. 4   b , operator  52  simultaneously pulls foot boards  40  toward the proximal end  39  using the legs while holding handles  30 L and  30 R in place over the head using the arms. The exercise shown in  FIG. 4  is also performed with only one foot of the operator  52  secured to one of the foot holders  44 L or  44 R. The exercise shown in  FIG. 4  may also be performed without pad  56 . 
         [0038]    As shown in  FIG. 5   a , both feet of the operator  52  are placed into the foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  then places pad  56  on their abdomen to raise the exercise system  26  off their abdomen. The operator straightens the legs, raises both hands over the head, and grasps handles  30 L and  30 R. As shown in  FIG. 5   b , operator  52  simultaneously pulls foot boards  40  toward the proximal end  39  using the legs and pulls the handles  30 L and  30 R toward the distal end  49  using the arms. The exercise shown in  FIG. 5  may also be performed without pad  56 . 
         [0039]    As shown in  FIG. 6   a , the left foot of the operator  52  is placed into foot holder  44 L and secured by tightening foot strap  42 L. The operator  52  then places pad  56  on their abdomen to raise the exercise system  26  off their abdomen. The operator bends the left leg to about 80-100 degrees of flexion, preferably about 90 degree of flexion, raises the right hand over the head, and grasps handle  30 R. As shown in  FIG. 6   b , operator  52  simultaneously pulls handle  30 R toward the distal end  49  using the right arm and holds foot boards  40  in place using the left leg. The exercise shown in  FIG. 6  is also performed with the opposite extremities, such that the right foot of the operator  52  is placed into foot holder  44 R and secured by tightening foot strap  42 R, the operator raises the left hand over the head, grasps handle  30 L, and simultaneously pulls handle  30 L toward the distal end  49  using the left arm while holding foot boards  40  in place using the right leg. The exercise shown in  FIG. 6  may also be performed without pad  56 . 
         [0040]    As shown in  FIG. 7   a , the left foot of the operator  52  is placed into foot holder  44 L and secured by tightening foot strap  42 L. The operator  52  then places pad  56  on their abdomen to raise the exercise system  26  off their abdomen. The operator straightens the left leg, raises the right hand over the head, and grasps handle  30 R. As shown in  FIG. 7   b , operator  52  simultaneously pulls foot boards  40  toward the proximal end  39  using the left leg and pulls handle  30 R toward the distal end  49  using the right arm. The exercise shown in  FIG. 7  is also performed with the opposite extremities, such that the right foot of the operator  52  is placed into foot holder  44 R and secured by tightening foot strap  42 R, the operator raises the left hand over the head, grasps handle  30 L, and simultaneously pulls foot boards  40  toward the proximal end  39  using the right leg and pulls handle  30 L toward the distal end  49  using the left arm. The exercise shown in  FIG. 7  may also be performed without pad  56 . 
         [0041]    As shown in  FIG. 8   a , the left foot of the operator  52  is placed into foot holder  44 L and secured by tightening foot strap  42 L. The operator  52  then places pad  56  on their abdomen to raise the exercise system  26  off their abdomen. The operator straightens the left leg, raises the right hand over the head, and grasps handle  30 R. As shown in  FIG. 8   b , operator  52  simultaneously pulls foot boards  40  toward the proximal end  39  using the left leg and holds handle  30 R in place using the right arm. The exercise shown in  FIG. 7  is also performed with the opposite extremities, such that the right foot of the operator  52  is placed into foot holder  44 R and secured by tightening foot strap  42 R, the operator raises the left hand over the head, grasps handle  30 L, and simultaneously pulls foot boards  40  toward the proximal end  39  using the right leg and holds handle  30 L in place using the left arm and. The exercise shown in  FIG. 8  may also be performed without pad  56 . 
         [0042]    As shown in  FIG. 10   a , both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  then places pad  56  on their abdomen to raise the exercise system  26  off their abdomen. The operator bends both legs to about 80-100 degrees of flexion, preferably about 90 degree of flexion, raises both hands over the head, and grasps handles  30 L and  30 R. As shown in  FIG. 10   b , operator  52  simultaneously pulls the foot boards  40  toward the proximal end  39  by flexing the feet at the ankles but not otherwise moving the legs while holding handles  30 L and  30 R in place over the head using the arms. The exercise shown in  FIG. 10  is also performed with only one foot of the operator  52  secured to one of the foot holders  44 L or  44 R. The exercise shown in  FIG. 10  may also be performed without pad  56 . 
         [0043]    As shown in  FIG. 15   a , both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  presses the foot boards  40  to the floor so that the distal end  49  is in contact with the floor, grasps handles  30 L and  30 R, and positions the hands and handles  30 L and  30 R to about the level of the chest. As shown in  FIG. 15   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the distal end  49  using the arms and holds the foot boards  40  in place and in contact with the floor using the legs. The exercise shown in  FIG. 15  is also performed with only one arm of the operator  52  grasping one of the handles  30 L or  30 R and pulling that handle  30 L or  30 R toward the distal end  49 . 
         [0044]    Exercises are also performed by the operator  52  lying prone and using the exercise system  26  in the first configuration. At least one resistance band  54  is secured to one or more band anchors  32 L and/or  32 R and to band anchors  34 L and/or  32 R. The operator then performs one or more of the following exercise as shown in  FIG. 9 . As shown in  FIG. 9   a , both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator straightens the legs, raises both hands over the head, and grasps one of the handles  30 L or  30 R. As shown in  FIG. 9   b , operator  52  simultaneously pulls the foot boards  40 L and  40 R toward the proximal end  39  using the legs while holding handle  30 L or  30 R in place over the head using the arms. The exercise shown in  FIG. 9  is also performed with only one foot of the operator  52  secured to one of the foot holders  44 L or  44 R. 
         [0045]    Exercises also are performed by the operator  52  lying supine and using the exercise system  26  in the second configuration. At least one resistance band  54  is secured to one or more handles  30 L and/or  30 R and to band anchors  36 L and/or  36 R. In the alternative, at least one resistance band  54  is secured to one or more handles  30 L and/or  30 R and to foot board tube  38 . The operator then performs one or more of the following exercises as shown in  FIGS. 11-14 . 
         [0046]    As shown in  FIG. 11   a,  both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  raises both hands to about the level of the face, and grasps handles  30 L and  30 R. As shown in  FIG. 11   b , operator  52  simultaneously pushes the foot boards  40  toward the distal end  49  using the legs and holds the handles  30 L and  30 R in place over in front of the face using the arms. 
         [0047]    As shown in  FIG. 12   a , both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  raises both hands to about the level of the face, and grasps handles  30 L and  30 R. As shown in  FIG. 12   b , operator  52  simultaneously pushes the foot boards  40  toward the distal end  49  using the legs and pushes the handles  30 L and  30 R toward the proximal end  39  using the arms. 
         [0048]    As shown in  FIG. 13   a,  both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  raises both hands to about the level of the face, and grasps handles  30 L and  30 R. As shown in  FIG. 13   b , operator  52  simultaneously pushes the handles  30 L and  30 R toward the proximal end  39  using the arms and holds the foot boards  40  in place using the legs. 
         [0049]    As shown in  FIG. 14   a , both feet of the operator  52  are placed into foot holders  44 L and  44 R and secured by tightening foot straps  42 L and  42 R. The operator  52  presses the foot boards  40  to the floor so that the distal end  49  is in contact with the floor, grasps handles  30 L and  30 R, and positions the hands and handles  30 L and  30 R to about the level of the neck. As shown in  FIG. 14   b , operator  52  simultaneously pushes the handles  30 L and  30 R toward the proximal end  39  using the arms and holds the foot boards  40  in place and in contact with the floor using the legs. The exercise shown in  FIG. 14  is also performed with only one arm of the operator  52  grasping one of the handles  30 L or  30 R and pushing that handle  30 L or  30 R toward the proximal end  39 . 
         [0050]    Exercises are also performed by the operator  52  standing and using the exercise system  26  in the first configuration. At least one resistance band  54  is secured to one or more band anchors  32 L and/or  32 R and to band anchors  34 L and/or  32 R. The operator then performs one or more of the following exercises as shown in  FIGS. 16-25 . 
         [0051]    As shown in  FIG. 16   a , the operator  52  places the exercise system  26  between the legs, positions the exercise system  26  at an angle with the floor as shown in  FIG. 16   a  with the distal end  49  in contact with a wall and/or floor, as also depicted in  FIG. 3   a , grasps handles  30 L and  30 R, and stands and maintains the back in an upright position. As shown in  FIG. 16   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the distal end  49  using the arms and holds the distal end  49  in position against the floor and/or wall. 
         [0052]    As shown in  FIG. 17   a , the operator  52  places the exercise system  26  between the legs, positions the exercise system  26  at an angle with the floor as shown in  FIG. 17   a  with the distal end  49  against a wall and/or floor, as also depicted in  FIG. 3   a , grasps handles  30 L and  30 R, stands and bends the upper body forward at the waist, and maintains the position of the upper body bent forward at the waist. As shown in  FIG. 17   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the distal end  49  and the wall and/or floor using the arms and holds the distal end  49  in position against the floor and/or wall. 
         [0053]    As shown in  FIG. 18   a , the operator  52  places the exercise system  26  in front of the body, positions the exercise system  26  at an angle with the floor as shown in  FIG. 18   a  with the distal end  49  in contact with a wall and/or floor, as also depicted in  FIG. 3   a , grasps handles  30 L and  30 R, and stands and maintains the back in an upright position. As shown in  FIG. 18   b , operator  52  simultaneously pulls the handles  30 L and  30 R across the front of the body toward the distal end  49  using the arms and holds the distal end  49  in position against the floor and/or wall. 
         [0054]    As shown in  FIG. 19   a , the operator  52  places the exercise system  26  in front of the body, positions the distal end  49  between the feet and the exercise system  26  in a vertical orientation with the proximal end  39  directed toward the ceiling and the distal end  49  in contact with the floor, stands upright, raises both hands over the head, and grasps handles  30 L and  30 R. As shown in  FIG. 19   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the floor and the distal end  49  by flexing the arms and the legs and bending the body into a squatting position with the legs and arms bent and holds the distal end  49  in position against the floor. 
         [0055]    As shown in  FIG. 20   a , the operator  52  places the exercise system  26  in front of the body, positions the distal end  49  between the feet and the exercise system  26  in a vertical orientation with the proximal end  39  directed toward the ceiling and the distal end  49  in contact with the floor, stands upright, raises both hands over the head, and grasps handles  30 L and  30 R. As shown in  FIG. 20   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the floor and the distal end  49  by flexing the legs without bending the arms and bending the body into a squatting position with the legs bent and the arms straight and holds the distal end  49  in position against the floor. 
         [0056]    As shown in  FIG. 21   a,  the operator  52  places the exercise system  26  in front of the body, positions the distal end  49  between the feet and the exercise system  26  in a vertical orientation with the proximal end  39  directed toward the ceiling and the distal end  49  in contact with the floor, stands upright, raises both hands over the head, grasps handles  30 L and  30 R, and first pulls the handles  30 L and  30 R toward the floor and the distal end  49  by flexing the legs without bending the arms and bending the body into a squatting position. As shown in  FIG. 21   b , operator  52  then flexes the arms and pulls the handles  30 L and  30 R closer to the distal end  49  and floor, and simultaneously holds the distal end  49  in position against the floor. 
         [0057]    As shown in  FIG. 22   a , the operator  52  places the exercise system  26  on the left side of the body, places the left foot in one of the foot holders  44 L or  44 R and secures it by tightening foot strap  42 L or  42 R, positions the exercise system  26  at an angle with the floor as shown in  FIG. 22  with the distal end  49  in contact with the floor, or with the distal end  49  against a wall and/or floor as depicted in  FIG. 3   a , grasps handles  30 L and  30 R, and stands on the right leg and maintains the back in an upright position. As shown in  FIG. 22   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the body and toward the distal end  49  using the arms and holds the distal end  49  in position against the floor. The exercise shown in  FIG. 22  is also performed with the opposite extremities, such that the operator  52  places the exercise system  26  on the right side of the body, places the right foot in one of the foot holders  44 L or  44 R and secures it by tightening foot strap  42 L or  42 R, positions the exercise system  26  at an angle with the floor as shown in  FIG. 22  with the distal end  49  in contact with the floor, grasps handles  30 L and  30 R, stands on the left leg and maintains the back in an upright position, and simultaneously pulls the handles  30 L and  30 R toward the body and toward the distal end  49  using the arms and holds the distal end  49  in position against the floor. 
         [0058]    As shown in  FIG. 23   a , the operator  52  places the exercise system  26  on the left side of the body, places the left foot in one of the foot holders  44 L or  44 R and secures it by tightening foot strap  42 L or  42 R, positions the exercise system  26  at an angle with the floor as shown in  FIG. 23   a  with the distal end  49  in contact with the floor, or with the distal end  49  against a wall and/or floor as depicted in  FIG. 3   a , grasps handles  30 L and  30 R, and stands on the right leg and maintains the back in an upright position. As shown in  FIG. 23   b , operator  52  simultaneously pulls the handles  30 L and  30 R toward the body and toward the distal end  49  using the arms and pulls the foot boards  40  up off the floor toward the proximal end  39  using the left leg and remains standing on the right leg. The exercise shown in  FIG. 23  is also performed with the opposite extremities, such that the operator  52  places the exercise system  26  on the right side of the body, places the right foot in one of the foot holders  44 L or  44 R and secures it by tightening foot strap  42 L or  42 R, positions the exercise system  26  at an angle with the floor as shown in  FIG. 23  with the distal end  49  in contact with the floor, grasps handles  30 L and  30 R, stands on the left leg and maintains the back in an upright position, and simultaneously pulls the handles  30 L and  30 R toward the body and toward the distal end  49  using the arms and pulls the foot boards  40  up off the floor toward the proximal end  39  using the right leg and remains standing on the left leg. 
         [0059]    As shown in  FIG. 24   a , the operator  52  places the exercise system  26  on the left side of the body, places the left foot in one of the foot holders  44 L or  44 R and secures it by tightening foot strap  42 L or  42 R, positions the exercise system  26  at an angle with the floor as shown in  FIG. 24   a  with the distal end  49  in contact with the floor, or with the distal end  49  against a wall and/or floor as depicted in  FIG. 3   a , grasps handles  30 L and  30 R, and stands on the right leg and maintains the back in an upright position. As shown in  FIG. 24   b , operator  52  simultaneously pulls the foot boards  40  up off the floor toward the proximal end  39  using the left leg and remains standing on the right leg and holds the handles  30 L and  30 R in place using the arms. The exercise shown in  FIG. 24  is also performed with the opposite extremities, such that the operator  52  places the exercise system  26  on the right side of the body, places the right foot in one of the foot holders  44 L or  44 R and secures it by tightening foot strap  42 L or  42 R, positions the exercise system  26  at an angle with the floor as shown in  FIG. 24  with the distal end  49  in contact with the floor, grasps handles  30 L and  30 R, stands on the left leg and maintains the back in an upright position, and simultaneously pulls the foot boards  40  up off the floor toward the proximal end  39  using the right leg and remains standing on the left leg and holds the handles  30 L and  30 R in place using the arms. 
         [0060]    As shown in  FIG. 25   a , the operator  52  places the exercise system  26  in front of the body, positions the exercise system  26  at an angle with the floor as shown in  FIG. 25   a  with the distal end  49  in contact with a wall and/or floor, as also depicted in  FIG. 3   a , positions the proximal end  39  in contact with the chest, grasps handles  30 L and  30 R, stands and leans forward toward the exercise system  26 , and maintains the back and legs in a straight position. As shown in  FIG. 25   b , operator  52  simultaneously pushes the handles  30 L and  30 R toward the distal end  49  using the arms and holds the distal end  49  in position against the floor and/or wall. The exercise shown in  FIG. 25  is also performed with the exercise system  26  parallel to the floor with the distal end  49  in contact with the wall at a location on the wall above the floor. 
         [0061]    It will be appreciated by those skilled in the art that changes could be made to the embodiments described above without departing from the broad inventive concept thereof. It is understood, therefore, that the invention disclosed herein is not limited to the particular embodiments disclosed, but it is intended to cover modifications within the spirit and scope of the present invention as defined by the appended claims.