Lower Body Training Training the lower body on the Mini Multi Gym will provide mobility to your joints & lateral muscles of your legs. To begin, sit down on your preferred chair & place feet on the pedals. Gently start to slide feet alternately back & forth. You can also slide the pedals to the sides (at the same time, if you can or alternately) to work & strengthen the external muscles of the legs & buttocks. Upper Body Training For upper body workouts, you will need to attach the upper section of the multi gym. Before you start, adjust the level of intensity by turning the handlebar knob. Place your hands on the handles & start rotating. You can also exercise with the rubber bands provided, which will help to target & strengthen your arms, chest, abdomen & back. To use, simply: Place your feet on the pedals & hold the rubber bands. Stretch both rubber bands simultaneously towards you & place a bit of pressure on the pedals. Pull the rubber bands alternately Or you have the choice to: Turn your forearms & pull the rubber bands towards you at the same time. Turn your forearms & alternate pulling the rubber bands alternately. Hold the rubber bands & bring them to your chest while moving your elbows to the sides while bending them.