T.U.B.E.S - The Universal Balanced Exercise System

I I I I I I I

Exercise Programmes

offers a wide range of exercise products as well as exercise programmes designed to suit your specific needs!

Our exercise library currently consists of more than 1000 different applications of ERT and is continuously updated.

Below are some examples from the exercise library used in our basic programme.

Order your exercise system today and you will receive the full eight week basic training programme at no additional cost!

Logbooks, Exercise charts and Eating programmes also included at no additional cost!


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Shown below is an extract from our 8 week basic programme, available to members.

Bicep Curls
• Grip both handles with the arms fully extended and slowly bend both arms until the arms are fully bent. • Squeeze both arms as tight as possible for 2-3 seconds; slowly take the arms back to the start position. • Now straighten both arms maximally and hold for 2-3 seconds. • Maintain a straight back throughout the movement.	Start and end Position	Mid Position

Shoulder Overhead Press (Standing)
• Stand on the middle of the tubing. • Grasp the ends of the tubing at shoulder level. • Lift the tubing upward overhead, extending your elbows. • Hold and slowly return. VARIATION: Perform either in front of the neck or behind the neck TIP: Keep your back and neck straight. Don’t perform this exercise if you have shoulder pain.	Start and end Position	Mid Position

Standing Chest Press
• Keeping your back straight, stand with legs about shoulder width apart. • Grip the handles just wider than shoulder width as illustrated. • Push arms forward, fully extending your elbow. • Remain in this position for 2-3 seconds and then allow arms to move slowly back into starting position.	Start and end Position	Mid Position

Reverse Fly's
• Stand with your back straight/locked as illustrated • Grip the handles as shown in the start • Raise your arms from the start position to the midpoint position while trying to keep your arms straight • Hold this position for 2-3 seconds while maximally contracting all the muscles involved • From the mid point position slowly lower your arms to the start position	Start and end Position	Mid Position