Table of contents : Introduction Exercise Tips Resistance Calculation Changing Resistance Power Bands Free Weights Accessories Adjusting the Ropes Leg Cuff Assembly Pull Up / Sit Up Bar Correct Body Positioning Exercises Aerobic Stretches Legs Chest Back Shoulders Shoulders - Compound Movements - Multiple Muscles Arms Arms - Compound Movement - Multiple Muscles Stomach Sports Exercises Pilates Footwork The Hundred Legs Arms Roll Up Area Specific Pilates Moves Cool Down A few more exercises