Upper Body Exercises

• Strengthen your shoulders. Sit on the padded bench with your legs straddling each side. You will be facing the machine's foundation. Grab the overhead pulley. Starting with a five-pound weight, pull the pulley down behind your back. Hold for five seconds. Return to original position. Do this exercise with the Weider Crossbow ten times. Increase your weight as you progress.
  
  Strengthen your upper arms. Sit on the padded bench facing away from the machine. Grab a pulley with each hand. Tighten your abdominal muscles. Pull on the pulleys, bringing them forward until your arms are extended in front of you. Hold for five seconds. Return to original position. Repeat this exercise ten times. Start with light weights and increase as you progress.
  
  

Abdominal Exercise

• Do abdominal leg lifts. Lie on the bench with your legs over the curl pads. Slide each foot into a hand pulley. Place your hands next to your head and grab the edge of the bench. Tighten your abdominal muscles. Straighten your legs and raise them as high as possible. Slowly lower your legs to the original position. Repeat this exercise ten times.
  
  

Lower Body Exercises

• Do leg curls. Strengthen your quadriceps. Sit with your back firmly against the machine's backing. While sitting on the bench, place your feet underneath the leg curl mechanism. Slowly lift the pads until your legs are extended in front of you. Hold for ten seconds. Slowly lower and return to original position. Repeat this exercise ten times. Increase your weights and duration as you progress.
  
  Do leg kickbacks. Stand and face the machine to do this hamstring strengthening exercise. Wrap a pulley band around one ankle. Keeping your leg straight, smoothly kick your heel backward about one foot. When your leg reaches the height of this maneuver, hold for five seconds. Slowly return to original position. Repeat this exercise with the Weider Crossbow ten times. Do the entire process over again with your opposite leg.
  
  

Cardiovascular Exercise

• Start rowing. The Weider Crossbow has a rowing feature. Sit on the bench and grab the hand pulleys. Begin rowing. You can move both arms at the same time, or alternate between one going forward as the other goes back. When you begin rowing, start at ten minutes. As you feel comfortable, increase your duration.
  
  

Stretching Exercise

• Sit on the bench. Stretch out one leg onto the bench. Slowly bend your abdomen forward until your nose is touching your knee. Place your hands on your feet. If you cannot stretch this far, stretch as far as you can. Hold for ten seconds. Return to upright position. Repeat this exercise with your opposite leg.
  
  Be sure to warm up properly by stretching your muscles in order to avoid injury. Warm muscles have increased flexibility and make maneuvering during exercises easier.