Cellercise is simple and concentrated.
Get big results with little effort.

Getting ready: Place your Cellerciser in a location that allows you to move freely away from dangerous sharp edges or corners. Wear loose clothing and good supportive athletic shoes. If you prefer to jump without shoes, go barefoot.

Drink Water: Water is critical as you begin Cellercising. As toxins are forced out of cells, they will proceed to the liver and kidneys to be expelled. Drink half your body weight in ounces each day. So, if you are 160 pounds, drink 80 oz of filtered water throughout the day.

Bounce! Get on your Cellerciser and start gently with a few minutes of a gentle health bounce. Plan to bounce a few minutes multiple times a day as your body detoxifies and strengthens and you work towards a singe cellercise session. Cellercising is simple and concentrated -- you will get results with little effort. It really is this easy.. don't try to complicate it! Remember to start slow and stay consistent.

Your daily routine should include a variety of bounces:

Health Bounce:
With your feet apart and your knees slightly bent, bounce gently keeping the soles of your feet on the mat or close to it. This gentle movement is arguably the most beneficial movement for improving circulation, relieving stress, and improving balance. It also burns the same amount of calories as a brisk walk.

Aerobic Bounce
A simple jog in place. Start easy, like a stomp in place. As you gain confidence lift knees higher and pick up your pace. Eventually, this will be a sprint - providing an intense aerobic activity without jarring.

Strength Bounce
With slightly bent knees, spring up with your entire body! Start low and bounce higher as you feel stronger. You'll be surprised the strength you will have in just a few short weeks!

Callisthenic Bounces
Callisthenic bounces allow you to target specific parts of the body. Below are a handful of examples. There are dozens of movements you can do to target body areas. As you gain confidence and improve your balance use your creativity to try new movements and have fun!

	Thigh-Buttocks Seen here is a non-bouncing technique of Cellercise. Squat and quickly sprint up and down with your feet - keeping them close to the mat. This movement utilizes our largest muscles burning off fat and tightening and toning the thighs and buttocks. Women have lost their cellulite in as little as 2-3 weeks doing repetitions of this movement!
	The Sit Bounce (Stomach) This focuses on strengthening the stomach, lower abdomen, thighs, and back. Start the sit bounce with both feet on the ground while bouncing on your bottom. Lift one leg while you continue to bounce. When it tires, lift the other. Gradually build to the place where you can lift both legs at once while bouncing. Great for the shoulders and chest too!
	The Twister One of the more important routines, special graduated twisting motion loosens the lower back while while improving digestion/elimination. This movement also massages internal organs such as the liver, kidneys, spleen, gall bladder, pancreas, and intestines. David says, "It puts the intestines through a little washing machine everyday!"
	Back Kick By slightly tilting forward and kicking the legs behind you, you can strengthen the lower back and lift the buttocks.
	Front Kick Target the abdomen's muscle group by holding onto the bar and altering the angle of his body. Your stomach will become a six pack by leveraging your body weight. It also firms under the chin.
	Side Swing Any one out there really love those love handles? Kicking out side to side helps to strengthen the waist, obliques, hips, and outer thighs tighten.

Sample Programs

Seniors and Beginners

Bounce:	Health	Aerobic	Callisthenic	Strength	Health	Times/Day
WK 1	2 Min					3-5
WK 2	2 Min	1 Min	Thighs: 1Min		1 Min	3-4
WK 3	2 Min	2 Min	Thighs: 1 Min Stomach: 30 secs	1 Min	1 Min	3-4
Wk 4	2 Min	3 Min	Thighs: 1 Min Stomach: 30 secs Twist: 30 secs	1 Min	1 Min	3-4

Beginning/Intermediate

Bounce:	Health	Aerobic	Callisthenic	Strength	Health	Times/Day
WK 1	1-2 Min	1 Min	Thighs: 1 Min		1 min	3-5
WK 2	2 Min	1 Min (increasing speed)	Thighs: 1 Min Stomach: 30 secs	1 Min	1 Min	3-5
WK 3	2 Min	1-5 Min (to lose weight)	Thighs: 1 Min Stomach: 30 secs Twist: 30 secs	1 Min	1 Min	3
Wk 4	2 Min	1-15 Min	Thighs: 1 Min Stomach: 30 secs Twist: 30 secs Add Arms, Leg Kicks according to comfort	1 Min	1 Min	1

* If you have a health condition, please consult your health practitioner before getting started. Suggestions on this page are based on the training, personal experience and research of Dave Hall. It's represented as an example only. Listen to your body. Because each person and situation is unique, we urge each participant to check with their health practitioner before using any procedure where there is any question as to its appropriateness.

Start Bouncing!

In just a few short weeks of zero-impact bouncing, you’ll look better, feel better and enjoy a healthier, firmer body. Let the forces of gravity work for you to strenghten every cell in your body and clear it of toxins, viruses, and cell debris!

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