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Exercise your back Exercise arm Practice waist and abdomen Exercise buttocks Stretch leg Deltoid muscle training Biceps training Waist and abdomen Strengthen the legs Details remarks Grey Resistance value: 25-65 pounds (about 11-29 kg) Red resistance value: 8-15 pounds (about 1-6.8 kg) Dark Grey Resistance value: 65-175 pounds (about 29-79 kg) Orange Resistance value: 35-85 pounds (about 16-38 kg) Rose Red Resistance value: 15-35 pounds (about 7-16 kg) Blue Resistance value: 55-125 pounds (about 25-57 kg) Black Resistance value: 15-35 pounds (about 7-16 kg)