Stamina BAND flex GYM LT-2000, Workout Manual

Page 1: ...atent Nos 6 585 626 B2 6 595 905 B2 with other patents pending CAUTION Before starting any exercise program it is recommended that you consult your physician 2003 Stamina Products Inc All Rights Reserved This Product is Manufactured Exclusively by Actual product may vary from product pictured Workout Manual ...

Page 2: ...f you are having problems We kindly ask that you have the following information ready prior to calling Name and address Telephone number Model number Parts Order number Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam This is especially important if you are over the age of 35 have never exercised bef...

Page 3: ...njury or damage incurred as a conse quence either directly or indirectly of the use and application of the product or contents herein Table Of Contents Important Safety Instructions 2 Things To Remember 3 Training Tips 4 Bench Press 5 Chest Fly 6 Shoulder Press 7 Abdominal Crunch 8 Lat Pulldown 9 Tricep Pushdown 10 Aerobic Rowing 11 Seated Row 12 Standing Bicep Curl 13 Leg Curl 14 Leg Press 15 Pre...

Page 4: ...Always make sure your hair is tied back Keep small children and pets away from the BAND FLEX GYM at all times including while in use folding unfolding or assembling the BAND FLEX GYM The BAND FLEX GYM should not be used by persons weighing more than 250 lbs Use the BAND FLEX GYM only as described in the manual The BAND FLEX GYM should be used by only one person at a time Be careful to maintain you...

Page 5: ... activity level Always use care when exercising and stop at the first sign of pain See a doctor prior to restarting your exercise program Even with medical clearance the risk associated with exercise can never be reduced to zero Things to Remember Always consult with your physician before you begin any exercise program Remember these simple rules before starting the BAND FLEX GYM exercise program ...

Page 6: ...m of 2 sets of each exercise is recommended 2 to 3 sets is most common 6 In addition to the basic exercises covered in this manual there are also alternate exercises starting on page 18 of this manual NOTE The pictures are for illustrating the correct movement of the exercises The machine pictured may vary from your unit These exercises are for working your muscles in different positions This allo...

Page 7: ... pad 4 Grasp handles at shoulder level elbows should be aligned directly under wrists 5 Press the handles out at a slight angle directly over your eyes 6 As you extend your arms exhale with the handles coming slightly together 7 Remember to keep your feet flat butt down and back flat against the pad Primary area being exercised is the chest secondary triceps and shoulders 5 ...

Page 8: ...nst the pad 4 Grasp the handles and turn your palms inward 5 Slowly lower the handles keeping your elbows slightly bent 6 Lower the handles to eye level then return to starting position 7 Remember to maintain a slight bend in your elbows and keep palms turned in 8 Inhale while going down exhale coming up Muscles being used are the chest and shoulders 6 ...

Page 9: ...traight 4 Grasp handles at shoulder level 5 While keeping stomach tight and back straight press han dles straight overhead 6 Your arms should be directly aligned with your ears as you extend upward bringing han dles together 7 Return to starting position with handles just outside your shoulders 8 Exhale upon exertion Muscles used shoulders and triceps 7 ...

Page 10: ...ter loop 3 Sit down with feet flat grasp handles at shoulders with palms facing forward 4 Slowly flex your trunk for ward until your elbows touch your thighs keeping hands at the shoulder 5 Return to start position maintaining constant tension on your abs 6 Exhale upon exertion Muscles used abdominals 8 ...

Page 11: ...down facing the back of the machine 4 The front of your chest should be directly under the bar 5 Grasp the bar with a wide grip 6 Lean back slightly pull the bar down to the top of the chest keeping your back straight 7 Return to start position in a slow controlled manner Muscles being used mid back 9 ...

Page 12: ...rasp han dle at shoulder width 3 While keeping elbows at your side push the bar straight down to your thighs 4 Keep your stomach tight and a slight body tilt forward 5 Return to the starting posi tion under control 6 Do not let elbows come away from your side Muscles used triceps 10 ...

Page 13: ...ng seat Pull seat knob 1 4 turn for glide 4 Face the machine grasp handles place feet on front bar sit up straight 5 Begin with knees bent arms fully extended 6 As you extend your legs pull handles in to your side 7 Repeat motion continuously maintaining erect posture Muscles used legs and back 11 ...

Page 14: ...2 Adjust handles to inner loop 3 Sit up straight maintaining erect posture 4 Grasp handles and pull to your side keeping palms down or in 5 Return to starting position fully extending arms but keep ing back straight Muscles used mid back 12 ...

Page 15: ...andles to inner loop 3 Grasp the handles with palms facing forward 4 Slowly flex your elbow bring ing your wrist toward your shoulder 5 Do not let your elbows come forward Maintain erect posture keeping stomach tight 6 Return to start position with a slow controlled manner Muscles used biceps 13 ...

Page 16: ...it facing the front of machine with the back of your ankles over the top pad 4 Wrap the waist strap around your waist attaching to inner loop 5 By using the back of your ankles pull your body toward your feet 6 Return in a slow controlled manner maintaining erect pos ture Muscles used hamstrings 14 ...

Page 17: ...it on seat facing back of the machine 4 Wrap the waist strap around your waist using inner loop 5 Place your feet on the bar in front of you 6 Fully straighten your legs while maintaining a straight back 7 Return to the start position under control Muscles used thighs ham strings and hips 15 ...

Page 18: ...r bench and adjust height 2 While sitting on bench place arms over the preacher bench and grasp handle as shown 3 Slowly curl arms upward 4 Return to starting position 5 Exhale while raising arms Muscles used biceps and fore arms 16 ...

Page 19: ... and place thighs on top of the foam pads resting on the back of the knee 3 Place feet underneath the lower foam pads 4 Hold onto the sides of the bench seat 5 Raise legs as high as it is comfortable 6 Return slowly to starting position 7 Exhale upon raising legs Muscles used quadriceps 17 ...

Page 20: ...Alternate Leg Exercises Start Finish Start Finish Start Finish Start Finish Ankle Eversion Back Leg Extension Calf Raise Ankle Inversion 18 ...

Page 21: ...Alternate Leg Exercises Start Finish Start Finish Start Finish Start Finish Hip Extension Hip Flexor Lying Leg Curl Modified Hip Extension 19 ...

Page 22: ...Alternate Leg Exercises Start Finish Start Finish Start Finish Lying Leg Extension Standing Leg Adductor Standing Leg Abductor 20 ...

Page 23: ...Alternate Back Exercises Start Finish Start Finish Start Finish Start Finish Close grip Pulldown Modified Lat Pulldown Lower Back Extension Lat Fly 21 ...

Page 24: ...Alternate Back Exercises Start Finish Start Finish Start Finish Start Finish Lying Lat Pulldown Reverse grip Lat Pulldown Scapular Retraction One arm Row 22 ...

Page 25: ...Alternate Back Exercises Start Finish Start Finish Start Finish Stiff arm Pulldown Close grip Press Decline Press Alternate Chest Exercises 23 ...

Page 26: ...Alternate Chest Exercises Start Finish Start Finish Start Finish Start Finish Incline Press Resisted Punch Shoulder Pullover One arm Fly 24 ...

Page 27: ...Alternate Shoulder Exercises Start Finish Start Finish Start Finish Start Finish Front Shoulder Raise Lateral Raise Lying Shoulder Raise Inner Fly Rotation 25 ...

Page 28: ...Alternate Shoulder Exercises Start Finish Start Finish Start Finish Start Finish Outer Fly Rotation Reverse Fly Scapular Protraction Rear Delt Row 26 ...

Page 29: ...Alternate Shoulder Exercises Start Finish Start Finish Start Finish Shoulder Extension Concentration Curl Shoulder Shrug Alternate Arm Exercises 27 ...

Page 30: ...Alternate Arm Exercises Start Finish Start Finish Start Finish Start Finish Lying Bicep Curl Overhead Tricep Extension Reverse Bicep Curl Lying Tricep Pushdown 28 ...

Page 31: ...Alternate Arm Exercises Start Finish Start Finish Start Finish Start Finish Seated Bicep Curl Seated Wrist Extension Single arm Tricep Pushdown Seated Wrist Curl 29 ...

Page 32: ...Alternate Arm Exercises Start Finish Start Finish Start Finish Start Finish Tricep Cross Press Tricep Press Wrist Curl Tricep Kickback 30 ...

Page 33: ...Alternate Arm Exercises Start Finish Wrist Extension Start Finish Start Finish Abdominal Crunch Oblique Crunch Alternate Ab Exercises 31 ...

Page 34: ...Alternate Ab Exercises Start Finish Start Finish Start Finish Oblique Twist Reverse Crunch Resisted Reverse Crunch 32 ...

Page 35: ...Notes 33 ...

Page 36: ...Patent Nos 6 585 626 B2 6 595 905 B2 with other patents pending 2003 Stamina Products Inc All Rights Reserved ...