BENCH
Owner's Manual
!
WARNING
Exercise can present a
health risk. Consult a
physician before beginning
any exercise program with
this equipment. If you feel
faint or dizzy, immediately
discontinue use of this
equipment. Serious bodily
injury can occur if this
equipment is not assembled
and used correctly. Serious
bodily injury can also occur
if all instructions are not
followed. Keep others and
pets away from equipment
when in use. Always make
sure all bolts and nuts are
securely tightened prior to
each use. Follow all safety
instructions in this manual.
When calling for parts or
service, please specify
the following number:
Product May Vary Slightly From Pictured.
Model#: 65-2300
CAUTION:
Weight on this product should not exceed 300 lbs.
This Product is Distributed Exclusively by
STAMINA PRODUCTS
MADE IN CHINA
2040 N. Alliance, Springfield, MO 65803
Customer Service
© 2013 Stamina Products, Inc.
2013, 10
1 (800) 375-7520
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Call Us First
1C(8us0t0om)3er7S5e-r7v5ic2e0
THANK YOU FOR PURCHASING THE
STAMINA® Outdoor Bench
To enact your warranty, please register your product
by going to register.staminaproducts.com
Your STAMINA® Outdoor Bench does require assembly.
Please follow the assembly steps set forth in this manual.
With regular workouts, you will be getting your body into shape
and be on your way to achieving a happier and healthier lifestyle.
Should you have any questions,
please call our Customer Service Department toll-free number,
1 (800) 375-7520
Monday - Thursday, 7:30 A.M. - 5:00 P.M., Central Time.
Friday, 8:00 A.M. - 3:00 P.M., Central Time.
ONLINE
TELEPHONE
FAX
MAIL
CUSTOMER SERVICE
CUSTOMER SERVICE
Tel: 1 (800) 375-7520
CUSTOMER SERVICE
Fax: (417) 889-8064
STAMINA PRODUCTS, INC.
ATTN: Customer Service
P.O. Box 1071
Springfield, MO. 65801-1071
3
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BEFORE YOU BEGIN
Thank you for choosing the STAMINA®
Although Stamina constructs its products with
Outdoor Bench. We take great pride in producing the finest materials and uses the highest standards
this quality product and hope it will provide many of manufacturing and quality control, there can
hours of quality exercise to make you feel better, sometimes be missing parts or incorrectly sized
look better, and enjoy life to its fullest.
parts. If you have any questions or problems with
It's a proven fact that a regular exercise program the parts included with your STAMINA® Outdoor
can improve your physical and mental health. Bench, please do not return the product. Contact
Too often, our busy lifestyles limit our time and us FIRST!
opportunity to exercise. The STAMINA® Outdoor
If a part is missing or defective, please go to
Bench provides a convenient and simple method staminaproducts.com under the Service section
to begin your journey of getting your body in shape and order the part needed, or call us toll free
and achieving a happier and healthier lifestyle.
at 1-800-375-7520 (in the U.S.). Our Customer
Before reading further, please review the Service Staff is available to assist you from 7:30
drawing below and familiarize yourself with the A.M. to 5:00 P.M. (Central Time) Monday through
parts that are labeled.
Thursday and 8:00 A.M. to 3:00 P.M. (Central
Read this manual carefully before using the Time) on Friday.
STAMINA® Outdoor Bench.
Be sure to have the name and model number of
the product available when you contact us.
Bench Slat
Dome Plug
Main Frame
Rear Support
Dome Plug
Leg Support
Front Support
Dome Plug
Extension Frame
Rear
Support
Caution Decal
Dome Plug
Caution Label
THE FOLLOWING TOOL IS INCLUDED FOR ASSEMBLY:
4
L-type Torx Wrench
(Do not throw away)
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EQUIPMENT WARNING, CAUTION & NOTICE LABELS
This chart is provided to help identify the warning, caution, and notice labels on the STAMINA®
Outdoor Bench. Please take a moment to familiarize yourself with all of the warning, caution, and
notice labels.
Labels are larger than actual size
C1 CAUTION LABEL(11)
C2 CAUTION DECAL(12)
5
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HARDWARE IDENTIFICATION CHART
This chart is provided to help identify the hardware used in the assembly process. Place the washers or
the ends of the bolts or screws on the circles to check for the correct diameter. Use the small scale to
check the length of the bolts and screws.
3/16"
1/4"
5/16"
3/8"
1/2"
INCHES
0
1/2
1
1/2
2
1/2
3
1/2
4
1/2
5
1/2
6
in.
mm.
0
10 20 30 40 50 60 70 80 90 100 110 120 130 140 150
length
MILLIMETERS
6
8
10
12
NOTICE: The length of all bolts and screws, except those with flat
heads, is measured from below the head to the end of the bolt
or screw. Flat head bolts and screws are measured from the
top of the head to the end of the bolt or screw.
length
After unpacking the unit, open the hardware bag and make sure that you have all the following items.
Some hardware may be already attached to the part.
Part Number and Description
Qty
7
Bolt, Button Head, Torx Socket (M10 x 1.5 x 25mm)
12
8
Washer (M10)
12
NOTE: Mounting Hardware NOT included. See page 9 for more information.
6
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ASSEMBLY INSTRUCTIONS
Place all parts from the box in a cleared area and position them on the floor in front of you. Remove
all packing materials from your area and place them back into the box. Do not dispose of the packing
materials until assembly is completed. Read each step carefully before beginning. If you are missing
a part, please go to staminaproducts.com under the Service section and order the part needed,
e-mail us at [email protected], or call us toll free at 1-800-375-7520 (in the
U.S.). Our Customer Service Staff is available to assist you from 7:30 A.M. to 5:00 P.M. (Central
Time) Monday through Thursday and 8:00 A.M. to 3:00 P.M. (Central Time) on Friday.
STEP 1
Refer to the illustration below. Place the MAIN FRAME ASSEMBLY(1) up-side down on the ground.
Position the REAR SUPPORT(3) with the flange plates facing out, then attach it to the rear side of the
MAIN FRAME(1) with BUTTON HEAD BOLTS(M10x1.5x25mm)(7) and WASHERS(M10)(8).
STEP 2
Attach the EXTENSION FRAME(4) to the MAIN FRAME(1) with BUTTON HEAD BOLTS
(M10x1.5x25mm)(7) and WASHERS(M10)(8). Place the MAIN FRAME ASSEMBLY(1) to its upright
position.
FRONT
7
7
8
8
3
7
8
4
Flange Plates
face out.
7
8
8
7
1
REAR
7
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ASSEMBLY INSTRUCTIONS
STEP 3
Attach the FRONT SUPPORT(2) to the EXTENSION FRAME(4) with BUTTON HEAD BOLTS
(M10x1.5x25mm)(7) and WASHERS(M10)(8).
STEP 4
Attach the LEG SUPPORT(5) to the FRONT SUPPORT(2) with BUTTON HEAD BOLTS
(M10x1.5x25mm)(7) and WASHERS(M10)(8).
8
7
2
7
8
7
8
5
4
8
7
8
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SET UP INSTRUCTIONS
Place the STAMINA® Outdoor Bench in the area where it will be used. Refer to the illustration below.
It is recommended to secure the STAMINA® Outdoor Bench with bolts or anchors on a hard, level
surface. Other fasteners could be used as well depending on the type of surface the STAMINA®
Outdoor Bench is being used on.
CAUTION: Locate and read the CAUTION LABEL(11) and CAUTION DECAL(12) on the STAMINA®
Outdoor Bench. Make sure that all users read the CAUTION LABEL(11) and CAUTION
DECAL(12) before using the product.
3
2
12
Flange Plate
3
Nut
Flange Plate
Flange Plate
11
Flange
Plate
Concrete Anchor
Flange Plate
NOTE: Four concrete anchors (mounting hardware not
included) are needed to secure the FRONT
SUPPORT(2) and REAR SUPPORT(3) of the
STAMINA® Outdoor Bench, two on each.
9
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STORAGE
1. To store the STAMINA® Outdoor Bench, simply keep it in a clean dry place.
2. Remove the nuts which secured the STAMINA® Outdoor Bench on the ground. Use two people
to lift from the front stabilizer which is on the FRONT SUPPORT(2) and the back end of the MAIN
FRAME(1) to move the STAMINA® Outdoor Bench.
MAINTENANCE
The safety and integrity designed into the STAMINA® Outdoor Bench can only be maintained when the
STAMINA® Outdoor Bench is regularly examined for damage and wear. Special attention should be
given to the following:
1. Verify that the CAUTION LABEL(11) and CAUTION DECAL(12) are in place and easy to read.
Call Stamina Products immediately at 1-800-375-7520 for a replacement CAUTION LABEL(11) or
CAUTION DECAL(12) if it is missing or damaged.
2. It is the sole responsibility of the user/owner to ensure that regular maintenance is performed.
3. Verify that all nuts and bolts are present and properly tightened. Replace missing nuts and bolts.
Securely tighten loose nuts and bolts.
4. Worn or damaged components shall be replaced immediately or the STAMINA® Outdoor Bench
removed from service until repair is made.
5. Only Stamina Products supplied components shall be used to maintain/repair the STAMINA®
Outdoor Bench.
6. Keep your STAMINA® Outdoor Bench clean by wiping it off with an absorbent cloth after use.
Periodically check tubes for water or rust and clean as needed.
10
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CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years or are severely overweight, start slowly and increase your workout time gradually. Increase
your workout intensity gradually by monitoring your heart rate while you exercise.
Remember to follow these essentials:
Have your doctor review your training and diet programs.
Begin your training program slowly with realistic goals that have been set by you and your physician.
Warm up before you exercise and cool down after you work out.
Take your pulse periodically during your workout and strive to stay within a range of 60% (lower
intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity, and
build up to higher intensity as you become more aerobically fit.
If you feel dizzy or lightheaded you should slow down or stop exercising.
Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic
capacity will improve over the next six to eight weeks. It is important to pace yourself while you exercise
so you don't tire too quickly.
To determine if you are working out at the correct intensity, use a heart rate monitor or use the table
below. For effective aerobic exercise, your heart rate should be maintained at a level between 60%
and 90% of your maximum heart rate. If just starting an exercise program, work out at the low end of
your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your
workout by increasing your heart rate.
Measure your heart rate periodically during your workout by stopping the
exercise but continuing to move your legs or walk around. Place two or
three fingers on your wrist and take a six second heartbeat count. Multiply
the results by ten to find your heart rate. For example, if your six second
heartbeat count is 14, your heart rate is 140 beats per minute. A six second
wrist pulse
count is used because your heart rate will drop rapidly when you stop
exercising. Adjust the intensity of your exercise until your heart rate is at the
proper level.
Target Heart Rate Zone Estimated by Age*
Target Heart Rate Zone
(55%-90% of Maximum Heart Rate)
Average Maximum
Heart Rate 100%
Age
20 years
25 years
30 years
35 years
40 years
45 years
50 years
55 years
60 years
65 years
70 years
110-180 beats per minute
107-175 beats per minute
105-171 beats per minute
102-166 beats per minute
99-162 beats per minute
97-157 beats per minute
94-153 beats per minute
91-148 beats per minute
88-144 beats per minute
85-139 beats per minute
83-135 beats per minute
200 beats per minute
195 beats per minute
190 beats per minute
185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute
165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute
* For cardiorespiratory training benefits, the American College of Sports Medicine recommends
working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the
maximum heart rate, the following formula was used: 220 - Age = predicted maximum heart rate
11
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WARM-UP and COOL-DOWN
The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm-Up
Warm up for two to five minutes before strength training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.
Stretching while your muscles are warm after a proper warm-up and again after your
Stretching
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held
for 15 to 30 seconds. Do not bounce.
Suggested Stretching Exercises
Lower Body Stretch
Place feet shoulder-width
apart and lean forward.
Keep this position for 30
seconds using the body as a
natural weight to stretch the
backs of the legs.
Floor Stretch
While sitting on the floor,
open the legs as wide as
possible. Stretch the upper
body toward the knee on the
right leg by using your arms
to pull your chest to your
thighs. Hold this stretch 10
to 30 seconds.
DO NOT BOUNCE!
When the pull on the back of
the legs lessens, gradually
try a lower position.
DO NOT BOUNCE!
Do this stretch 10 times.
Repeat the stretch with the
left leg.
Bent Torso Pulls
Bent Over Leg Stretch
Stand with feet shoulder-
width apart and lean forward
as illustrated. Using the
arms, gently pull the upper
body towards the right leg.
Let the head hang down.
DO NOT BOUNCE!
While sitting on the floor,
have legs apart, one leg
straight and one knee bent.
Pull the chest down to touch
the thigh on the leg that is
bent, and twist at the waist.
Hold this position at least 10
seconds. Repeat 10 times
on each side.
Hold the position a minimum
of 10 seconds. Repeat
pulling the upper body to
the left leg. Do this stretch
several times slowly.
Remember to always check with your physician before starting any exercise program.
The purpose of cooling down is to return the body to its normal, or near normal, resting
Cool-Down
state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows
blood to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength training session.
12
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WORKOUT INSTRUCTIONS
Hyperextension:
A variation can include a slight twist to each side when fully extended to work your obliques.
Jump Ups:
A variation can include stepping up one foot at a time and then stepping back down to the
ground completing one set.
Lunge Squats:
A variation can include squatting down, resting for one count, then squatting a little lower,
resting for one count then going back up to starting position.
13
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WORKOUT INSTRUCTIONS
Push ups:
A variation can include pausing halfway down and then lowering yourself into a full pushup
before coming back up to starting position.
Sit Ups:
A variation can include a twist at the top of the sit up to work your obliques. Or, try coming
up half way, hold then finish the sit up for one repetition.
Triceps Dips:
A variation can include pausing halfway down and then lowering yourself down into a full
tricep dip before coming back up into the starting position.
14
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LIMITED WARRANTY
MODEL 65-2300
WARRANTY
Stamina Products, Inc. warrants that this product will be free from defects in materials and workmanship
under normal use, service, proper assembly and proper operation for a period of 90 days on the
parts and three years on the frame from the date of the original purchase from an authorized retailer.
THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT
TO COMMERCIAL USE, ABUSE, MISUSE, ALTERATION OF ANY TYPE OR CAUSE OR TO
ANY DEFECT OR DAMAGE CAUSED BY IMPROPER ASSEMBLY, REPAIR, REPLACEMENT,
SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS,
INC. Commercial use includes use of the product in athletic clubs, health clubs, spas, gymnasiums,
exercise facilities, and other public or semipublic facilities whether or not the product's use is in
furtherance of a profit making enterprise, and all other use which is not for personal, family, or household
purposes.
To implement this limited warranty, send a written notice stating your name, date, and place of purchase
and a brief description of the defect along with your receipt to Stamina Products, Inc. P.O. Box 1071,
call us at 1-800-375-7520. If the defect is covered under this limited warranty, you will be requested to
return the product or part to us for free repair or replacement at our option. NO ACTION FOR BREACH
OF THIS LIMITED WARRANTY MAY BE COMMENCED MORE THAN ONE (1) YEAR AFTER THE
DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED. NO ACTION FOR
BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE (1) YEAR AFTER
DELIVERY OF THE PRODUCT TO THE PURCHASER. This limited warranty is not transferable. IF
ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY
IMPLIED WARRANTY, THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY
AVAILABLE TO YOU. In the event that the purchaser makes any claim under this limited warranty or any
implied warranty, the Warrantor reserves the right to require the product to be returned for inspection,
at the purchaser's expense, to the Warrantor's premises in Springfield, Missouri. Return of the enclosed
warranty registration card is not required for warranty coverage, but is merely a way of establishing the
date and place of purchase.
Stamina Products, Inc. SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT, LOSS
OF TIME, INCONVENIENCE, COMMERCIAL LOSS OR ANY OTHER INDIRECT, CONSEQUENTIAL,
SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE ABOVE WARRANTY OR ANY
IMPLIED WARRANTY.
This limited warranty is the only written or express warranty given by Stamina Products, Inc. This
warranty gives you specific legal rights, and you may also have other legal rights which vary from state
to state. ANY OTHER RIGHT WHICH YOU MAY HAVE, INCLUDING ANY IMPLIED WARRANTY OR
MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE, IS LIMITED IN DURATION TO
THE DURATION OF THIS WARRANTY.
The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods
to disclaim or limit implied warranties and consequential and incidental damages with respect thereto.
If any such law is found to be applicable, the foregoing disclaimers and limitations of and on implied
warranties and consequential and incidental damages with respect thereto shall be disregarded and shall
be deemed not to have been made to the extent necessary to comply with such legal restriction.
15
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PRODUCT PARTS DRAWING
7
BACK
6
6
7
7
6
7
7
6
7
7
6
7
7
6
7
7
8
6
7
8
8
9
8
8
9
8
9
8
9
9
8
9
9
9
1
8
7
7
10
8
8
10
8
7
7
11
7
8
8
10
7
3
8
7
10
7
8
5
4
10
2
8
7
12
10
FRONT
16
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PARTS LIST
PART#
PART NAME
QTY
1
2
3
4
5
Main Frame
1
1
1
1
1
Front Support
Rear Support
Extension Frame
Leg Support
Bench Slat
6
11
7
Bolt, Button Head, Torx Socket (M10 x 1.5 x 25mm) 34
8
9
Washer (M10)
30
18
6
1
1
Nylock Nut (M10 x 1.5)
Dome Plug (ø76mm)
Caution Label
Caution Decal
L-type Torx Wrench
Manual
10
11
12
13
14
1
1
17
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TO CONTACT CUSTOMER SERVICE
For your convenience, Stamina’s customer service representatives can be reached by email at customerservice@
staminaproducts.com or by phone at 1-800-375-7520 (in the U.S.). Our customer service representatives are available Monday
through Thursday from 7:30 a.m. until 5:00 p.m., and Friday 8:00 a.m. until 3 p.m. Central Time.
ONLINE
TELEPHONE
FAX
MAIL
CUSTOMER SERVICE
CUSTOMER SERVICE
Tel: 1 (800) 375-7520
CUSTOMER SERVICE
Fax: (417) 889-8064
STAMINA PRODUCTS, INC.
ATTN: Customer Service
P.O. Box 1071 Springfield, MO. 65801-1071
Would you like to recieve email information or special offers from Stamina Products? Register at contact.staminaproducts.com
TO REGISTER YOUR PRODUCT
To enact your warranty, please register your product by going to register.staminaproducts.com. Please have your product model
number (printed on the cover of this owner’s manual) and the serial number (printed on the black and white sticker on your
product) ready.
If you don’t have internet access, you can call customer service at 1-800-375-7520, or fill out and mail the product registration
form below to Stamina Products, Inc.; P.O. Box 1071; Springfield, MO 65801-1071.
PRODUCT REGISTRATION FORM
Stamina Products, Inc.
P.O. Box 1071
Springfield, MO 65801-1071
Model Number: ......................................................................................
Serial Number: .............................................................................................
Product Name: ..................................................................................................................................................................................................................................
Place Purchased: ..............................................................................................................................................................................................................................
Date of Purchase: ..................................................................................
Purchase Price: ............................................................................................
Last Name: ...................................................................................................
State: ................................................................ Zip Code: .................................................
First Name: ............................................................................................
City: ..................................................................
Email Address: .......................................................................................
Phone #: (
) ......................................................................................
*If yes, be sure your email address is included above.
Would you like to receive email information or special offers from Stamina Products?* ____Yes ____No
Detach and Mail or Fax the Form Above
TO ORDER PARTS
If there are missing or damaged parts, you can go to parts.staminaproducts.com and order those parts. If you have questions,
please contact customer service. Do not return the product. To order parts by mail, fill out the sheet below and fax it to
417-889-8064. The part will be mailed to your address.
Detach and Mail or Fax the Form Below
PARTS ORDER FORM
Stamina Products, Inc.
P.O. Box 1071
Springfield, MO 65801-1071
Mr./Ms: ..............................................................................................................................................................................................................................................
Address: .....................................................................................................................................
City: .................................................................. State: ................................................................
IMPORTANT : We must have your phone number to process the order!
) ................................................................................ Work Phone #: (
Date of Purchase: ..................................................................................
Apt. #:..........................................................................
Zip Code: .................................................
Phone #: (
) .............................................................................
Model #: ............................................................................................................................................................................................................................................
Purchased From: ..............................................................................................................................................................................................................................
IMPORTANT : Before filling out the form below make sure you have the correct information.
Refer to the parts list to make sure you're ordering the right parts!
PART #
DESCRIPTION
QUANTITY
1
EXAMPLE:
1
Rear Unit Assembly
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