Workout
Manual
* Actual product may vary
from product pictured.
This Product is Manufactured Exclusively
by
Please read this manual thoroughly before using your BandFlex Gym.
Retain this manual for future reference.
Patent 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.
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Table Of Contents
Important Safety Instructions
Things To Remember
Training Tips
2
3
4
Bench Press
5
Chest Fly
6
Shoulder Press
Abdominal Crunch
Lat Pulldown
7
8
9
Tricep Pushdown
Aerobic Rowing
Seated Row
10
11
12
13
14
15
16
17
18
Standing Bicep Curl
Leg Curl
Leg Press
Preacher Curl
Leg Extension
Alternate Exercises
Disclaimer of Liability
This guide is for informational purposes only. The information contained herein is
based on various published sources and represents training methods, health and nutri-
tional practices.
The manufacturer disclaims any liability, loss, injury or damage incurred as a conse-
quence either directly or indirectly, of the use and application of the product or contents
herein.
1
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Important Safety Instructions
WARNING: To reduce risk of serious injury, read and follow the
Safety Instructions before using your BAND FLEX GYM.
NOTICE: Attempt all exercises slowly and carefully. Omit any move-
ment that causes pain. Until you become stronger, perform all exer-
cises with small, smooth and precise movements. Work to your own
level of ability.
Use the BAND FLEX GYM on a level surface.
Wear appropriate clothing when exercising; do not wear loose cloth-
ing that could become caught in the BAND FLEX GYM. 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 your balance while using, mounting, dis-
mounting, folding, unfolding or assembling the BAND FLEX GYM.
Loss of balance may result in a fall and serious bodily injury.
When folding or unfolding the BAND FLEX GYM, keep all children
away from the BAND FLEX GYM and make sure your hands are
clear of any folding or pinch points.
2
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Please Read Prior to Starting Any Exercise Program
All exercise carries some element of risk. To reduce risk please con-
sult with your personal physician to see if you require a complete
physical exam. This is especially important if you’re a male over 40
years of age, a female over 50, have never exercised before, are
pregnant, have a chronic illness, a history of high blood pressure,
heart disease, diabetes, prior chest discomfort, under the care of a
physician and taking prescription medications, smoke or have prob-
lems with your back, joints or muscles.
In no way is this workout guide intended to be used as a substitute
for medical counseling. If you are healthy, begin by gradually
increasing your 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.
• Attempt the exercises marked Intermediate and Advanced with
caution.
• Begin by slowly working up to a 20-minute workout, every other
day.
• Avoid high-risk moves like quick starts and stops.
• Do not twist inappropriately nor bend incorrectly.
• Add at least 15 minutes of low-impact cardiovascular exercise to
your daily regimen like swimming, cycling, bouncing or skiing.
• Keep your hips square, with your shoulders, neck and spine in a
straight line.
• Begin with small movements and increase as you get stronger.
3
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Training Tips
1 Always warm up for a minimum of 15 minutes before doing
resistance training.
2 On your first set of exercises keep the resistance light.
3 Stretching is recommended after the warm up or at the end
of the workout.
4 Repetitions for training effects:
Muscular Endurance - 12 to 25 repetitions with light
resistance.
Strength and Endurance - 8 to 12 repetitions
Strength - 1 to 8 repetitions
5 A minimum 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 allows you to go through a full range of
movement. You can get information on these alternate
exercises and how to perform them by going to your public
library or looking them up online with any search engine.
4
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Bench Press
1 Adjust the bench to where
the seat back is at an incline.
2 Handles should be attached
to inner loop.
3 Sit down with feet flat on the
floor, back flat against the 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
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Chest Fly
1 Adjust bench to where seat
back is at an incline.
2 Handles should be attached
to inner loop.
3 Sit down with feet flat on
floor, back flat against 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
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Shoulder Press
1 Adjust bench to where seat
back is lying flat.
2 Handles should be adjusted
to outer loop.
3 Sit down with feet flat, stom-
ach tight, back straight.
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
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Abdominal Crunch
1 Adjust bench to where seat
back is at an incline.
2 Handles should be adjusted
to outer 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
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Lat Pulldown
1 Attach long handle to upper
cable latch.
2 Adjust seat back to the flat
position.
3 Sit 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
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Tricep Pushdown
1 Attach chain and handle to
upper cable latch.
2 Stand erect and grasp 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
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Aerobic Rowing
1 Remove flat bench seat
back.
2 Adjust handles to inner loop.
3 Sit on small gliding 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
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Seated Row
1 Adjust seat back to flat.
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
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Standing Bicep Curl
1 Assume a standing position
in front of the back of the
machine.
2 Adjust handles 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
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Leg Curl
1 Remove long seat back
from machine.
2 Adjust gliding seat by turn-
ing knob 1/4 turn.
3 Sit 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
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Leg Press
1 Remove the long flat bench.
2 Adjust gliding seat by turn-
ing knob 1/4 turn.
3 Sit 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
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Preacher Curl
1 Attach preacher 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
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Leg Extension
1 Adjust bench to where the
seat back is at an incline.
2 Sit down on bench 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
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Alternate Leg Exercises
Ankle Eversion
Start
Finish
Ankle Inversion
Back Leg Extension
Calf Raise
Start
Start
Start
Finish
Finish
Finish
18
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Alternate Leg Exercises
Hip Extension
Start
Finish
Modified Hip
Extension
Start
Start
Start
Finish
Finish
Finish
Hip Flexor
Lying Leg Curl
19
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Alternate Leg Exercises
Lying Leg
Extension
Start
Finish
Standing Leg
Abductor
Start
Finish
Standing Leg
Adductor
Start
Finish
20
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Alternate Back Exercises
Close-grip
Pulldown
Start
Finish
Lat Fly
Start
Start
Start
Finish
Finish
Finish
Modified Lat
Pulldown
Lower Back
Extension
21
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Alternate Back Exercises
Lying Lat Pulldown
Start
Finish
One arm Row
Start
Start
Start
Finish
Finish
Finish
Reverse-grip Lat
Pulldown
Scapular
Retraction
22
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Alternate Back Exercises
Stiff-arm Pulldown
Start
Finish
Alternate Chest Exercises
Close-grip Press
Start
Finish
Decline Press
Start
Finish
23
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Alternate Chest Exercises
Incline Press
Start
Finish
One arm Fly
Resisted Punch
Shoulder Pullover
Start
Start
Start
Finish
Finish
Finish
24
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Alternate Shoulder Exercises
Front Shoulder
Raise
Start
Finish
Inner Fly Rotation
Start
Start
Start
Finish
Finish
Finish
Lateral Raise
Lying Shoulder
Raise
25
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Alternate Shoulder Exercises
Outer Fly Rotation
Start
Finish
Rear Delt Row
Start
Start
Start
Finish
Finish
Finish
Reverse Fly
Scapular
Protraction
26
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Alternate Shoulder Exercises
Shoulder Extension
Start
Finish
Shoulder Shrug
Start
Finish
Alternate Arm Exercises
Concentration Curl
Start
Finish
27
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Alternate Arm Exercises
Lying Bicep Curl
Start
Finish
Lying Tricep
Pushdown
Start
Start
Start
Finish
Finish
Finish
Overhead Tricep
Extension
Reverse Bicep Curl
28
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Alternate Arm Exercises
Seated Bicep Curl
Start
Finish
Seated Wrist Curl
Start
Start
Start
Finish
Finish
Finish
Seated Wrist
Extension
Single arm Tricep
Pushdown
29
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Alternate Arm Exercises
Tricep Cross Press
Start
Finish
Tricep Kickback
Tricep Press
Wrist Curl
Start
Start
Start
Finish
Finish
Finish
30
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Alternate Arm Exercises
Wrist Extension
Start
Finish
Alternate Ab Exercises
Abdominal Crunch
Start
Finish
Oblique Crunch
Start
Finish
31
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Alternate Ab Exercises
Oblique Twist
Start
Finish
Resisted Reverse
Crunch
Start
Finish
Reverse Crunch
Start
Finish
32
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Notes
33
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Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending
2003© Stamina Products, Inc. All Rights Reserved.
Download from Www.Somanuals.com. All Manuals Search And Download.
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