Aquatube F001DBT User manual

WARNING:
To r e d u c e r i s k o f i n j u r y , t h e u s e r m u s t r e a d a n d u n d e r s t a n d t h i s i n s t r u c t i o n m a n u a l b e f o r e u s i n g y o u r A q u a t u b e .
Th i s a p p a ra t u s i s i n t e n d e d f o r d o m e st i c u se o n l y i n a c c o r d a n c e w i t h t h e i n st r u c t i o n s p ro v i d e d i n t h i s m a n u a l .
Id e a l So urc ing Ltd , Id e a l Ho m e Ho use, Newa rk Ro a d , Pe te rb o ro u g h PE1 5WG
Ple a se re a d the se instruc tio ns c a re fully a nd re ta in fo r future use .
Model No: F001DBT
USER M ANUAL

3
GENERALSAFETY INSTRUCTIONS
• Ke e p c h i l d re n a n d p e t s a w a y f ro m e q u i p m e n t w h i l e i n u se .
• Use yo u r AQ UATUBE fo r its inte nd ed p urp ose a s d esc rib e d in this ma nua l.
• Le a v e y o u r se l f 1 m e t re sp a c e a ro u n d y o u w h e n u si n g y o u r A q u a t u b e .
• Only use ordinary tap water. Do not fill with other liquidsor materials.
• After adding or removing water, dry off any spillagesor splashes.
• En su re t h e c a p is se c u re d t i g h t l y b e fo re u se .
• Always wear the appropriate workout clothesand footwear when exercising.
• Fo l l o w t h e w a r m - u p e xe rc i se s b e f o re y o u c o m m e n c e y o u r w o r k o u t .
• St a r t sl o w l y a n d p ro g re ss g ra d u a l l y.
• Only use a quantity of water suitable for your fitnesslevelsand goals.
• DO NOTd rink the wa te r sto re d in your Aqua tub e.
Fo r y o u r sa fe t y a n d t h e sa fe t y o f o t h e rs
the following sa fegua rds a re very importa nt.
Fa i l u r e t o re a d a n d f o l l o w t h e se i n st r u c t i o n s m a y l e a d t o se r i o u s i n j u r y.
We a lwa ys re c o m m e n d tha t y o u ta lk to y o ur Do c to r b e fo re e m b a rk in g o n a ny
new exercise regime if you ha ve had a ny recent surgery, a re pregnant, if you
ha ve an injury or if you ha ve concerns about your health or levels of fitness
tha t you think a dditiona l exe rc ise ma y a gg ra va te.
Always discontinue exercising if you experience dizziness or shortness of breath.
Ta l k t o y o u r D o c t o r b e f o r e r e s u m i n g e x e r c i s i n g i f y o u e x p e r i e n c e d n a u s e a , p a i n o r
other acute abnormal symptoms, or are simply concerned about continuing.
UNPAC KING :
• To a v o i d d a n g e r o f s u f f o c a t i o n , p l e a s e k e e p a l l p l a s t i c b a g s o u t o f t h e r e a c h o f c h i l d r e n .
• Check that there isno damage to the unit prior to use. In case of visible damage before or
during use, stop using your AQUATUBE a nd c o nta c t your Ve nd o r.
• Yo u r AQUATUBE is d esigned for ho me use only a nd is not intend ed for c om merc ia l use.
• Ple a se re ta in a ll p a c ka g in g & p a p e rw o rk fo r f u t u re u se. Sto re sa fe ly a wa y f ro m c hild re n & a n im a ls.
2
STO RAG E & C LEA N I N G
• Do no t sto re a nything on to p o f your AQUATUBE
• Do no t sto re a nyw he re the wa te r m a y fre eze.
• Pro t e c t f ro m im p a c t s a n d sh a rp o b j e c t s.
• Only use a mild detergent solution for cleaning.
• Clean the outside when necessary and the inside with mild detergent cleaning solution
and rinse thoroughly with water.
Model No.: F001DBT Made in China
Yo u r A Q UATUBE i s a f u n w a y t o e x e r c i se e v e r y m u sc l e i n y o u r b o d y
and you can customise it to yourpersonalgoals.
Get Fitter Faster

4 5
Fi l l i n g y o u r A q u a t u b e
1. Re m o v e c a p
2. Ad d d esired am ount of wa ter. It is best to use a jug, to a void sp illing.
AQUATUBE em p ty is 2kg – AQ UATUBE full is 11kg
3. Fo l l o w m a r ke r i n d i c a t o r s o n y o u r AQ UATUBE fo r d esire d weig ht.
It is re c o m m e n d e d to use b e t we e n 2kg – 8kg w h e n exe rc isin g.
If yo u fill it a ny m o re tha n th is it w ill re d uc e t he Flow Re sista nc e Tra inin g b e n e fit s.
4. Re p la c e c a p a n d w ip e o f f a n y e xc e ss w a t e r.
Customising your Aquatube
After following the ‘Fi l l i n g y o u r A q u a t u b e ’ steps;
1. Check weight issuitable
2. If yo u r AQ UATUBE fe els to o he a vy, re move so me wa te r. If it fee ls to o lig ht, a d d m ore wa ter.
3. Once you have reached a comfortable weight, replace cap and wipe off any excesswater.
Yo u r AQ UA TU BE i s n o w r e a d y t o u se .
1. 2.
3.
4.
1000 milliliters = 1kilogram
?
1.
2.
3.

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WA RM I N G UP & COOLING DOWN – IMPORTANT
One of the most important partsof your workout isto prepare your body for exercising with yourAQ UATUBE.
WA RM I N G UP Be fore sta rting yo ur Aqua tub e worko ut it’s imp orta nt to wa rm up to p re p a re yo ur
body forexercise. Your warm up only takesa few momentsand will help you get even more from
yo ur se ssio n a n d sho uld inc lud e :
COOLING DOWN
STRETC H ES St a n d c l o se t o a w a l l , c h a i r o r o t h e r so l i d o b j e c t .
If you feel you need to, use one hand to a ssist
your bala nce. Bend the op p osite knee and lift
yo ur he e l tow a rd s yo u r b ut to c ks. Re a c h b a c k
and grasp the top ofyourfootwiththesame side
hand. Keeping your inner thighsclose together,
slo w ly p u ll yo u r fo o t t o w a rd s yo u r b u t t o c k s u n t il
yo u fe e l a g e nt le stre tc h in t he fro nt o f yo ur
thigh. You do not have to touch your buttocks
with your heel. Stop pulling when you feel the
st re t c h . Ke e p yo u r k n e e c a p p o in t in g st ra ig h t
down and keep your knees close together.
(Do not let the lifted knee swing outward.) Hold
the stretch for 20 to 30 seconds.
Re p e a t t h e e xe rc ise fo r t h e o t h e r le g .
Si t o n t h e f l o o r a n d b e n d y o u r l e g s so t h a t t h e
so le s o f yo u r fe e t a re t o g e t h e r. Pla c e yo u r h a n d s
on yourankles. Lean forward from the waist and
press down lightly on the inside of your knees.
Yo u s h o u l d f e e l a st r e t c h i n t h e m u sc l e s o f y o u r
inner thig hs.
QUADRICEPSSTRETCH
INNERTHIGH STRETCH
St a n d a p p ro x i m a t e l y o n e a r m ’s l e n g t h a w a y f ro m
a wall or chair with your feet hip-width apart.
Ke e p i n g y o u r t o e s p o i n t e d f o r w a rd , m o v e o n e l e g
in c lose to the c ha ir w hile extend ing the o the r leg
behind you. Bending the leg closest to the chair
and keeping the other leg straight, place your
hands on the chair. Keep the heel of the back
le g o n the g ro und a n d m o ve yo ur h ip s fo rwa rd .
Sl o w l y l e a n f o r w a rd f ro m t h e a n k l e , ke e p i n g
yo ur b a c k le g stra ig ht u nt il yo u fe e l a stre tc h
in yo u r c a lf m usc le s. Ho ld fo r 20 to 30 se c o nd s.
Re p e a t t h e e xe rc ise f o r t h e o p p o sit e le g .
CALF AND ACHILLES STRETCH
WA RM I N G UP & COOLING DOWN – IMPORTANT
1. So m e l i g h t c a rd i o v a sc u l a r a c t i v i t y t o w a r m
yo ur m usc le s a nd e nc o ura g e b lo o d flow
around yourbody.
2. So m e c a re f u l m o v e m e n t s o f a l l y o u r l i m b s
which will lubricate each joint and help
yo u a c hieve a full ra n ge o f m o t io n.
COOLING DOWN helps removes the lac tic acid build-up in the muscles by oxygenating the
musclesafter your exercise routine. Lactic acid iswhat makesyou ache after a workout, cooling
down should be undertaken soon afterthe last set of exercisesyou intend to complete.
Bo t h w a rm in g u p a n d c o o lin g d o w n sh o u ld b e d o n e slo w ly a n d a c c u ra t e ly, t h e re is n o h u rry to
complete these exercises, it ismore important to complete them. In addition, it isgood practise
to move around after the c ool down exerc ises to further dissipate the lac tic ac id.
Yo u m a y l i k e t o u s e t h e m o b i l i t y w o r k o u t o n page 12 for your wa rm up or you c ould cho ose your
own preferred choice of activity such as walking around and then carefully moving your arms
and legsthrough their full range of movement or even begin with a short jog!

8 9
La y f l a t o n y o u r b a c k w i t h y o u r h i p s re l a xe d a g a i n st
the floor. Bend one leg at the knee. Keeping both
sh o u ld e rs f la t o n t h e f lo o r, g e n t ly g ra sp t h e b e n t
kne e w ith your ha nd s a nd p ull it over yo ur b o d y
and towardsthe ground. You should feel a stretch
in yo ur hip s, a b d o m in a l a n d low e r b a c k. Ho ld fo r
20 to 30 se c ond s a nd re lea se. Re p ea t the exe rc ise
fo r the o p p osite sid e.
BUTTO C KS, HI PS A N D A BD O M I N A L STRETC H
Stand with your feet shoulder width a part a nd
yo ur kn ee s slig h tly b e n t. Lift o n e a rm ove rhe a d
and bend your elbow, reaching down behind
yo ur he a d w ith yo u r ha nd towa rd t he o p p o site
sh o u ld e r b la d e . Wa lk yo u r f in g e rt ip s d o w n yo u r
back asfar asyou can. Hold thisposition. Reach
up with your opposite hand and grasp your
flexed elbow. Gently assist the stretch by pulling
on the elbow. Hold for 20 to 30 seconds.
Re p e a t t h e e xe rc i se fo r t h e o p p o sit e a rm .
OVERHEAD / TRICEPS STRETCH
St a n d w i t h y o u r l e g s h i p w i d t h a p a r t . Ex t e n d
one leg out in front of you and keep that foot
flat against the ground. With your hands resting
lig h tly o n yo ur thig hs, b e n d yo ur b a c k le g a n d
le a n fo rwa rd slig htly fro m yo u r hip s until yo u
fe el a st re tc h in the b a c k o f yo ur thig h. Be sure
to lea n forwa rd from the hip joint ra ther than
bending at yourwaist.Hold for20to 30seconds.
Re p e a t t h e e xe rc ise fo r t h e o p p o sit e le g .
STA N D I N G H A M STRI N G S STRETC H
TO P TI P : As you progress, you c a n
create your own warm up and cool
down exercise routine, you do not need
to keep strictly to the a bove routine so
long a s you utilise a ll the ba sic muscle
types included above.
TO P TI P :
DONTFORGETYOUR
COOLING DOWN
RO UTI N E
Wa rm ing up a nd c o o ling d ow n sho uld ta ke a ro u nd te n m inute s e a c h.
It is sensible to adjust this timing according to your own situation.
Yo u w o u l d b e n e f i t f r o m a l o n g e r w a r m - u p se ssi o n i f y o u e x e rc i se so o n a f t e r
waking up tha n you would after a wa lk to the shops and ba c k for example.
TA K E Y O U R TI M E WA RM I N G UP & COOLING DOWN.
EN JOY TH E STRETC HES A S THEY W I LL M A KE YO U FEEL BETTER.
WA RM I N G UP & COOLING DOWN – IMPORTANTWA RM I N G UP & COOLING DOWN – IMPORTANT

10 11
HO LDING YO UR AQ UATUBE
Choose your required hold for the exercise
unless otherwise stated in the exercise.
Natura l hold is solely used for the DVD
acrossall exercises.
NATURAL CRADLEBA ZO O KA
N CB
Ha m me r g rip,
hold handles
asyou would a
hammer.
Hold your
AQUATUBE a c ross
your che st
with arms tucked
undernea th.
1. Elbows wide
= more stable
2. Elbows narrow
= less stable
(If extra sa fety & grip
is re quired , inve rt
Aqua tub e
& position upper
armsin handle
re c e sse s)
AQUATUBE on
1 shoulder,
sho u ld e r a rm o n
top to stea d y,
opposite arm
undernea th on
hand.
HIGH
SI N G LEEN D DOUBLE
H
SE D
NATURALHOLD +
held overhead.
AQUATUBE stood
on end, 1 hand
on the upper
handle, pa lm up
or palm down
asrequired.
Grip in
re c e sse d e nd s.
Careful, more
challenging!
AQUATUBE stood
on end, 2 - 3
fing e rs of both
hands on the
upper ha ndle,
palm up.

12 13
AQUATUBE EXERC ISES: MOBILITY
All exercisesuse the Natural grip
1. Ro c k N Ro ll
2. Ba zo o ka Tw ist
Ei th e r st a n d i n g o r se a t e d , h o l d y o u r AQ UATUBE a t sh o u l d e r h e i g h t , la t e ra l ly p i v o t o n a lt e rn a t e si d e s f ro m
the wa ist so your AQUATUBE tilts up & down. Ke e p your e lbows tuc ked into the body.
Ei th e r st a n d i n g o r se a t e d ,
hold your AQUATUBE like a
Ba zo o ka o n o n e sh o u ld e r,
twist and swap to alternate
sho uld e rs. Ke e p yo u r
AQUATUBE p a ra lle l a nd
horizontal to the floor.
3. Cradle Squat
4. To r s o Tw i s t e r
Whilst sta nding, hold your
AQUATUBE a c ross yo ur c he st
with your forearms tucked
in the re c e ss of the ha nd le s.
Sl o w l y b e n d y o u r k n e e s, a s
low a s you c a n c omforta b ly
go. Then bring yourself back
up slowly. Make sure you
ke e p yo ur c he st up a nd b a c k
stra ig ht.
Ei th e r st a n d i n g o r se a t e d hold your AQUATUBE at shoulder height, rotate from the waist and
the n bring to the c e ntre, be fore doing the next side.
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14 15
5. Se e - Sa w
Ei th e r st a n d i n g o r se a t e d , hold your AQUATUBE at shoulder height, la terally pivot
on alternate sides from the waist so your AQUATUBEtilts up & down. Keep your elbows tucked
into your bod y.
Se ts & Re p s
Fo r b e st t ra i n i n g b e n e f i t s, 2 se t s o f 1 2 re p s p e r e xe rc i se w i t h a 6 0 se c o n d re st b e t w e e n se t s
is re c o mm end ed . Howeve r lo ng er re c ove rie s a nd fewe r re p s c a n e qua lly b e a p p ro p ria te.
If yo u a re fin d ing it to o c h a lle ng in g to c o m p le te 2 se ts o f 12re p s, t he n use le ss wa te r o r t ry a n
easier set of exercises.
Th e u n i q u e e x e rc i se c o n c e p t o f e x e rc i si n g w i t h A Q UA TUBE i s Fl o w Re si st a n c e Tr a i n i n g – y o u’ re
exercising with a resistance (the weight of the water) but you’re also exercising with a moving
re sista nc e a s it flows – whic h d e live rs gre a te r b e ne fits.
Don’t forget to cool down!
Get Fitter Faster
AQUATUBE EXERC ISES: BEG I N N ER
1. Quad Squat
2. Flip
Hold yo ur AQUATUBE a t c he st he ight, p e rform a sq ua t a s low a s you fe e l possib le a nd c om e
back up. Turn your body 90° in a clockwise motion and perform another squat.
Re p e a t this 3 m o re tim e s until y o u a re b a c k t o y o ur sta rtin g p o siti o n.
Hold yo ur AQUATUBE ve rtic a lly
out in front of you, rotate
your AQUATUBE 180° so your
opposite hand is now on top
and then rotate back to the
sta rting p o sitio n.
All exercisesuse the Natural grip
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3. Ba zo o ka Lu n g e
4. Sin g l e Le g Pist o n
St a rt i n g w i th y o u r AQ UATUBE
at chest height lunge forward
with one foot (step forward
and bend the knee so your
thigh is pa ra lle l with the floor),
asyou lunge move your
AQUATUBE on to your op p osite
sho u ld e r in to th e b a zo o ka
position (i.e. right foot forward
/ AQUATUBEonleftshoulder).
Th e n re p e a t fo r o p p o si t e si d e .
With your AQUATUBE a t c he st he ight, ra ise one foot off the floor a nd ma inta in ba la nc e. Whe n
you a re ba lanc ed slowly raise your AQUATUBE to overhe a d and ba c k down while your foot is
off the floor. If you find this challenging, rest your toes on the floor.
5. Kne e Up
Ly i n g o n y o u r b a c k , h o l d y o u r A Q U A TU BE h o r i z o n t a l l y a b o v e y o u , b e n d y o u r k n e e s a n d p l a c e y o u r
fe e t fla t on the floor. Bring one kne e up a s c lose to your AQUATUBE a s possib le a nd the n b a c k
down. Repeat on the other leg. To make this more challenging do both knees at the same time.
Se ts & Re p s
Fo r b e st t ra i n i n g b e n e f i t s, 2 se t s o f 1 2 re p s p e r e xe rc i se w i t h a 6 0 se c o n d re st b e t w e e n se t s
is re c o mm end ed . Howeve r lo ng er re c ove rie s a nd fewe r re p s c a n e qua lly b e a p p ro p ria te.
If yo u a re fin d ing it to o c h a lle ng in g to c o m p le te 2 se ts o f 12re p s, t he n use le ss wa te r o r t ry a n
easier set of exercises.
Th e u n i q u e e x e rc i se c o n c e p t o f e x e rc i si n g w i t h A Q UA TUBE i s Fl o w Re si st a n c e Tr a i n i n g – y o u’ re
exercising with a resistance (the weight of the water) but you’re also exercising with a moving
re sista nc e a s it flows – whic h d e live rs gre a te r b e ne fits.
Don’t forget to cool down!
Get Fitter Faster

18 19
AQUATUBE EXERC ISES: INTERMEDIATE
1. Lu n g e Fl i p
2. Ha lf Windmill
Pe rf o r m a lu n g e , h o l d i n g
your AQUATUBE vertica lly
out in front, turn your
AQUATUBE 180°, so your
opposite hand is now on
top a nd the n rota te ba c k
to the sta rting position.
Re p e a t fo r b o th le g s.
Fro m st a n d i n g h o l d y o u r A Q UA TUBE a t t h i g h h e i g h t , “ w i n d m i l l ” y o u r AQ UA TUBE u p t o a n d a b o v e
the he a d a nd ba c k down. M a ke sure your AQUATUBE sta ys pa ra llel to the floor a nd stops a t the
6 o’clock position. Repeat in the opposite direction.
3. Golf
4. Ka y a k
Fro m st a n d i n g , h o l d y o u r
AQUATUBE a t thig h he ig ht,
sw i n g y o u r AQ UATUBE t o t h e l e ft
in a simila r move m e nt to a golf
sw i n g , t u rn i n g f ro m t h e w a i st ,
bring back down.
Re p e a t fo r b o th sid e s.
Fr o m st a n d i n g p o si t i o n h o l d y o u r AQ UA TU BE a t c h e st h e i g h t . M a k e a p a d d l i n g a c t i o n , b ri n g i n g
one side down by your side as if you were paddling a kayak. Repeat on the other side.
All exercisesuse the Natural grip
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