Body Sculpture Core Trimmer Plus User manual

www.body--sculpture.com

1
I
IM MP PO OR RT TA AN NT T S SA AF FE ET TY Y I IN NF FO OR RM MA AT TI IO ON N
Please keep this manual in a safe place for easy reference.
1. It is important to read this entire manual before assembling and using the equipment. Safe and
efficient use can only be achieved if the equipment is assembled, maintained and used properly. It is
your responsibility to ensure that all users of the equipment are informed of all warnings and
precautions.
2. Before starting any exercise program you should consult your doctor to determine if you have any
physical or health conditions that could create a risk to your health and safety, or prevent you from
using the equipment properly. Your doctor's advice is essential if you are taking medication that
affects your heart rate, blood pressure or cholesterol level.
3. Be aware of your body's signals. Incorrect or excessive exercise can damage your health. Stop
exercising if you experience any of the following symptoms: Pain, tightness in your chest, irregular
heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you do experience
any of these conditions you should consult your doctor before continuing with your exercise program.
4. Keep children and pets away from the equipment. The equipment is designed for adult use only.
5. Use the equipment on a solid, flat level surface with a protective cover for your floor or carpet. For
safety, the equipment should have at least 0.6 meters of free space all around it.
6. Before using the equipment, check the nuts and bolts are securely tightened.
7. The safety level of the equipment can only be maintained if it is regularly examined for damage and/or
wear and tear.
8. Always use the equipment as indicated. If you find any defective components whilst assembling or
checking the equipment, or if you hear any unusual noise coming from the equipment during use, stop.
Do not use the equipment until the problem has been rectified.
9. Wear suitable clothing whilst using the equipment. Avoid wearing loose clothing which may get caught
in the equipment or that may restrict or prevent movement.
10. Suitable for home use only. Maximum weight of user is 120kg.
11. The equipment is not suitable for therapeutic use.
12. Care must be taken when lifting or moving the equipment so as not to injure your back. Always use
proper lifting techniques and/or use assistance.
13. Check all moveable accessories before use each time. If anything is broken or loose, please repair it
immediately, then you may continue to use.
14. A warning indicating that injuries to health may result from incorrect or excessive training.

2
A
AS SS SE EM MB BL LY Y I IN NS ST TR RU UC CT TI IO ON NS S
1
1. . T Ta ak ke e C Co or re e T Tr ri im mm me er r o ou ut t o of f p pa ac ck ka ag ge e
3
3. . L Li if ft t t th he e b ba ar r a an nd d i in ns se er rt t t th he e p pi in n. .
2
2. . P Pu ul ll l o ou ut t t th he e p pi in n. .
4
4. . I In ns se er rt t t th he e h ha an nd dl le eb ba ar r. .
5
5. . R Re ea ad dy y t to o u us se e

3
R
RE ES SI IS ST TA AN NC CE E A AD DJ JS SU UT TM ME EN NT T
T
Tu ur rn n t th he e R Re es si is st ta an nc ce e A Ad dj ju us st tm me en nt t
w
wh he ee el l c cl lo oc ck kw wi is se e t to o i in nc cr re ea as se e t th he e
r
re es si is st ta an nc ce e, , a an nd d a an nt ti i- -c cl lo oc ck kw wi is se e t to o
d
de ec cr re ea as se e t th he e r re es si is st ta an nc ce e. .

4
EXERCISE INSTRUCTIONS
Using your CORE TRIMMER will provide you with several benefits, it will improve your physical fitness,
tone muscle and in conjunction with a calorie controlled diet help you lose weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a
stretch - if it hurts, STOP.
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more
flexible. Work to your own pace but it is very important to maintain a steady tempo throughout. The rate
of work should be sufficient to raise your heart beat into the target zone shown on the graph below.
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your stride and tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly throughout the week.
SIDE BENDS OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes

5
EXERCISES
Once warmed up, follow these exercises. Start by practicing each exercise, ideally in front of a
mirror to check your body position matches these images. Once you are happy with how to do
each exercise (it won’t take long as The Core Trimmer really helps you get into the right position
straight away), you can follow this 9 week exercise program, targeted at getting your core into
the shape you want.
Week 1: Monday, Wednesday, Friday –each day perform all the exercises 10 times each, taking
a short rest between each.
Week 2: Monday, Wednesday, Friday, Sunday –each day perform all the exercises 12 times
each, taking a short rest between each.
Week 3: Monday, Wednesday, Friday, Saturday, Sunday –each day perform all the exercises
15 times each, taking a short rest between each.
Week 4: Monday, Wednesday, Friday –each day perform all the exercises 3 sets of 10 times
each, taking a short rest between each.
Week 5: Monday, Wednesday, Friday, Sunday –each day perform all the exercises 3 sets of 12
times each, taking a short rest between each.
Week 6: Monday, Wednesday, Friday, Saturday, Sunday –each day perform all the exercises 3
sets of 15 times each, taking a short rest between each.
Week 7: Monday, Wednesday, Friday, Saturday –each day perform all the exercises 4 sets of
12, 10, 8 and 6 repeats.
Week 8: Monday, Wednesday, Friday, Sunday –each day perform all the exercises 4 sets of 15,
12, 10 and 8 repeats.
Week 9: Monday, Wednesday, Friday, Saturday, Sunday –each day perform all the exercises 4
sets of 20, 16, 12 and 8 repeats.
If you’ve made it this far – congratulations! You can now star to experiment, pushing yourself to
longer sessions and higher number of repeats, just make sure you check you’re in the right body
position and you’ll develop the fabulous core you always wanted.

6
1. Sit Up. Sit on the seat pad and press your back against the pads. Ensure your core
muscles are kept tight throughout the full range of movement to make the exercise deeper
and more effective for core development.
2. Push Up. Place the Core Trimmer pads under the hips. Lay flat on the pads, pressing
them to the floor. Place your hands flat on the floor and press up, focusing on keeping
your back flat, your tummy muscles held tight throughout the exercise and your head up.
Control the movement back down to the floor and repeat.

7
3. Scissor Kicks. With your elbows resting on the floor, place the Core Trimmer pads under
your ankles and perform alternating leg kicks, moving the whole leg from the hip. Ensure
you keep your core tight throughout by pressing the small of your back down onto the
floor.
4. Tricep Presses. Place the Core Trimmer in front of you on the floor and alternately press
the pads down whilst raising the opposite arm. For comfort and control, rest your knees
on the seat pad.

8
5. Tricep Dips. Sit on the seat pad and press both Core Trimmer pads down simultaneously,
extending the tricep muscle at the back of your upper arm. Press all the way down, then
release controlling the motion back up again until your elbow is bent as shown in the
illustration, making sure your elbows point behind you.

9
6. Alternating Tripep Dips. Sit on the seat pad, press one pad to the floor by extending the
upper arm, and whilst controlling the upwards motion on the arm, press the other arm to
the floor and repeat. Keep your core muscles tight throughout this exercise for even
greater effectiveness, and your back straight.

10
7. AB Tuck. Sit on an upright chair, place your feet on the Core Trimmer pads and
simultaneously raise and lower the pads. Focus on controlled movement, keeping your
core muscles tight throughout and your back straight, looking straight ahead for good
body position.
8. Cycling. Sit on an upright chair, place your feet on the Core Trimmer pads and press and
raise the pads alternately. Focus on controlled movement, keeping your core muscles
tight throughout and your back straight, looking straight ahead for good body position.

11
9. Seated Leg Raises with Core Twist. This is a development of alternate leg raises,
combined with a twist of the upper body. Maintain a tight core by pulling in those tummy
muscles as you perform the leg raises and twist at the same time. Twist away from the
raised knee, as shown, focussing on keeping your core muscles tight and your back
straight.

12
E
EX XE ER RC CI IS SE E N NO OT TE ES S
U
Us se e t th hi is s s sp pa ac ce e t to o r re ec co or rd d y yo ou ur r o ow wn n e ex xe er rc ci is se e r ro ou ut ti in ne e r re es su ul lt ts s. .

COPYRIGHT © 2015BY BODY SCULPTURE INTERNATIONAL EUROPE LTD ALL RIGHTS RESERVED. UNAUTHORIZED DUPLICATION IS A VIOLATION OF LAW.