EnergyFit SKI-ROW Setup guide

TRAINING GUIDE

03
04
STRETCHING GUIDE
05
GETTING STARTED
06
ROWING TECHNIQUE
07
CONTENTS
IMPORTANT SAFETY NOTES
SKIING TECHNIQUE
08
10
SAMPLE TRAINING PLANS
12
INITIAL WORKOUTS
COMBINED SKI-ROW WORKOUTS
13
ALTERNATE ROWING EXERCISES
16
ALTERNATE SKIING EXERCISES
21
TRAINING LOG SAMPLE

3
WARNING!
e safety level of the machine can only be maintained if it is regularly inspected for wear and/
or damage. Replace defective components immediately to ensure safe use. Do not use the
machine until it is fully repaired.

Use of this machine with worn or weakened parts (pulleys, cords, spools) may result in injury to
the user. When in doubt about the condition of any part, we strongly advise that it be replaced
immediately. Use only genuine Impulse replacement parts. Use of other parts may result in
injury or poor performance of your machine.

e Ski-Row must be used on a stable, level surface.

Do not twist the cords and avoid pulling them all the way out to the point at which they stop.
Do not release handles when they are in the pulled out position. Bring handles back to the top
position before releasing them. Perform regular inspection and maintenance as recommended.
Keep unsupervised children away from the Ski-Row.
LIABILITY DISCLAIMER
By making use of any information in this document, you agree to the following:

NO WARRANTIES: All of the information provided in this document is provided "AS-IS"
and with NO WARRANTIES. No express or implied warranties of any type, including for
example implied warranties of merchantability or tness for a particular purpose, are made
with respect to the information, or any use of the information, in this guide. ENERGYFIT
("Company") makes no representations and extends no warranties of any type as to the accuracy
or completeness of any information or content in this guide.

DISCLAIMER OF LIABILITY: Company specically DISCLAIMS LIABILITY FOR
INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability
for any loss or damage suered by any person as a result of the use or misuse of any of the
information or content in this document. Company assumes or undertakes NO LIABILITY
for any loss or damage suered as a result of the use, misuse or reliance on the information and
content in this document.

USE AT YOUR OWN RISK: is document is for informational purposes only. Consult a
physician before performing any exercise program, including the workouts, plans, or exercises
in this guide. It is your responsibility to evaluate your own medical and physical condition, or
that of your clients, and to independently determine whether to perform, use or adapt any of
the information or content in this document. Any exercise program may result in injury. By
voluntarily undertaking any exercise displayed in this guide, you assume the risk of any resulting
injury.
IMPORTANT SAFETY NOTES

4
GLUTES &
HAMSTRINGS
Bend one knee up to your
chest & grab it with both
hands. Gently hug your leg to
stretch. Repeat with other leg.
HAMSTRINGS
While seated on the oor
straighten one leg. Gently
lean forward and reach for
your foot. Repeat with other
leg.
QUADRICEPS
Bend one leg and grab the
foot with your hand. Gently
pull your foot up against your
glutes to stretch. Repeat with
other leg.
CALVES & ACHILLES
Lean forward against a wall
with your hands. Hold one
heel on the ground and gently
stretch the calf area. Repeat
with other leg.
LEGS & BACK
Take a long step forward with
one leg & slowly lunge down
until thigh is parallel to the
ground, keep torso vertical.
Repeat with other leg.
STANDING
HAMSTRINGS
Place one straight leg on a
raised surface. Lean forward
to gently stretch the leg.
Repeat with other leg.
LEGS
Stand on your hands and feet
in a bridge position. With
arms straight gently stretch
the back of one leg. Repeat
with other leg.
TRICEPS
Put one arm behind your head
with your elbow pointing up.
Grab your elbow with your free
hand and gently pull. Repeat
with other arm.
STRETCHING GUIDE
Many exercise related injuries may be prevented by stretching eectively before and aer a workout.
Warm up prior to stretching by rowing and/or skiing lightly for 2-4 minutes. While stretching
take full deep breaths and limit bouncing movements. Repeat each stretch 2-4 times and hold pre-
workout stretches for roughly 10 seconds. For post-workout stretching hold each stretch for roughly
30 seconds.
RECOMMENDED STRETCHES

5
START SLOW
When you rst get started, it can be tempting to do
too much too soon. We recommend you focus on
rening your technique at dierent speeds, resistance
levels, and workout durations. We have included a
set of “Initial Workouts” that will help get you up to
speed.
TRAINING PLANS
We have included several training plans for your
reference. e rst is for the rowing modality,
followed by the Ski-Erg modality, and lastly
suggestions for combined workouts. ey are sample
two-week training plans meant to build upon the
“Initial Workouts” we’ve also provided. Additionally
they should kick-start your desire to create long term
training plans. You can develop them on your own
or use the countless resources available online to
assist you, the possibilities are endless.
ALTERNATIVE EXERCISES
In addition to rowing and skiing simulation the
Ski-Row oers the ability to perform alternative
strength and cardio exercises. We’ve included several
examples with instructions and links to online
videos, but your imagination is the only limitation.
LEARN PROPER TECHNIQUE
Before your rst workout, take the time to review the
technique information provided later in this guide.
Learning proper technique initially will help you row
and ski more eectively. It will also assist in injury
prevention and the formation of bad technique
habits that are challenging to break.
TRACK YOUR PROGRESS
A key motivational tool is the monitoring of your
progress towards your tness goals. At the end of this
document we have provided a sample training log
you can use to document your workout performance.
We recommend you make photocopies to be used in
your training plan going forward.
EDUCATE YOURSELF
Familiarize yourself with the magnetic resistance
setting and how it controls the feel of the machine.
GETTING STARTED
e Ski-Row is easy to use. Once you learn the basics, you can develop a plan to achieve your tness
goals. Use the information provided throughout this guide to make the most of your Ski-Row.