Everlast POWER GYM User manual

IMPORTANT - PLEASE
READ THESE
INSTRUCTIONS FULLY
BEFORE ASSEMBLY OR
USE
These instructions contain
important information which
will help you get the best from
your equipment and ensure
safe and correct assembly, use
and maintenance.
If you need help or have
damaged or missing parts, call
the service centre on
087 997 0865
Please keep this manual for
future reference.
MODEL NO.
POWER GYM
RONS CODE
18105
www.everlast.com
POWER GYM
USER MANUAL

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TABLE OF CONTENTS
SAFETY INFORMATION 3
COMPONENTS PARTS 4-6
ASSEMBLY INSTRUCTIONS 7-16
Assembly Steps 7-13
Upper Cable (L=2330mm) 14
Butterfly Cable (L=2750mm) 15
Lower Cable (L=3800mm) 16
EXERCISING INFORMATION 17-19
PRE AND POST STRETCHING EXERCISES 20-21
EXPLOEDE VIEW 22
PARTS LIST 23
SERVICE WARRANTY 24
SPECIFICATIONS FOR EVERLAST POWER GYM
EXERCISE FUNCTION
Seated pec deck, Seated chest press, Seated leg extensions, Standing single
leg hamstring curls, Lat pull downs, Narrow reverse grip lat pull down, Straight
arm lat pull backs, Reverse grip tricep push downs, Seated tricep press, Tricep
push downs
EXERCISE PART Chest, Shoulder, Back, Leg, and Arm
PRODUCT SIZE L 1370 X W 1060 X H 2060 mm
MAXIMUM USER WEIGHT 110 kgs
LOADING WEIGHT 50 kgs

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SAFETY INFORMATION
ASSEMBLY
• Check you have all the components and tools listed,
bearing in mind that, for ease of assembly, some
components are pre-assembled.
• Keep children and animals away from the work
area, small parts could choke if swallowed.
• Make sure you have enough space to layout the
parts before starting.
• Assemble the item as close to its final position (in
the same room) as possible.
• Position the equipment on a clear, level surface.
• Dispose of all packaging carefully and responsibly.
• Only one person at a time should use the equipment.
• Keep hands away from all moving parts.
• Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing, since it
may get caught in the equipment. Wear athletic shoes
to protect your feet while exercising.
• Do not place any sharp objects around the
equipment.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
• Max user weight 110kgs.
• This product conforms to: (BS EN957) - PARTS 1
and 2 class (H) - Home Use - Class (C).
• This exercise product has been designed and
manufactured to comply with the latest (BS EN 957)
British and European Safety Standards.
USE
• It is the responsibility of the owner to ensure that all
users of this product are properly informed as to how
to use this product safely.
• This product is intended for domestic use only. Do
not use in any commercial, rental, or institutional
setting.
• Before using the equipment to exercise, always do
stretching exercises to properly warm up.
• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the workout
and seek immediate medical attention.
IMPORTANT - PLEASE READ FULLY BEFORE ASSEMBLY OR USE
TO REDUCE THE RISK OF SERIOUS INJURY, READ THE ENTIRE MANUAL BEFORE YOU ASSEMBLE OR
OPERATE THE EVERLAST POWER GYM. IN PARTICULAR, NOTE THE FOLLOWING SAFETY PRECAUTIONS:
WARNING: Before beginning any exercise program, consult your Doctor. This is especially important for
persons over the age of 35 or persons with pre-existing health problems. You MUST read all instructions before
using any fitness equipment. The manufacturer and its associates and partners assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.
PHYSICIAN WARNING: Not all exercise equipment and training programs are suitable for everybody.It
is recommended that you consult your physician before using this equipment or beginning this or any other
training program.

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COMPONENTS - PARTS
NOTE: if you have damaged or missing components, call the service division on 087 997 0865
IMPORTANT - PLEASE CHECK YOU HAVE ALL THE PARTS LISTED BELOW
NOTE: SOME OF THE SMALLER PARTS MAY BE PRE- FITTED TO LARGER COMPONENTS. PLEASE CHECK
CAREFULLY BEFORE CONTACTING US REGARDING ANY MISSING PARTS.
1
Rear Base Frame x 1pc
2
Font Base Frame x 1pc
3
Weight Guide Tube x 2pcs
4
Front Support Frame x 1pc
5
Selector Shaft x 1pc
6
Leg Extension Frame x 1pc
7
Seat Base Frame x 1pc
8
Support Frame x 1pc
9
Upper Cross Beam x 1pc
10
Press Bar x 1pc
11
Left Butterfly Arm x 1pc
12
Right Butterfly Arm x 1pc
13
Seat Cushion x 1pc
14
Back Cushion x 1pc
15
Top Weight Plate x 1pc
16
Weight Plate x 9pcs

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COMPONENTS - PARTS
NOTE: if you have damaged or missing components, call the service division on 087 997 0865
IMPORTANT - PLEASE CHECK YOU HAVE ALL THE PARTS LISTED BELOW
NOTE: SOME OF THE SMALLER PARTS MAY BE PRE- FITTED TO LARGER COMPONENTS. PLEASE CHECK
CAREFULLY BEFORE CONTACTING US REGARDING ANY MISSING PARTS.
17
Foam Tube x 2pcs
18
Handle Tube x 2pcs
19
Lat Bar x 1pc
20
Reverse U x 1pc
21
Single Pulley Block x 2pcs
22
Pulley U x 1pc
23
Plum Blossom Nut x 1pc
24
Weight Selector Pin x 1pc
25
Rubber Ring x 2pcs
26
Plastic Washer x 1pc
27
Selector Shaft Pin x 1pc
28
Tobacco-pipe x 1pc
29
Pothook x 2pcs
30
Leg Foam Roller x 4pcs
31
Arm Foam Roller x 2pcs
32
Pulley (35”x27T) x 9pcs
33
Pulley (3.5”x22T) x 1pc
34
Big Pulley (4”) x 1pc
35
Upper Cable (2330mm) x 1pc
36
Lower Cable (3800mm) x 1pc
37
Butterfly Cable (2750mm) x 1pc
38
Oil Bushing (small) x 2pcs
39
Oil Bushing (big) x 4pcs
40
Selector Shaft End Cap x 1pc
42
Chain x 1pc
43
Bumper x 1pc
44
Selector Shaft Bushing x 1pc
45
Round Cap (25mm) x 1pc
46
Handle Grip x 6pcs

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COMPONENTS - PARTS
IMPORTANT - PLEASE CHECK YOU HAVE ALL THE PARTS LISTED BELOW
NOTE: SOME OF THE SMALLER PARTS MAY BE PRE- FITTED TO LARGER COMPONENTS. PLEASE CHECK
CAREFULLY BEFORE CONTACTING US REGARDING ANY MISSING PARTS.
47
Square End Plug
(□38mm) x 8pcs
48
Square End Plug
(□40mm) x 2pcs
49
Square Cap
(□38mm) x 3pcs
50
Square End Plug
(□20x□40mm) x 2pcs
51
Middle-empty Plug
(□38 x ø26) x 2pcs
52
Round End Plug
(ø25mm) x 4pcs
53
Plastic Cover x 2pcs
54
Pulley Cover x 2pcs
55
Pulley Hook x 18pcs
56
Hex Bolt
(M12x120mm) x 1pc
57
Hex Bolt
(M10x65mm) x 2pcs
58
Hex Bolt
(M10x60mm) x 11pcs
59
Hex Bolt
(M10x48mm) x 9pcs
60
Hex Bolt
(M10x45mm) x 2pcs
61
Hex Bolt
(M10x20mm) x 2pcs
62
Hex Bolt
(M8x50mm) x 2pcs
63
Hex Bolt
(M8x40mm) x 2pcs
64
Hex Bolt
(M8x25mm) x 1pc
65
Hex Bolt
(M8x15mm) x 4pcs
66
Washer (M12) x 4pcs
67
Washer (M10) x 50pcs
68
Washer (M8) x 12pcs
69
Nylon Nut (M12) x 3pcs
70
Nylon Nut (M10) x 24pcs
71
Nylon Nut (M8) x 3pcs
72
Bolt (M10x25mm) x 4pcs
41
Allen Key x 1pc

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ASSEMBLY INSTRUCTIONS
IMPORTANT - ASSEMBLE WITH ALL NUTS AND BOLTS LOOSE AT FIRST, ONLY TIGHTEN AFTER
COMPLETING ALL ASSEMBLY STEPS.
1. UNPACK THE CARTON AND PLACE ALL PARTS ON THE FLOOR.
2. CAREFULLY REMOVE ALL PACKING MATERIAL AND CHECK EACH PART WITH THE MANUAL FIRST.
3. REMEMBER SOME PARTS ARE PRE-FITTED TO LARGER COMPONENTS.
STEP 1
1. Remove 2pcs x Bolt (72) from the 2pcs x Weight Guide Tube (3).
2. Insert the Weight Guide Tube (3) into the Rear Base Frame (1) using 2pcs x Bolt (72).
3. Attach to the Front Base Frame (2) to the Rear Base Frame (1).
4. Do step 3 with using 2pcs x Hex Bolts (58), 4pcs x Washer (67) and 2pcs x Nylon Nut (70).
No. Description Qty
58 Hex Bolt (M10x60mm) 2
67 Washer (M10) 4
70 Nylon Nut (M10) 2
72 Bolt (M10x25mm) 2

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ASSEMBLY INSTRUCTIONS
STEP 2
1. Slide 2pcs x Rubber Ring (25) onto the 2pcs x Weight Guide Tube (3).
2. Slide nine Weight Plates (16) down the Weight Guide Tubes (3).
3. Slide the Selector Shaft Bushing (44) down the Selector Shaft (5).
4. Secure at the first hole with the Selector Shaft Pin (27).
5. Insert the Selector Shaft (5) into the hole of Weight Plate (16).
6. Slide the Top Weight Plate (15) down the Selector Shaft (5).
7. Insert the Weight Selector Pin (24) into the hole of desired weight.
No. Description Qty
24 Weight Selector Pin 1
25 Rubber Ring 2
27 Selector Shaft Pin 1
44 Selector Shaft Bushing 1

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ASSEMBLY INSTRUCTIONS
STEP 3
1. Attach the Support Frame (8) to the Front Base Frame (2).
2. Do this using 2pcs x Hex Bolts (58), 4pcs x Washer (67) and 2pcs x Nylon Nut (70).
3. Attach the 2pcs x Single Pulley Block (21) to the Support Frame (8).
4. Do this using 2pcs x Hex Bolt (57), 4pcs x Washers (67) and 2pcs x Nylon Nut (70).
No. Description Qty
57 Hex Bolt (M10 x 65mm) 2
58 Hex Bolt (M10 x 60mm) 2
67 Washer (M10) 8
70 Nylon Nut (M10) 4

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ASSEMBLY INSTRUCTIONS
STEP 4
1. Attach the Front Support Frame (4) to the Front Base Frame (2).
2. Do this using one Hex Bolts M 10 x 60 mm (58), 2pcs x Washer (67) and 1pc x Nylon Nut (70).
3. Attach the Seat Base Frame (7) to the Front Support Frame (4) and the Support Frame (8).
4. Do this using 3pcs x Hex Bolt (58), 6pcs x Washer (67) and 3pcs x Nylon Nut (70).
No. Description Qty
58 Hex Bolt (M10 x 60mm) 4
67 Washer (M10) 8
70 Nylon Nut (M10) 4

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ASSEMBLY INSTRUCTIONS
STEP 5
1. Remove 2pcs x Bolt (72) from the 2pcs x Weight Guide Tube (3).
2. Attach the Upper Cross Beam (9) to the 2pcs x Weight Guide Tube (3) using 2pcs x Bolt (72).
3. Attach the Upper Cross Beam (9) to the Support Frame (8).
4. Do this using 2pcs x Hex Bolt (58), 4pcs x Washer (67) and 2pcs x Nylon Nut (70).
5. Attach the Leg Extension Frame (6) and the Seat Base Frame (7).
6. Do this using one Hex Bolt (58), 2pcs x Washer (67) and one Nylon Nut (70).
No. Description Qty
58 Hex Bolt (M10 x 60mm) 3
67 Washer (M10) 6
70 Nylon Nut (M10) 3
72 Bolt (M10 x 25mm) 2

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ASSEMBLY INSTRUCTIONS
STEP 6
1. Attach the Back Cushion (14) to the Support Frame (8).
2. Do this using 2pcs x Hex Bolt (62) and 2pcs x Washer (68).
3. Attach the Seat Cushion (13) to the Seat Base Frame (7).
4. Do this using 4pcs x Hex Bolt (65) and 4pcs x Washer (68).
5. Insert the Foam Tube (17) into the Leg Extension Frame (6) and the Seat Base Frame (7).
6. Slide the Leg Foam Rollers (30) onto the Foam Tubes (17).
No. Description Qty
62 Hex Bolt (M8 x 50mm) 2
65 Hex Bolt (M8 x 15mm) 4
68 Washer (M8) 6

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ASSEMBLY INSTRUCTIONS
STEP 7
1. 2pcs x Small Oil Bushing (38) have been pre-
assembled onto the Upper Cross Beam (9).
2. Attach the Press Bar (10) to the Upper Cross
Beam (9).
3. Do this using one Hex Bolt (56), 2pcs x
Washer (66) and one Nylon Nut (69).
4. 4pcs x Big Oil Bushing (39) have been pre-
assembled into the Press Bar (10).
5. Remove 2pcs x Nylon Nut (69) and 2pcs x
Washer (66) from the Left Butterfly Arm (11)
and the Right Butterfly Arm (12).
6. Attach the Right Butterfly Arm (12) and the
Left Butterfly Arm (11) to the Press Bar (10).
7. Do this using 2pcs x Washer (66) and 2pcs x
Nylon Nut (69).
8. Slide the Arm Foam Rollers (31) onto the
Right Butterfly Arm (12) and the Left Butterfly
Arm (11).
9. Remove 2pcs x Hex Bolts (61) and 2pcs x
Washer (67) from the Handle Tube (18).
10. Attach the Handle Tube (18) to the Right
Butterfly Arm (12) and Left Butterfly Arm
(11).
11. Do this using 2pcs x Hex Bolt (61) and 2pcs x
Washer (67).
12. Slide 2pcs x Middle-empty Plugs (51) and
2pcs x Handle Grip (46) onto the Right
Butterfly Arm (12) and the Left Butterfly Arm
(11).
13. Attach the Tobacco-pipe (28) to the Support
Frame (8) using one Hex Bolt (63), 2pcs x
Washer (68) and one Nylon Nut (71).
14. Slide the Plum Blossom Nut (23) onto the
Tobacco-pipe (28).
No. Description Qty
56 Hex Bolt (M12 x 120mm) 1
61 Hex Bolt (M10 x 20mm) 2
63 Hex Bolt (M8 x 40mm) 1
66 Washer (M12) 4
67 Washer (M10) 2
68 Washer (M8) 2
69 Nylon Nut (M12) 3
71 Nylon Nut (M8) 1

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ASSEMBLY INSTRUCTIONS
STEP 8
Upper Cable (L = 2330mm)
1. With the Upper Cable (35) in the
groove of Pulley No.1 (33) thread the
cable through Upper Cross Beam (9).
2. Install Pulley No.1 (33) onto the Upper
Cross Beam (9) using one Hex Bolt
(60), 2pcs x Washer (67) and one
Nylon Nut (70).
3. Install Pulley No.2 (32) and 2pcs x
Pulley Hook (55) onto the Support
Frame (8) using one Hex Bolt (59),
2pcs x Washer (67) and one Nylon
Nut (70).
4. Install Big Pulley No.4 (34) and two
Pulley Covers (54) onto the Upper
Cross Beam (69) using one Hex Bolt
(60), 2pcs x Washer (67) and one
Nylon Nut (70).
5. Attach the Bolt End of the Upper Cable
(35) to the Selector Shaft (5) with
Plastic Washer (26).
6. Attach the Ball End of Upper Cable
(35) to the Lat Bar (19) using one
Pothook (29).
7. Install pulley No.3 (32) and 2pcs
x Pulley Hook (55) to the Pulley U
(22) using one Hex Bolt (59), 2pcs x
Washer (67) and one Nylon Nut (70).
No. Description Qty
29 Pothhook 1
32 Pulley (3.5” x 27T) 2
33 Pulley (3.5” x 22T) 1
34 Big Pulley (4”) 1
54 Pulley Cover 2
55 Pulley Hook 4
59 Hex Bolt (M10 x 48mm) 2
60 Hex Bolt (M10 x 45mm) 2
67 Washer (M10) 8
70 Nylon Nut (M10) 4

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ASSEMBLY INSTRUCTIONS
STEP 9
Butterfly Cable (L = 2750mm)
1. Attach both ends of the Cable (37) to the Left Butterfly Arm (11) and the Right Butterfly Arm (12)
2. Do this using two Plastic Covers (53).
3. Install Pulley No.5 & 7 (32) and 4pcs x Pulley Hook (55) to the Single Pulley Block (21) using 2pcs x Hex Bolt
(59), 4pcs x Washer (67), and 4pcs x Nylon Nut (70).
4. Install Pulley No.6 (32) and 2pcs x Pulley Hook (55) to the Reverse U (20) using one Hex Bolt (59), 2pcs x
Washer (67) and one Nylon Nut (70).
No. Description Qty
32 Pulley (3.5” x 27T) 3
53 Plastic Covers 2
55 Pulley Hook 6
59 Hex Bolt (M10 x 48mm) 3
67 Washer (M10) 6
70 Nylon Nut (M10) 3

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ASSEMBLY INSTRUCTIONS
STEP 8
Lower Cable (L = 3800mm)
1. With the Lower Cable (36) in the groove
of Pulley (32) thread the cable through
Leg Extension Frame (6).
2. Install Pulley No.8 (32) and 2 pcs x
Pulley Hook (55) to the Support Frame
(8) using one Hex Bolt (59), 2pcs x
Washer (67) and one Nylon Nut (70).
3. Attach the end of Lower Cable (36) to the
Leg Extension Frame (6) using one Hex
Bolt (64), 2pcs x Washer (68) and one
Nylon Nut (71).
4. Install Pulley No.9 (32) and 2pcs x
Pulley Hook (55) to the Reverse U (20)
using one Hex Bolt (59), 2pcs x Washer
(67) and one M10 Nylon Nut (70).
5. Install Pulley No.10 (32) and 2pcs x
Pulley Hook (55) to the Front Base
Frame (2) using one Hex Bolt (59), 2pcs
x Washer (67) and one Nylon Nut (70).
6. Install Pulley No.11 (32) and 2pcs x
Pulley Hook (55) to the Pulley U (22)
using one Hex Bolt (59), 2pcs x Washer
(67) and one Nylon Nut (70).
7. Attach the other end of the Cable (36)
to the Front Base Frame (2) using one
Hex Bolt (63), 2pcs x Washer (68), one
Nylon Nut (71), one Chain (42) and one
Pothook (29).
RECHECK ALL BOLTS AND NUTS ARE
TIGHTENED SECURELY BEFORE USING
THIS EQUIPMENT
No. Description Qty
29 Pothhook 1
32 Pulley (3.5” x 27T) 4
42 Chain 1
55 Pulley Hook 8
59 Hex Bolt (M10 x 48mm) 4
63 Hex Bolt (M8 x 40mm) 1
64 Hex Bolt (M8 x 25mm) 1
67 Washer (M10) 8
68 Washer (M8) 4
70 Nylon Nut (M10) 4
71 Nylon Nut (M8) 2
1241 516 165
SAFETY NOTE
When your home gym is not in use, ensure the
weight Selector Pin (24) is located through the
welded loop on the back of the Base Frame (1) and
into the Selector Shaft (5). This will lock the weights
in place.

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EXERCISING INFORMATION
THE FOUR BASIC TYPES OF WORKOUTS
MUSCLE BUILDING
To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles
will adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity
level of an individual exercise in two ways:
• By changing the amount of resistance used
• By changing the number of repetitions or sets performed. (A“repetition” is one complete cycle of an exer-
cise, such as one sit-up. A“set” is a series of repetitions.)
The proper amount of resistance for each exercise depends upon the individual user. You must gauge your
limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each ex-
ercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without
difficulty, increase the amount of resistance.
TONING
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing
more sets rather than by using high amounts of resistance.
WEIGHT LOSS
To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for
20 to 30 minutes, resting for a maximum of 30 seconds between sets.
CROSS TRAINING
Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a bal-
anced program is:
• Plan strength training workouts on Monday, Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or exer-
cise bike, on Tuesday and Thursday.
• Rest from both stregnth training and aerobic exercise for atleast one full day each week to give your body
time to regenerate.
The combination of strenght training and aerobic exercise will reshape and strengthen your body, plus develop
your heart and lungs.

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EXERCISING INFORMATION
CUSTOMISE YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout, as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdoing it during the first few months of your exercise pro-
gram. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or
dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong be-
fore continuing. Remember that adequate rest and a proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering
more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, em-
phasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises
from session to session.
Schedule your workouts for the time of day when your energy level is the highest. Each workout should be fol-
lowed by at least one day of rest. Once you find the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. This requires moving through the
full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an un-
controlled manner will leave you feeling exhausted. The repetitions in each set should be performed smoothly
and without pausing. The exertion stage of each repetition should last about half as long as the return stage.
Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return
stroke. Never hold your breath.Rest for a short period of time after each set. The ideal resting periods are:
• Rest for three minutes after each set for a muscle building workout.
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the first couple of weeks familiarizing yourself with the equipmentand learning the proper your-
self with the equipmentand learning the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without
strain. Stretching at the end of each workout is an effective way to increase flexibility.

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EXERCISING INFORMATION
STAYING MOTIVATED
For motivation, keep a record of each workout.List the date, the exercises performed, the resistance used, and
the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of
every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable
part of your everyday life.
HEART RATE CHART
YOUR AGE TARGET RANGE HR 50-85% MAX HEART RATE
20 100-170 BEATS PER MINUTE 200 BEATS PER MINUTE
25 98-166 BEATS PER MINUTE 195 BEATS PER MINUTE
30 95-162 BEATS PER MINUTE 190 BEATS PER MINUTE
35 93-157 BEATS PER MINUTE 185 BEATS PER MINUTE
40 90-153 BEATS PER MINUTE 180 BEATS PER MINUTE
45 88-149 BEATS PER MINUTE 175 BEATS PER MINUTE
50 85-145 BEATS PER MINUTE 170 BEATS PER MINUTE
55 83-140 BEATS PER MINUTE 165 BEATS PER MINUTE
60 80-136 BEATS PER MINUTE 160 BEATS PER MINUTE
EXAMPLE OF HEART RATE ZONES

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PRE & POST STRETCHING EXERCISES
SHOULDERS
Clasp hands behind back.
Push chest forwards.
Soft knees.
TRICEPS
Place one hand down the centre of the spine.
Gently pull the elbow backwards.
Feel the stretch down the back of your upper arm.
UPPER BACK
Soften knees and tuck bottom under.
Clasp hands and push forwards.
Spread shoulder blades apart. Chest (addition).
Forearm raised slightly on fixed object. Lunge stance.
Move body forward beyond elbow. Lats (addition).
Relaxed elbow. Lean slightly over away from arm.
Pull elbow towards lean.
CALVES
Feet pointing straight ahead.
Push back heel down to the ground.
Straighten back knee.
QUADS
Keep the body straight.
Hips and shoulders in line.
Pull the heel towards bottom.
For advanced stretch extend the hip backwards.
HAMSTRINGS
Pull legs towards vertical.
Straighten knee.Hold for 15 seconds.
Slowly release.
GLUTEUS MAX
Sit upright.
Keep hand supporting hand close to bottom.
Rotate torso towards knee.