Fitness-Mad Pro Body Weight User manual

Suspension Trainer
Pro Body Weight
User Guide
& Safety Instructions
Suspension Trainer
User Guide
& Safety Instructions

Thank you for buying a Fitness-Mad Pro Suspension Trainer. Please read the following instructions before first use. We
recommend you keep this manual for future reference.
• Always check your Suspension Trainer & Door Attachment for damage before use. Replace when worn or if showing any sign of
damage.
• Fitness-Mad’s Suspension Trainer has been tested to withstand a load in excess of 1,000Lb (450Kg) in a mechanical pulling test,
however the maximum user weight recommended for this product is 125Kg to allow for dynamic loads and to ensure your safety.
• The Anchor strap.
• Do not attach the anchor strap around rough or abrasive surfaces as this will damage the webbing and will reduce
the life expectancy of the product.
• Be sure that when attaching the anchor strap around objects that these are strong enough to be bear at least 3
times your weight, always test the anchor point before use.
• The Door anchor. Be sure to only use the attachment as described in this manual
• Always ensure you set up your Suspension Trainer in an area free of obstacles and suitably large for your workout, we
recommend a minimum of 2 x 2.5m
• Your Suspension Trainer is not a toy and can be dangerous if used incorrectly. Never swing, play or hang upside down on the
Suspension Trainer. Store in a secure place out of reach of children. Do not leave outside.
• We recommend that you consult your Doctor before taking up a new exercise regime and that you warm your muscles up and
stretch for 15 minutes before starting your Suspension training. When exercising cease immediately if you feel any chest pain or
feel faint, dizzy or short of breath.
Failure to adhere to the above instructions may result in serious injury. The user assumes full risk of injury and all
liability resulting from the use of the Pro Suspension Trainer and its components.
IMPORTANT Safety Instructions
Contents and Parts
Foot Straps
Apex Suspension Straps
ABS Hand Handle
Storage Bag
T Fastener
Adjustment
Buckle
Apex Strap
carabiner
Webbing
Retainers
Door Anchor
carabiner
Door Lock Ring
Anchor Eyelets
2
Using the Door Anchor

Contents and Parts
2
3
Using the Door Anchor
Adjusting The Strap Length
Attaching the Anchor Strap Other than to a Door
The Door Anchor dramatically increases the versatility of your Suspension Trainer, however it is vital that the Door Anchor is
only used as described here.
1) Only secure the door anchor from the side of the door which closes towards you i.e. so when exercising you are pulling the
door in the direction in which it closes.
2) Only use on solid doors that are in solid walls - do not use on stud walls or partition walls. Doors must be in sound
condition with working locks. Never use on either glass or sliding doors or any lightweight doors like cupboard doors.
3) Always lock the door when exercising so there is no possibility that someone else can open the door whilst you are
exercising as this may result in serious injury. Check the door is properly locked before starting your workout.
4) Always insert the Door Attachment in the hinge side of the door as illustrated below, ensuring the Door Lock Ring is on the
opposite side of the door to you. Check the Attachment for damage before use, if damaged do not use.
5) Close and lock the door then test the attachment is secure before use.
6) Attach the Suspension Trainer carabiner to one of the eyelets on the door anchor at a height to suit your chosen exercise,
then fine tune the length of the suspension Trainer using the T Fastener Buckles as shown below
The Door Anchor strap can also be attached to many fixed structures so long as they are suitably strong to take your
dynamic load and will not move or tip over when exercising.
1) Do not attach the Anchor Strap around objects that are rough or have sharp edges as these could damage or cut the
Webbing.
2) Wrap the Anchor strap twice around the object you wish to suspend from as in Figure 3, then clip the Door Anchor
carabiner to the closest Anchor Eyelet, ensure the eyelet is not against the carabiner gate.
3) Once securely attached you can clip the Suspension trainer to any of the remaining Anchor eyelets, choosing a height
that best suits your intended exercise - fine tuning can then be done with the T Fastener buckle. Do not clip the Suspension
Trainer on to the same eyelet that is being used by the Door Anchor carabiner.
4) Always test your anchor point before starting to exercise.
There are two ways to adjust the strap length when you are working out. The fastest and easiest way is simply to un clip the
Apex Strap carabiner from the Anchor strap and reattached to a higher or lower point or to the Door Anchor carabiner. When
used with the Door jamb this gives 5 attachment positions and 1.2m of adjustment.
Fig 1. Place door jamb through frame and
close the door on the strap, with
the door closing towards you
Fig 2. Attach the Apex Strap carabiner
to any of the anchor eyelets at a height
suitable for your exercise
Fig 3. Wrap anchor strap twice around
object and clip Door Anchor carabiner
to the closest Anchor eyelet as shown

4
To fine tune the length or position of the Apex Suspension Straps you use the T Fastener Adjustment buckles.
1) To Lengthen the strap hold one handle, releasing any pressure on the Apex Suspension Strap, then pull the black webbing
strap away from the handle as illustrated in Fig 4. Then adjust the second Apex Suspension Strap to match the length
2) To Shorten the strap hold one handle, releasing any pressure on the Apex Suspension Strap, clasp the moving metal bar
of the T Fastener buckle on each side (as shown in Fig 5) and pull towards you. Holding the metal bar in this position pull the
handle to lengthen the Apex strap. Repeat for the other strap to match the length.
The Pro Suspension Trainer offers both hand and foot straps in a combined design. Please see the illustrations for the
different hand and foot combinations. Simply move the ABS hand handle out the way to use the foot strap.
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Fig 5
Fig 4
Using the ABS Hand Handles & Foot Straps
Suspension Training Tips
1) Choosing an Anchor Point
Suspension Training can be made more diverse by having an overhead anchor position as opposed to an attachment to a
door or wall. Anchor Points should ideally be 2 - 2.5m off the floor and you should allow for a workout area of approx 2m x
2.5m, that is free of obstacles.
2) Varying the difficulty of exercises.
Put simply the closer you are to standing upright the easier the exercise. Therefore in pushing type exercises eg/ a pushup,
where your body weight is above the handles, then moving your feet further from the anchor point makes the exercise easier.
When Pulling up ie your body weight is below the handles then walking away from the anchor point makes the exercise
easier.
3) When new to Suspension training or performing a new exercise always start with easy variations and progress as you
body gets used to the new exercise regime. Do each exercise for 30 seconds, with 2 minutes rest between each exercise.
Aim to build up to 3-4 sets of each exercise as your strength develops. 3-4 sets of 3 exercises equates to about a 20 minute
workout.
4) Engage Your Core - when using the Suspension Trainer always engage your core and contract your abdominals throughout
the movement of an exercise. Maintain a neutral spine and with your shoulders, hips and ears aligned.
5) Keep the straps taught at all times by applying even pressure throughout each movement

Using the ABS Hand Handles & Foot Straps
Suspension Training Tips
5
Because Suspension Training is so effective at increasing flexibility and endurance and helping to develop and maintain a
strong core it has become incredibly popular in recent years. If you are not already familiar with Suspension Training why not
go and take a class at your local gym to find out how to get the best from your Training. Alternatively there are a host of very
good free instructional videos on YouTube - simply search for “Suspension Training”! Herewith are a few popular exercises to
get you started - enjoy!
There are numerous standing exercises. Starting with the basic rotating grip row. You can make this harder by moving your
feet closer to the anchor point, so that your body is at a lower angle to the floor. Add some variations by either going in to a
squat or doing a reverse fly.
Single arm exercises are also possible and provide a new level of challenge and can be used to introduce rotation, where
you swap from one hand to the other. Start by trying a simple suspended bicep curl. To work out your triceps try a two arm
tricep press again starting off in a near vertical position and moving your feet closer to the anchor to increase difficulty. To
work out your Abs try an overhead crunch - start kneeling with arm extended straight above the head, keeping your arms
straight push down and forward with both arms to bring you in to a vertical kneeling position with your arms pointing straight
forward at chest level, try to keep your back straight and core engaged whilst performing the exercise..
There are numerous suspended push up style exercises, starting with the two
arm chest press shown here. Remember to keep your back straight and as
always your core muscles engaged during the exercise.
Change your wrist position from horizontal to the floor to vary the exercise and
muscles worked. In push up type exercises, the walking away from the pivot
point makes the exercise easier as your body becomes more vertical. This
style of exercise is usually best done from an overhead mounting point as this
give you greater potential to increase the difficulty of the exercise and to add
variations.
Sample Suspension Exercises

Supine exercises are great for working out the core, and generally use the foot straps. Starting with you your foot strap
hanging 20-25cm above the ground try some basic push ups. Moving away from the anchor increases difficulty. Alternatively
try to hold plank position, whilst suspended, which is challenging. Plank done with the elbows on the floor offers greater
stability and is easier. If you want to do something more aerobic then try starting in the push up position and then bring each
knee up in turn to simulate running - this is best done using an overhead anchor point if possible.
For some circuit training style exercises again, start in a press up position and do a set of suspended squat thrusts - these
are guaranteed to get the blood pumping! To add a further challenge and an element of rotation try introducing side pull ins
bring both knees up against each arm in alternation.
If you want to work out your legs then the Suspension Trainer has
something for you.
Suspended Split squats really challenge the core. Place one foot in
the foot strap and then hop forward so that you are around 60cm
from the anchor point. Lunge forward, making sure your core is
engaged to stabilize you, as you lunge press the suspended leg
back keep the suspension strap taught at all times. When lunging
try to ensure that your knee does not go over 90 degrees and
does not go further forward that your toes, so as not to damage
the knee.
Fitness-Mad®
e-mail: customercare@ fitness-mad.com
www.fitness-mad.com