Fitness Quest Leg Magic User manual

®
We warrant this product to be free fro all
defects in aterial and work anship when used
according to the anufacturer’s instructions.
See Li ited Warranty Card for details.
Save your sales receipt.
(You ay wish to staple it into this anual.)
Dedication to Quality
1/22/08 FQDR
For Maximum Effectivene
And Safety, Plea e Review
thi Owner’ Manual,
View the video, and for
Healthy Eating Tip
refer to the
Jump Start Section.
®

-------- 40 --------
TABLE OF CONTENTS
©2006 and ©2008 Fitness Quest Inc. All rights reserved. Made in China.
Leg Magic®and itness Quest®are registered trademarks of itness Quest Inc.
Leg Magic™ System and Leg Magic™ Workout are trademarks of Fitness Quest Inc.
U.S. Registered Design Patent No. D512,111. Australia Design Patent No. 313184.
European Design Patent No. 000625900. Japan Design Patent No. 1301306
Canadian Design Patent No. 118356. Other U.S. and oreign Patents Pending.
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the express written consent of the copyright holder.
1/22/08 FQDR
Important Safety Information ...............................................2
Equipment Warning Label ....................................................3
Specifications & Parts ..........................................................3
Introduction ..........................................................................4
Assembly Instructions.......................................................5-8
Care & Storage.....................................................................8
etting Started .....................................................................9
Adjusting the Handlebar Assembly Height....................9
Parts List ............................................................................10
Exploded View....................................................................11
Exercise uidelines.......................................................12-13
Warm Up & Cool Down Stretches ................................14-15
Leg Magic™System............................................................16
Leg Magic™Workout .....................................................16-17
Leg Magic®Exercises ...................................................18-25
Workout Progression ..........................................................26
Leg Magic™Workout Tracking Sheets................................27
Cardiovascular Conditioning.........................................27-28
Progressive Cardiovascular Training Program ...................29
Cardio Workout Tracking Sheets ..................................30-32
JU P START DIET ......................................................33-38
Progress Charts ............................................................39-40
ADDITIONAL PROGRESS CHART
Calves
Thighs
Hips
AbdomenWaist
Weight
Date
®

-------- 39 --------
PROGRESS CHART
Every two weeks, measure yourself and use
the chart below to record your progress. Before
writing on it, make as many copies as you think
you’ll need. We suggest you keep these in a
notebook. You will find it both informative and
motivational to look back at what you’ve done.
This data will help you chart future fitness
goals as you continue to improve.
Calves
Thighs
Hips
Abdomen
Waist
Weight
Date
Measuring Sites
Waist
Abdomen
Hips
Thighs ( /R)
Calves ( /R)
-------- 2--------
IMPORTANT SAFET INFORMATION
1) Before starting this or any other exercise
program, consult your physician. Your physician
should assist you in determining the target heart rate
zone appropriate for your age and physical condition.
Certain exercise programs or types of equipment may
not be appropriate for all people. This is especially
important for people over the age of 35, pregnant
women, or those with pre-existing health problems
or balance impairments. If you are taking medication
which may affect your heart rate, a physician's advice
is absolutely essential.
2) Start out slowly and progress sensibly.
Even if you are an experienced exerciser, start with
the beginner workout and become familiar with all
of the exercises before moving on to more advanced
workouts or exercises. or best results, perform all of
the exercises at the tempo demonstrated in the DVD.
3) Do not overexert yourself with this or any other
exercise program. Listen to your body and respond to
any reactions you may be having.You must learn to dis-
tinguish “good” pain, like fatigue, from “bad” pain, which
hurts. If you experience any pain or tightness in
your chest, an irregular heartbeat, dizziness,
nausea, or shortness of breath, stop exercising at
once and consult your physician immediately.
4) Warm up before any exercise program by doing 5 to
10 minutes of gentle aerobic exercise, such as walking,
followed by stretching.
5) Before EACH use, visually inspect the equipment.
Never operate the equipment if the equipment is
not functioning properly.
6) USE CARE when getting on and off the equipment.
7) Use this equipment ON Y for the intended use
as described in this manual. Do not modify the
equipment or use attachments not recommended
by the manufacturer.
8) Have plenty of clearance behind and in front of
your equipment. It is important to keep children, pets,
furniture and other objects out of the way when using
your equipment.You should have a minimum of 3
feet of clearance both in front of and behind
your equipment.
9) Wear appropriate clothing when exercising. Workout
clothing should be comfortable and lightweight, and
should allow freedom of movement. Wear comfortable
athletic shoes made of good support with non-slip
soles, such as running or aerobic shoes.
10) THIS EQUIPMENT IS NOT FOR USE BY CHI DREN.
To prevent injuries, keep this and all fitness
equipment out of the reach of children.
Follow these simple rules:
– Keep children out of room where you have
your exerci e equipment.
– Store exerci e equipment in a room that
can be locked.
– Know exactly where your children are when
you work out.
– If you have mall children at home, don’t wear
headphone while you work out.
– Talk to your kid about the danger of exerci e
equipment.
11) Breathe naturally, never holding your breath during
an exercise. Avoid over training, you should be able to
carry on a conversation while exercising.
12) Cool down after an exercise session, with 5 to10
minutes of gentle exercise, such as walking, followed by
stretching.
13) Handicapped or disabled people must have
medical approval before using this equipment and
should be under close supervision when using any
exercise equipment.
14) Only one person at a time should use this
equipment.
15) DO NOT put hands, feet, or any foreign objects
on or near this equipment when in use by others.
Use caution not to pinch fingers or hands in moving
parts when folding, setting up, or using the equipment.
16) To prevent the eg Magic®exerciser from tipping
and causing an injury, set up and use the equipment
on a solid, level surface and follow the exercise
instructions demonstrated in the DVD and the exercise
instructions described on pages 18 through 25 of this
manual. ailure to follow these instructions could result
in serious injury or death. Make sure to grip the
Handlebars when getting on and off your exerciser.
17)Always hold the Handlebar Assembly when
stepping on and off the eg Magic®exerciser.
ailure to follow this instruction could cause you
to slip and fall, resulting in serious injury or death.
WARNING
YOU AND OTHER CAN BE ERIOU LY INJURED OR KILLED IF
WARNING ON THE EQUIPMENT, IN THI OWNER’ MANUAL
AND VIDEO ARE NOT FOLLOWED.
Go to www.fitnessquest.com
or call 1-800-497-5831 for
replacement labels, manuals or video(s).

-------- 3---------------- 38 --------
1/2 cup chocolate or vanilla pudding
made with skim milk
hot chocolate made with skim milk
8 oz. water
5 ginger snaps or vanilla wafers
8 oz. water
3 small mint patties or
3 Hershey’s Miniatures®
3 cups light microwave popcorn
2 small cookies (about 50 calories each)
8 oz. water
1 oz. pretzels
1 cup skim milk
8 oz. water
2 tsp. peanut butter
6 crackers
1 cup skim milk
1/2 cup cereal
1/2 skim milk
8 oz. water
EVENING SNACK
(CHOOSE JUST ONE OPTION)
RU ES for eating your evening snack:
Have it in a relaxed setting where you can enjoy them as a child would.
Do nothing while having your snack, do not read, write or watch TV.
Make your snack last 20 minutes.
DO NOT go back for seconds.
JUMP START DIET EQUIPMENT WARNING LABEL
WARNING
Failure to read and follow the safety instructions stated in the Owner’s
Manual and Video may result in PO IBLE ERIOU INJURY OR DEATH.
KEEP CHILDREN AWAY. Maximum user weight 250 lbs. Replace this
label if damaged, illegible or removed. Class HC.
WARNING ABE
SPECIFICATIONS & PARTS
ength: 18”
Width: 42-1/8”
Height: 38-3/8”
WARNING
LABEL
Product Weight: Approx. 22 lbs.
Maximum User Weight: 250 lbs.
Assembled Approximate Specifications:
Dimensions are based on unit set up for use.
I PORTANT: See below for placement of the following Warning Label on your equipment.
X17703
Handlebar
Assembly
X17701-12
Foot Platform X17702-3
Locking Knob
X17702-4
Adjustment
Knob
X17701-1L
Left Rail
X17713
Rear End Cap
Rear Tube
X17701-1R
Right Rail
X17701-2
Rail End Cap
X17701-2
Rail End Cap
X17712A
Front
End Cap
X17702
upport Tube Assembly
X17701-2
Rail End Cap
X17701-2
Rail End Cap
Left
Rail End
Right
Rail End
INCLUDE WORKOUT DVD AND
LEG MAGIC®COMPUTER
X17706
X17708D

-------- 37 --------
JUMP START DIET
DINNER CONTINUED
8 oz. water
3oz. pork chop, lean only, baked, broiled or grilled
1 small baked potato
1 tsp. butter
1cup green beans
1 large salad made with mixed greens
1 tsp. olive oil with flavored vinegar (no need to
measure vinegar) or 1 Tbsp. regular dressing
8oz. water
1 piece (3 oz.) turkey baked, broiled or grilled. Brush lightly
with olive oil and favorite seasonings before cooking.
1 small baked potato with 1 tsp. butter
1 cup broccoli
8 oz. water
1 cup vegetable soup
6 crackers
2 oz. lean ham
1/2 large whole grain pita with mustard
2 sliced carrots
8 oz. water
3 oz. lean hamburger, grilled or broiled
1 Tbsp. ketchup
1 hamburger bun, tomato, lettuce, pickle and
onion if desired
8 oz. water
2 slices cheese pizza from a medium pie, baked
in pizza oven not in pan
1 large mixed green salad
1 Tbsp. reduced fat salad dressing
8 oz. water
1 cup angel hair pasta with 1/2 Tbsp. olive oil with garlic
on pasta and topped with 1 tsp. grated cheese
3 oz. grilled chicken with Italian seasonings
1 large salad with mixed greens
1/2 Tbsp. olive oil and vinegar or
1 Tbsp. salad dressing
1/2 cup cooked green beans
8 oz. water
3 oz. pork chop, lean only, broiled or grilled
without added fat
1/2 cup rice with 1 tsp. butter
1/2 cup applesauce
1 large mixed green salad
1/2 Tbsp. olive oil and vinegar (no need to measure vinegar)
or 1 Tbsp. reduced fat dressing
8 oz. water
3 oz. white fish such as flounder, baked and brushed
with olive oil and favorite seasonings
1 small baked potato
1 Tbsp. sour cream and chives
1 cup broccoli or cauliflower
8 oz. water
3oz. chicken breast, no skin, baked, broiled or grilled
3 to 4 new boiled potatoes tossed with 1 Tbsp. butter
and sprinkled with garlic and parsley
1cup beets or other vegetable
1 large salad made with mixed greens
1 Tbsp. olive oil with flavored vinegar
(no need to measure vinegar)
8oz. water
1 cup angel hair pasta
3 oz. boiled shrimp, tossed
1/2 Tbsp. olive oil and garlic
1 tsp. grated cheese
1 mixed green salad
1/2 Tbsp. salad dressing
8 oz. water
3 oz. lean pork chop, baked with
reduced fat cream of mushroom soup
1/2 cup noodles with 2 Tbsp. gravy from pork chop
1 cup green beans
1 large salad made with mixed greens
2 tsp. olive oil with flavored vinegar
(no need to measure vinegar)
8 oz. water
4 oz. fish, baked, broiled or grilled, brushed lightly with
olive oil and favorite seasonings
1/2 cup corn
1 tsp. butter
1 cup broccoli
1 small dinner roll
-------- 4--------
Congratulations on your purchase of the Leg Magic®exerciser! You’ve just taken an important
step toward your fitness goals. Whether that means toning the muscles of your hips and thighs,
or stretching all of your lower body muscles, the Leg Magic®exerciser can help you get the
results you want.
Working out on comfortable, efficient equipment that allows you to start and progress at the level
that’s appropriate for you is a vital element in sticking with a program of regular exercise. With
your Leg Magic®exerciser, you’ll use all of the lower body muscles in smooth natural motions.
You’ll be able to choose the Leg Magic™Workout that’s perfect for your fitness level and begin
your workouts right away – just what you need to improve your fitness the healthy, easy way!
Just a few minutes a day is all it takes to begin experiencing the toning and stretching benefits
of your Leg Magic®exerciser. Aerobic exercise and additional abdominal and upper body muscle
strengthening workouts are required to round out your program. With regular use of your Leg
Magic®exerciser and consistent aerobic exercise, you may soon notice some important
changes in yourself, such as:
• More endurance and stamina
• Less body fat and excess weight (if you do not increase your calorie intake)
• Improved lower body muscle tone
• Increased energy for daily tasks
• Less stress and a more positive outlook
With a minimal time commitment, you’ll receive an impressive return on your investment!
We’re so sure that you will be completely satisfied with your Leg Magic®exerciser that we
encourage you to write or call our Customer Service Specialists at the address or phone number
listed below, or contact us on our website. As always, you have our personal assurance that we
want your complete satisfaction. After all, your success is our success too!
Sincerely,
Karla Williamson, Customer Service
Leg Magic®, Customer Service Department
266 Fitness Quest Plaza, Canton, OH 44750-1001
Call Toll Free: 1-800-321-9236 • Monday – Friday, 8:30am to 8:00pm, Eastern Standard Time.
Email: [email protected] • www.fitnessquest.com
Please do not call the above number for Parts. See Ordering Replacement
Parts section below.
I PORTANT: This owner’s manual is the authoritative source of information about
your Leg agic®exerciser. Please read it carefully and follow all the instructions.
When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 8:30am to 8:00pm, Eastern Standard Time.
IMPORTANT: You must have your serial number, date of purchase and this manual ready
when calling for parts.
Serial #: ____________________________ Date_______________
If you would like a FREE VHS* copy of your DVD, simply give us a call. All you have to do
is pay $3.95 for shipping and handling.
*Offer valid for a limited time. Limit one video per cu tomer. Additional hipping and handling charge may apply
to deliverie out ide the continental U.S.
INTRODUCTION
Ordering Replacement Parts

-------- 5---------------- 36 --------
LUNCH
Choose a Lean Cuisine®meal of your choice! (If you have difficulty
finding Lean Cuisine®meals at your local grocer, another option
is meals from Healthy Choice®or Weight Watchers®.)
Y
O
G
U
R
T
AFTERNOON SNACK
(CHOOSE JUST ONE OPTION)
8 oz. water
1 cup strawberries
8 oz. water
1 oz. low fat cheese
6 saltine crackers
8 oz. water
1 banana
8 oz. water
1 cup low fat, flavored yogurt with
1 Tbsp. low fat granola cereal on top
8 oz. water
1 tsp. peanut butter
6 saltine crackers
1 apple
8 oz. water
1 cup low fat chocolate milk
8 oz. water
1 cup vegetable soup
6 crackers
8 oz. water
3 cups light popcorn
8 oz. water
15 grapes
8 oz. water
1 cereal bar (about 140 calories)
DINNER
(CHOOSE JUST ONE OPTION)
8 oz. water
3 oz. sirloin steak, lean only, broiled or grilled
without added fat
1/2 cup rice with 1 tsp. butter
1/2 cup cooked carrots
1 large mixed green salad with
1 Tbsp. reduced fat dressing
8 oz. water
3 oz. baked ham
1 cup noodles
1 tsp. butter
2 cups applesauce
1 cup mixed vegetables
8 oz. water
3 oz. steak, (lean only) broiled or baked
1 cup noodles with 1 tsp. butter
1/2 cup applesauce
1 cup mixed vegetables
8 oz. water
salad with romaine lettuce
1/4 cup mandarin oranges
1/4 cup sliced strawberries
2 Tbsp. chopped walnuts
1 Tbsp. raspberry vinaigrette dressing
3 oz. white meat chicken
1 oz. crumbled feta cheese
8 oz. water
1 cup cooked pasta
1/2 cup spaghetti sauce
1 tsp. grated cheese
3 oz. lean ground beef in sauce
8 oz. water
1 cup angel hair pasta
1 clove garlic topped with green and red peppers
sautéed with 1 Tbsp. olive oil
3 oz. grilled shrimp
1 tsp. grated cheese
JUMP START DIET ASSEMBL INSTRUCTIONS
Occasionally our products contain components that are pre-lubricated at the factory. We recommend
that you protect flooring, or anything else the parts may contact, with newspaper or cloth.
Note: All location references, such as front, rear, left or right, made in these instructions
are from the user standing on the exerciser and facing forward.
ayout the Parts
Layout the parts of your Leg Magic®exerciser
as shown and familiarize yourself with part
names for easier assembly.
Fastener Pack
X17707
Tools Required: Included
T Phillips Screwdriver
Front End Caps (2)
X17712A
Handlebar Assembly
X17703
Main Frame Assembly
M5 x 13mm Phillips crews (3)
X17707-1
T Phillips crewdriver
X17707-2
Rear
End Cap (1)
X17713

-------- 35 --------
JUMP START DIET
ORNING SNACK
(CHOOSE JUST ONE OPTION)
8 oz. water
1 cup fat free yogurt
8 oz. water
1 cup sugar free hot chocolate
made with skim milk
8 oz. water
1 pear
8 oz. water
1 orange
8 oz. water
1 apple
8 oz. water
1 cereal bar (about 140 calories)
8 oz. water
1 kiwi
8 oz. water
1/2 cup oatmeal, cooked
1 cup skim milk
1/2 banana
8 oz. water
2 pancakes (4 inches across)
1 Tbsp. maple syrup
1/2 cup orange juice
8 oz. water
1 slice french toast
1/2 cup fresh blueberries
1 cup skim milk
8 oz. water
1/2 english muffin
1 egg poached
1/2 cup fruit juice
8 oz. water
1 slice whole grain bread
1 egg scrambled
1 cup cubed melon
8 oz. water
1 cup fat free yogurt
1/3 cup low fat granola cereal
1 cup sliced strawberries
8 oz. water
3/4 cup cereal
1 cup skim milk
1/2 cup sliced strawberries
8 oz. water
3/4 cup cereal and 2 Tbsp.
crushed walnuts
1/2 cup skim milk
4 oz. orange juice
8 oz. water
1 slice whole grain bread
1 egg scrambled or poached
4 oz. orange juice
8 oz. water
1 slice cinnamon bread
1 tsp. butter
4 oz. orange juice
BREAKFAST CHOICES
(CHOOSE JUST ONE OPTION)
-------- 6--------
STEP 1
ATTACHING THE REAR END CAP
a. Position the Main rame Assembly on the
Left and Right Rail Ends with both Rail Ends
slightly apart as shown.
Slide the Rear End Cap onto the Rear Tube
while aligning the screw hole on the side of
the Rear End Cap and the side of the Rear
Tube.
Insert Phillips Screw and tighten with
Phillips Screwdriver provided.
STEP 2
ATTACHING THE
FRONT END CAPS
a. Lay the Main rame Assembly on the
floor making sure the Rear End Cap
you just attached is against the floor
as shown.
Slide one ront End Cap into the
Support Tube Assembly, by aligning
the notch and the screw hole.
Insert Phillips Screw and tighten with
Phillips Screwdriver provided.
b. Repeat on other side.
Main Frame Assembly
Rear
End Cap
crew
Hole
Rail Ends
M5 x
13mm
Phillips
crew
crew
Hole
M5 x 13mm
Phillips crew
Notch
upport
Tube
Assembly
Front
End Cap
Front
End Cap
2a
2b
Rear Tube
Rear
End Cap
REAR
FRONT

-------- 7---------------- 34 --------
JUMP START DIET
The Jump Start Diet
This 2-week menu plan is based on 1200 to 1300 calories. We have
consciously used real food and have even put in some foods often thought
of as "off limits" when trying to lose weight. The plan is nutritionally sound
and offers a variety of foods from all food categories. You may substitute one
food within a food group for another, such as a pear for an apple or
3 oz. of chicken for 3 oz. lean beef. The most important thing to remember is
to pay attention to portion sizes. When it says 1 cup, you need to
measure out 1 cup, etc.
The plan is extremely simple to follow. Simply pick one selection for each
meal as your day goes along. Note that your lunch will consist of a Lean
Cuisine® meal. This is done so that you have a realistic option to eat at
work or on the go. (If you don't find Lean Cuisine®meals at your local
grocer, other options are Healthy Choice®and Weight Watchers®lunches.)
We have also built in a special treat at the end of most days. This is
because people have the biggest success when they are allowed to have
some of their favorite foods. They do not feel deprived and are not tempted
to binge. Success comes because they are able to stick with the plan, lose
weight and meet their goals without feeling like they were "on a diet". The
important thing to remember is to use only the portion size given, do not go
back for more or guess on your portion size.
If you do not wish to eat the snack after your evening meal, or feel that you
cannot limit your portion size, it can be omitted.
oods and condiments that can be used without adding significant calories
include:
• Non-caloric beverages, this includes diet carbonated drinks
• at free condiments such as mustard, ketchup and vinegar
• Seasonings such as onion, garlic and herbs
• Artificial sweeteners
• Coffee, tea and herbal teas
Introduction
This program is designed to "jump start" you on your way to better health
and fitness. In just 2 weeks, just 14 short days, you will begin to form habits
to help you reach your fitness goals faster and easier than ever before.
STEP 3
SPREADING THE UNIT OPEN
a. Grab the Left and Right Rail Ends and lift the Main
rame Assembly to an upright position.
b. While holding the Right and Left Rail Ends
together, loosen the Locking Knob by turning
it counter-clockwise.
c. Carefully lower the Right and Left Rail Ends
to the floor.
d. Tighten the Locking Knob by turning clockwise.
STEP 4
ATTACHING THE HANDLEBAR ASSEMBL
a. Loosen the Adjustment Knob located on the Support Tube
Assembly by turning counter-clockwise.
b. Pull the Adjustment Knob out and insert the Handlebar
Assembly making sure the holes in the Handlebar Assembly
are on the same side as the Adjustment Knob. (The Groove in
the Handlebar Assembly will be aligned with the Notch in the
Support Tube Assembly.)
Allow the Adjustment Knob to pop into one of the holes in the
Handlebar Assembly. Tighten Adjustment Knob.
Make sure the Adjustment Knob is tight before beginning
exercises.
4a
4b
Adjustment
Knob
Groove
upport
Tube
Assembly
Locking Knob
Loosen Locking
Knob
Grab both
Rail Ends
here and
Lift
Right
Rail
End
Left
Rail
End Lower both Rail
Ends to the floor
3a
3b
3c
3d
Hold both Rails and loosen
Locking Knob
Handlebar
Assembly
Notch
A EMBLY I NOW COMPLETE.
IMPORTANT:
Please read this owner’s manual before beginning
your workout for important instructions on how
to use your Leg Magic®exerciser.

-------- 33 --------
Using Healthy Eating Choices
JUMP
START
DIET
Table of Contents
Introduction...........................34
TheJumpStartDiet....................34
BreakfastChoices......................35
MorningSnack........................35
Lunch ...............................36
AfternoonSnack.......................36
Dinner ............................36-37
EveningSnack........................38
CARE & STORAGE
CARE
Your Leg Magic®exerciser has been carefully designed to require minimum maintenance.
To ensure this, we recommend that you do the following:
• Keep your unit clean. Wipe sweat, dust or other residue off the Rails, Foot Platforms and Handlebar
Assembly with a soft, clean cloth after each use.
FOLDING YOUR UNIT FOR STORAGE
a) Place the Handlebar Assembly in storage position.
To do so, loosen the Adjustment Knob by turning it
counter-cloc wise. Then pull it out and align the
top hole in the Handlebar Assembly with the
Adjustment Knob Pin, release the knob and tighten
by turning cloc wise.
a
b
Loosen the
Locking Knob
Support Tube
Asse bly
Tighten the Locking Knob
Lift this side first
Lift here
Hold here
Lift here
Hold here
Adjustment
Knob
Raise Rails allowing Foot
Platforms to fall into position.
Handlebar
Assembly in
torage
Position
c
-------- 8--------
d
b) While standing in front of the unit loosen
the Locking Knob at the bottom of the
Support Tube Assembly by turning 2
full turns counter-cloc wise.
c) Carefully raise the Right Rail End to an upward
position while holding the Handlebar Assembly.
Hold this Rail End in place while lifting the Left Rail
End to an upright position.
NOTE: Allow the Foot Platforms to slide
towards the center.
d) Hold both Rail Ends and tighten the Locking
Knob by turning cloc wise.
Store your Leg Magic®exerciser in a dry area
away from small children and high traffic areas.
Right Rail
Right Rail
End Left Rail
End
Left Rail

-------- 9---------------- 32 --------
GETTING STARTED
Adjusting the Handlebar Assembly Height
The Handlebar Assembly may be adjusted up or down to accommodate your body size
or height. To adjust the Handlebar Assembly, loosen the Adjustment Knob on the Support
Tube Assembly and pull out on the Adjustment Knob until the Handlebar Assembly easily
moves up and down. Slide the Handlebar Assembly up or down until the top of the
Handlebar Assembly is at waist height when you are standing in front of the unit.
When the Handlebar Assembly is at the desired height, allow the Adjustment Knob to
pop into the hole and tighten the Adjustment Knob by turning clockwise.Make sure the
Handlebar Assembly is secure before beginning to exercise.
CAUTION: Do not try to adjust the Handlebar Assembly height while standing on
the Foot Platforms of the Leg agic®exerciser. All adjustments must be made
while standing on the floor.
Adjusting the
Handlebar Assembly Height
REAR FRONT
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*

-------- 31 --------
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
-------- 10 --------
PARTS LIST
3 X17701-1L Left Rail 1
4 X17701-1R Right Rail 1
5 X17701-7 Rear Tube 1
7 X17701-10 U Bracket 2
8 X17701-6 Axle 1
9 X17701-12 oot Platform 2
10 X17712A ront End Cap 2
11 X17713 Rear End Cap 1
12 X17701-4 Concave Bushing 4
13 X17701-5 Protruding Bushing 4
14 X17701-2 Rail End Cap 4
15/22 X17701-13 Roller w/Bearings 8
17 X17701-11 Platform Stop 8
18 X17703-3 Round End Plug 2
19 X17703-2 Grip 2
20 X17702-3 Locking Knob 1
21 X17702-4 Adjustment Knob 1
23 X17701-14 M8 x 55mm Carriage Bolt 8
24 X17701-8 M10 x 20mm Allen Bolt 1
25 X17701-16 M8 Nylon Nut 8
26 X17701-15 M8 Washer 12
27 X17701-17 M8 x 20mm Allen Bolt 4
28 X17701-18 M8 x 10mm Allen Bolt 4
29 X17701-3 Stopper Cap 8
30 X17707-1 M5 x 13mm Phillips Screw 3
31 X17707-2 T Phillips Screwdriver 1
32 X17706 Computer 1
33 X17701-19 M10 Washer 8
1A X17702 Support Tube Assembly 1
2A X17703 Handlebar Assembly 1
6A X17701-9 Slider rame Assembly 2
17708V VHS 1
X17707 astener Pack 1
X17708D DVD 1
X17709 Literature Pack 1
X17710 DR Box 1
ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY.

-------- 11 ---------------- 30 --------
CARDIO WORKOUT TRACKING SHEETS
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
Use these charts to keep track of your progress over time. Before writing on them, make as many copies as you
think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to
look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
EXPLODED VIEW
6A
1A
6A
2A

-------- 29 --------
WEEK HOW OFTEN
(times per week) HOW HARD
(% heart rate)
HOW ONG
(minutes) HOW HARD
(RPE)* RPE DESCRIPTIVE RATING
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
50 - 60
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
MOVING
BEYOND
BASE- EVE
FITNESS
CONDITIONING
BASE
MAINTENANCE
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time.You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you’ve
adapted to.
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a particular
aerobic activity determines its effectiveness or lack
thereof. And of course, you have to like what you’re
doing. Choose the type of aerobic activity that is right for
you by identifying one or more types of cardio exercise
that you can see yourself sticking to, and enjoying,
for the rest of your life. Often, the best aerobic exercise
will be not one, but several activities that are fun and feel
good to your body. Excellent cardiovascular activities
include, but are not limited to, walking, swimming, water
fitness, jogging, running, cross-country skiing, in-line
skating, lateral movement training (slide), cycling,
mountain biking, and step training.
WEEK HOW OFTEN
(times per week) HOW HARD
(% heart rate)
HOW ONG
(minutes) HOW HARD
(RPE)* RPE DESCRIPTIVE RATING
7 - 9
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
3 - 4
3 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
70 - 75
WEEK HOW OFTEN
(times per week) HOW HARD
(% heart rate)
HOW ONG
(minutes) HOW HARD
(RPE)* RPE DESCRIPTIVE RATING
After 4-6
months 3 - 6 3 - 6 Easy - Moderate to somewhat hard
30 - 60 40 - 85
-------- 12 --------
EXERCISE GUIDELINES
I PORTANT:
If you are over 35 and have been inactive for
several years, you should consult your physician,
who may or may not recommend a graded
exercise test. Your physician can also assist you
in determining the Target Heart Rate Zone
appropriate for your age and physical condition.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• amily history of early stroke or
heart attack deaths
• requent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
• Balance impairment
• Taking medications that affect heart rate
IMPORTANT
Please review this section before you begin exercising.
Workout Phases
Regardless of whether you are working out with your
Leg Magic®exerciser or doing a cardio workout, your
workout should consist of the following three phases.
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up. Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to10
minutes of gentle exercise (such as walking) that
gradually increases your heart rate and loosens up your
muscles. Your warm-up exercise should be aerobic in
nature and only require an easy, unforced range of
motion. This should be followed by 5 to 10 minutes of
stretching. Refer to the stretches found on pages 14
and 15 of this manual. Never push yourself beyond a
point of gentle tension on muscles being stretched.
Keep your movements gentle, rhythmic and controlled.
Muscle Toning or Cardio Workout
Your warm-up should be followed by either a muscle
toning workout with the Leg Magic®exerciser or a
cardio workout, depending on your workout plan for that
day. Regardless of which type of workout you are doing,
build up as your current fitness level allows and progress
at a rate that is comfortable to you.
or the first week or so, you may feel some muscle
soreness. This is quite normal and should disappear in a
matter of days. If you experience major discomfort, you
may be on a regimen that is too advanced for you or
you may have increased your program too rapidly.
Cool Down and Stretching
Your workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of easy
exercise, followed by stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension on the
muscles being stretched. Keep your movements
relaxed, rhythmic and controlled.

-------- 13 ---------------- 28 --------
Benefits of Aerobic Training
Health benefits of aerobic exercise include the following:
1. A stronger and healthier heart.
2. Increased HDL. This “good” cholesterol helps keep
your arteries unplugged and healthy.
3. Decreased total cholesterol. This is the debris in
your blood that can clog your arteries.
4. Reduced blood pressure. Even moderate exercise
can help.
5. Reduced risk for heart attack and stroke.
6. Decreased body fat and an ability to help you
reach your desirable weight. You’ll become a better
fat-burner and burn a lot of calories every session.
7. Decreased risk for diabetes.
8. Reduced feelings of anxiety, tension, and depression.
9. Improved sleep.
10. Higher levels of energy. Efficient delivery and use
of blood and oxygen is the key to increased vigor
and performance.
Warming Up And Cooling Down
Warming up and cooling down are essential to a
balanced and safe exercise program. A proper
warm-up and cool-down can:
• Make your workouts safe and easier to do,
• Limit the risk of unnecessary stress on your heart,
• Get you ready for your activity,
• Improve your stamina and endurance (you won’t
tire as quickly),
• Decrease your risk for injury,
• Increase enjoyment of your workouts, and
• Help you stick with your health and fitness program.
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up.Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to 10
minutes of gentle exercise that gradually increases your
heart rate and loosens up your muscles.Your warm-up
exercise should be aerobic in nature and only require an
easy, unforced range of motion. This should be followed
by 5 to 10 minutes of stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension or strain.
Keep your movements gentle, rhythmic and controlled.
Cool Down and Stretching
Your workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of slow
walking followed by stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension or strain.
Keep your movements gentle, rhythmic and controlled.
How Often, How Long, and How Hard
The choices you make about the frequency (how often),
duration (how long), and intensity (how hard) at which
you will train, will directly influence your training results.
How often. If you want to see serious improvements in
your fitness, lose weight and develop a good training
base, you need to do cardio workouts three to six
times per week.
If you are just starting a program or out of shape, don’t
let these recommendations discourage or mislead you.
Realize that doing cardio training two to three times per
week will still result in significant fitness improvement
and health benefits.Your long-term goal is to build up
to exercising your heart on most days of the week.
How long. How long you work out depends on your
current level of fitness. Again, if you’re just starting a
program or out of shape, don’t follow strict textbook
recommendations. Instead, start with 5 to 10 minutes
once or twice per day. You will see significant fitness
improvement. Your long-term goal is to build to a
duration of 30 to 60 minutes of cardiovascular
activity on most days of the week.
How hard. Aerobic intensity guidelines for healthy adults
are generally set at 60 to 85 percent of heart rate. But,
if you’re out of shape, remember that moderate to low
level and consistent cardiovascular training – well below
the standard recommendations set forth – can result in
substantial and beneficial effects to your health and
can greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old
would be (220 - 40) x 70% or 126. Thus, this individual
would need to reach 126 beats per minute to equal a
70% heart rate.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
When to Exercise
The hour just before the evening meal is a popular time
for exercise. The late afternoon workout provides a
welcome change of pace at the end of the work day
and helps dissolve the day's worries and tensions.
Another popular time to work out is early morning,
before the work day begins. Advocates of the early start
say it makes them more alert and energetic on the job.
Among the factors you should consider in developing
your workout schedule are personal preference, job and
family responsibilities, availability of exercise facilities
and weather. It's important to schedule your workouts
for a time when there is little chance that you will have
to cancel or interrupt them because of other demands
on your time.
You should not exercise strenuously during extremely
hot, humid weather or within two hours after eating.
Heat and/or digestion both make heavy demands on
the circulatory system, and in combination with
exercise can be an over-taxing double load.
easuring Your Heart Rate
When checking Heart Rate during a workout, take your
pulse within five seconds after interrupting exercise
because it starts to go down once you stop moving.
Count pulse for 10 seconds and multiply by six to
get the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are
generally set at 60 to 85 percent of heart rate. But, if
you’re out of shape, remember that moderate to low level
and consistent cardiovascular training – well below the
standard recommendations set forth – can result in sub-
stantial and beneficial effects to your health and can
greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old
would be (220 - 40) x 70% or 126. Thus, this individual
would need to reach 126 beats per minute to equal a
70% heart rate.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
Clothing
All exercise clothing should be loose-fitting to permit
freedom of movement, and should make the wearer
feel comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like
this can interfere with the evaporation of perspiration and
can cause body temperature to rise to dangerous levels.
Wear comfortable athletic shoes made of good support
with non-slip soles, such as running or aerobic shoes.
Tips to Keep You Going
1. Adopt a specific plan and write it down.
2. Keep setting realistic goals as you go
along, and remind yourself of them often.
3. Keep a log to record your progress and
make sure to keep it up-to-date. See
charts in this booklet.
4. Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5. Enlist the support and company of your
family and friends.
6. Update others on your successes.
7. Avoid injuries by pacing yourself and
including a warm up and cool down
period as part of every workout.
8. Reward yourself periodically for a job
well done!

-------- 27 --------
LEG MAGIC™WORKOUT TRACKING SHEET
Use the charts below to keep track of your progress over time. Before writing on them, make as
many copies as you think you'll need. We suggest you keep these in a notebook. You will find it
both informative and motivational to look back at what you've done. This data will help you chart
future fitness goals as you continue to improve.
EXERCISE DATE REPS SETS DATE REPS SETS
Inner Thigh
Squeeze
Repeater
Lunges
Inner Thigh
Pulse
Repeater
Squats
Outer Hip and
Thigh Press
Stationary
Lunges
Inner Thigh
Squeeze & Hold
V-Sit with
Heel Taps
Ab Roll Back
Hip Lift
Push-Up
Inner Thigh Squeeze
with Arm Toning
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of
an exercise program – almost anyone can walk, run,
treadmill, climb steps, or bike. But, creating a progres-
sive, time efficient and results oriented cardio program
takes a little planning. A properly designed and consis-
tently performed cardiovascular training program is an
essential part of your program if you want to improve
your health and lose weight, or maintain a healthy
lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart
and can reduce your chances of heart disease, as well
as burn lots of fat and calories. Aerobic exercise is any
activity that you can keep at for several minutes or
longer and increases your heart rate. Activities that have
the potential to condition the heart typically involve the
large muscles of the hips, thighs, and buttocks.
Examples include walking, hiking, jogging, running,
cycling, in-line skating, swimming, cross-country skiing,
and stair stepping.
-------- 14 --------
WARM UP & COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth,
with no bouncing or jerking. Move into the stretch until you feel a slight tension,
not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly
and rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand to
assist your balance. Bend the opposite knee and lift your heel towards
your buttocks. Reach back and grasp the top of your foot with the
same side hand. Keeping your inner thighs close together, slowly pull
your foot towards your buttocks until you feel a gentle stretch in the
front of your thigh.You do not have to touch your buttocks with your
heel. Stop pulling when you feel the stretch. Keep your kneecap
pointing straight down and keep your knees close together.
(Do not let the lifted knee swing outward.)
Hold for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with
your feet hip-width apart. Keeping your toes pointed forward, move
one leg in close to the chair while extending the other 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 leg on the
ground and move your hips forward. Slowly lean forward from the
ankle, keeping your back leg straight until you feel a stretch in
your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly bent.
Lift one arm overhead and bend your elbow, reaching down behind
your head with your hand toward the opposite shoulder blade. Walk
your fingertips down your back as far as you can. Hold this position.
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. Repeat for the opposite arm.

-------- 15 ---------------- 26 --------
WORKOUT PROGRESSION
Use this chart to help you progress your workouts in a safe and effective manner. If you miss a
few days of workouts, go back to the level that you were working at previous to the missed time.
Proper progression will help you achieve better results.
FITNE LEVEL DURATION OF REP NUMBER ET - LEG MAGIC™ROUTINE HOW OFTEN
Beginner 30 seconds per exercise 1 set 3 x week
with rests if needed
Intermediate 60 seconds per exercise 2 sets, with the second set performed every other
for 30 seconds per exercise day
Advanced 60 seconds per exercise 2 - 3 sets, with the second and third sets most days
performed for 30 seconds per exercise
4. Back Stretch
Stand with your legs shoulder width apart and your knees slightly
bent. Bend forward from your waist with your arms extending loosely
in front of your body. Gently bend from the waist flexing your body as
far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in front
of you and keep that foot flat against the ground. With your hands
resting lightly on your thighs, bend your back leg and lean forward
slightly from your hips until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint rather than
bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor. Bend
one leg at the knee. Keeping both shoulders flat on the floor, gently
grasp the bent knee with your hands and pull it over your body
and towards the ground.You should feel a stretch in your hips,
abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet are
together. Place your elbows on your knees. Lean forward from the
waist and press down lightly on the inside of your knees. You
should feel a stretch in the muscles of your inside thigh.
Hold for 20 to 30 seconds and release.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing forward
and with your knees slightly bent. Let your arms hang relaxed on
either side of your body. Expand your chest and pull your shoulders
back. Bend your elbows slightly and clasp your hands behind your
back. Slowly straighten your arms as you lift your hands upward.
Raise your hands upward until you feel mild tension in your
shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original position
and bend your elbows. Release your hands and return them to
your sides.

Fig. 27
Fig. 30Fig. 29
INNER THIGH
SQUEEZE
WITH AR
TONING
This exercise targets the adductor muscles of the inner
thighs as well as the arms and shoulders. Begin in the
“Starting Position.” Perform the “Inner Thigh Squeeze”
exercise as described previously. When you are comfortable
releasing your hands from the Handlebar Assembly, the
following Arm Toning exercises may be added. To add a
Biceps Curl, lower the arms and extend the elbows as the
legs sweep outward. See IG. 25. Then, bend the elbows
and squeeze the biceps muscles as the legs sweep inward.
See IG. 26. Repeat the
Biceps Curls for 20 to
30 seconds.
To add a Shoulder Press, bend the elbows and place the
backs of the hands near the shoulders as the legs sweep
outward. See IG. 27. Then, press the arms overhead as
the legs sweep inward. See IG. 28. Repeat the Shoulder
Presses for 20 to 30 seconds. To add a triceps press,
bend the elbows and bring the hands near the front of the
shoulders as the legs sweep outward. See IG. 29. Then,
extend the elbows behind the body and reach back as the
legs sweep inward. See IG. 30. Repeat the triceps press
for 20 to 30 seconds. Rest between repetitions if needed
or place the hands back on the handlebars if more
balance assistance is needed.
Fig. 26
Fig. 28
Fig. 25
-------- 16 --------
LEG MAGIC™S STEM
The Leg Magic®is more than just an exerciser, it is a
total body exercise and nutrition system. It is a “fitness
for life” plan that goes hand in hand with an overall
healthy lifestyle. This includes regular check-ups, healthy
eating habits and exercise for the rest of your life.
Today, all fitness research recommends both cardiovas-
cular exercise and strength conditioning to achieve
balanced fitness. By improving your cardiovascular
fitness you will strengthen your heart and lungs, increase
your stamina and endurance, and help with weight loss.
Strength conditioning adds lean muscle to your body,
which increases your body’s metabolism. And we all
know that a healthy eating plan is an important part
of any balanced fitness program.
The Leg Magic™System is designed to help you
achieve a balanced fitness program. The system
consists of three parts:
1. Strength Conditioning. The Leg Magic®exerciser
was designed to help you tone and strengthen your
hip, thigh and leg muscles. We recommend that you
do Rosalie Brown’s Leg Magic™Workout at least 3
times a week. However the frequency and duration of
your workouts will depend on your current fitness level
and goals. Please refer to the Leg Magic™Workout
section of this booklet to determine the workout that
is appropriate for you. In addition, strengthening and
toning exercise for the abdominals and upper body
should be performed 2 to 3 times a week.
2. Cardiovascular Exercise. The Leg Magic™System
includes a cardio workout program. You can achieve
an effective cardio workout from a variety of activities,
such as walking, hiking, swimming and jogging. We
recommend that your do a cardio workout for at least
30 minutes, 3 times a week. You can easily alternate
days for your Leg Magic™and cardio workouts. Again,
the frequency and duration of your workouts will
depend on your current fitness level and goals.
Please refer to the Cardiovascular Workout section
on pages 27 and 30 to determine the workout that
is appropriate for you.
3. Nutrition. The Leg Magic™System also includes
both the Jump Start and Eating Plan booklets to
provide you with healthy eating choices.
LEG MAGIC™WORKOUT
hard. Great results can be obtained by working out
at a level that challenges you, but doesn’t create
soreness or excessive fatigue.
7. It is important that you know how to work out safely
and properly. These safety steps are for your benefit
and you should follow them closely to maximize the
effectiveness of your workout routine.
8. You should begin to feel results within one to two
weeks of working out with your equipment. Look for
better posture and the feeling of more strength and
efficiency in your muscles.
9. Always hold the Handlebar Assembly when
stepping on and off the eg Magic®exerciser.
ailure to follow this instruction could cause you
to slip and fall, resulting in serious injury or death.
10. To prevent the eg Magic®exerciser from tipping
and causing an injury, set up and use the equipment
on a solid, level surface and follow the exercise
instructions demonstrated in the DVD and the exercise
instructions described on pages 18 through 25 of this
manual. ailure to follow these instructions could result
in serious injury or death.
1. Once your equipment is assembled, make sure it is
on a solid, level surface with a minimum of 3 feet of
clearance space on all sides of the equipment.
2. Review this Owner’s Manual and the DVD completely
before you begin your exercise program. Remember
to follow the instructions exactly – they have been
developed with your health and safety in mind.
3. Perform the exercises at a slow and controlled
speed. or best results, perform all of the exercises
at the tempo demonstrated in the DVD. Working
at a fast pace is not recommended, and may
compromise your safety and results.
4. You may not be able to complete all of the
repetitions suggested at first. When you feel your
muscles fatiguing, or are unable to work with good
form and technique, take a short break and rest.
5. Keep track of how many repetitions of each exercise
you are able to do at first. You will be surprised at
how quickly you progress. In just a few weeks you’ll
probably be able to complete all of the repetitions
demonstrated in the workout DVD.
6. Progress slowly. If you are very sore and tired after
your workout you are working at a level that is too
IMPORTANT EXERCISE AND SAFETY TIPS
-------- 25 --------

-------- 17 ---------------- 24 --------
Fig. 23
Fig. 24
PUSH-UPS
This exercise targets the muscles of the chest, shoulders
and backs of the upper arms. Begin in a kneeling position
on the floor in front of your Leg Magic®exerciser. Make
sure you have plenty of clearance between yourself and
the Leg Magic®exerciser. Walk the hands forward slightly
into a push-up position and lift the toes off of the floor.
See IG. 23. Slowly bend the arms, lowering the torso
down toward the floor. Keep your back straight and the
abdominal muscles contracted throughout the motion.
See IG. 24. Pause at the bottom of the motion. Then,
extend the arms and push back up to the starting position.
Do not let the lower back arch or “sag” at any time. Keep
the neck straight while lowering and pushing up. Repeat
this exercise for 60 seconds, resting between repetitions
if needed.
Developing Your Leg agic™Workout
The choices you make about the frequency (how
often), the duration (how long), and intensity (how
hard) at which you will workout, will directly influence
your results.
Before beginning any workouts on the Leg Magic®
exerciser, you should first determine your current
fitness level. The following are guidelines that you
can use to determine your fitness level, but remember
these are just guidelines.You must always listen to your
body. Start out at a level that is comfortable to
you and progress sensibly.
Beginner – No previous exercise experience,
or have not exercised in a long time.
Intermediate – Have been exercising regularly
for three months or more.
Advanced – Have been exercising regularly for
six months or more.
How Often, How Long, How Hard
Beginners should start out slowly and perform only
as many exercises and repetitions as you are able to
do with good form and technique. Your Leg Magic™
System includes the Leg Magic™Workout DVD. The
DVD includes a 13 minute workout that is perfect for
most beginners. Start by doing the Leg Magic™
Workout (or as much of the workout as you can
comfortably perform) three times a week. Your
goal is to complete one workout, three times a
week, with good form.
Intermediates should strive to complete one Leg
Magic™Workout every other day. Once you can
comfortably complete this workout with good form
and technique, you may repeat the exercise routine
for a second set. When extending your workout,
perform the first set of the exercise series for 60
seconds per exercise, and then the second set
for 30 seconds per exercise.
Advanced should strive for a long term goal of
completing the Leg Magic™Workout most days of
the week. To increase the challenge of your workout,
you may repeat the exercise routine for a third set.
When completing this advanced workout, perform
the first set of the exercise series for 60 seconds per
exercise, the second set for 30 seconds per exercise
and the third set for 30 seconds per exercise.
Remember, always work out and progress at a
pace that is comfortable to you, and make sure
you can complete all of the repetitions of each
exercise with good form and technique.
Remember, if you would like a VHS tape of the
workout, please refer to page 4 for ordering
information.

-------- 23 --------
AB ROLL BACKS
This exercise targets the
abdominal muscles. Begin in
a seated position on the floor
in front of your Leg Magic®
exerciser. Make sure you have
plenty of clearance between
yourself and the Leg Magic®exerciser. Bend
both knees slightly and rest feet on the floor. Lean back
slightly with a straight back. Reach forward with the
arms to counterbalance the lean of the torso. See IG. 19.
Slowly flex the spine and roll the lower back toward the floor.
Keep the feet on the floor and the abdominal muscles tight.
See IG. 20. Pause at the bottom of this motion. Then,
extend the spine and lift back to the starting position. Repeat
this exercise for 60 seconds, resting between repetitions if
needed. or added assistance, the hands may be placed
behind the thighs for support.
HIP LIFT
This exercise focuses on the gluteal muscles of the hips and the backs of the thighs. Begin by
lying on your back on the floor in front of your Leg Magic®exerciser. Bend both knees about
90 degrees and place the feet about hip width apart with heels on the floor. Make sure you
have plenty of clearance between yourself and the Leg Magic®exerciser. Place the hands
flat on the floor at your sides. See IG. 21. Squeeze the gluteal muscles of the buttocks and
slowly lift your hips until they are in line with the knees and shoulders. See IG. 22. Pause at
the top of the motion. Then, slowly lower the hips back down to the starting position. Press
the shoulders down into the floor and avoid placing any weight on the back of the neck.
Repeat this exercise for 60 seconds, resting between repetitions if needed.
Fig. 22
Fig. 21
Fig. 19
Fig. 20
-------- 18 --------
LEG MAGIC®EXERCISES
It is important that you read this section of the manual before working out on the Leg
Magic®exerciser. This section provides a description of the proper technique and
form for the exercises shown in the Leg Magic®DVD with Rosalie Brown. or best
results, we recommend that you work out to the 13 minute DVD and follow the
instructions on page 16-17 in this Owner’s Manual. If you do not have access to a
DVD player or VCR, however, you can use this section and the chart on page 26 to
create a workout routine.
Remember, whether you are a beginner, intermediate or advanced exerciser, it is
important to work out with good form and technique. Rest between exercises when
needed if your muscles feel tired. Gradually reduce the number of rests until you can
complete the repetitions of each exercise as shown on the Leg Magic®DVD and/or
the Workout Progression Chart on page 26. Eventually, you will be able to complete
the entire workout without taking any rests.
Warning: Always hold the Handlebar Assembly when stepping on and off the
Leg agic®exerciser. Failure to follow this instruction could cause you to slip
and fall, resulting in serious injury or death.
Fig. 2Fig. 1
STARTING POSITION
Stand behind your Leg Magic®exerciser,
facing the Handlebar Assembly. Make
sure that both oot Platforms are in the
center of their Rails. With both hands on
the Handlebar Assembly, place your left
foot on the Left oot Platform. See IG. 1.
Slowly transfer your weight onto that foot
and carefully lift your right foot, placing it
on the Right oot Platform. See IG. 2.
Stand with the feet equal distance from
the center rame and make sure you are
balanced. Maintain good, upright posture
with the hands lightly on the Handlebar
Assembly. Do not lean forward or
push down with your hands on the
Handlebar Assembly. This will be
referred to as the “Starting
Position” for many of the exercises
in the Leg Magic™Workout.

Fig. 16Fig. 15
INNER THIGH SQUEEZE AND HOLD
This exercise targets the adductor muscles of the
inner thighs. Begin in the “Starting Position”
described previously. Bend the knees very slightly
and maintain this “soft knee” position throughout
the exercise. Slowly slide the legs open until your
feet almost touch the outer stops on the Rails. See
IG. 15. Using smooth and controlled movements,
draw your legs together until the oot Platforms
almost touch the inner stops on the Rails. Hold
and squeeze with the inner thigh muscles for
4 to 6 seconds. See IG. 16. Then, slide
the legs open again to a wide position.
Continue this inward squeeze and
hold exercise for 60 seconds, resting
between repetitions when needed.
Maintain good posture and avoid
banging the oot Platforms against
either the inner or outer stops.
V-SIT WITH HEEL TAPS
This exercise challenges the abdominal and lower back
musculature. Begin in a seated position on the floor in front of
your Leg Magic®exerciser. Make sure you have plenty of
clearance between yourself and the Leg Magic®exerciser.
Bend both knees slightly and rest the heels on the floor.
Lean back about 45 degrees with a straight back. Reach
forward with the arms to counterbalance this v-sit position
of the torso. See IG. 17. Holding the v-sit position, lift one
foot slightly off the floor. Lower the foot, lightly tapping the
heel, while simultaneously lifting the other foot. See IG. 18.
Repeat these alternating heel taps for 60 seconds. Sit
upright and rest between repetitions if needed. or added
assistance, the hands may be placed behind the thighs
for support.
Fig. 18
Fig. 17
Fig. 6Fig. 5
Fig. 4Fig. 3
INNER THIGH SQUEEZE
This exercise targets the adductor muscles
of the inner thighs. Begin in the “Starting
Position” described previously. Bend the
knees very slightly and maintain this “soft
knee” position throughout the exercise.
Slowly slide the legs open until your feet
almost touch the outer stops on the Rails.
See IG. 3. Using smooth and controlled
movements, draw your legs together until
the oot Platforms almost touch the inner
stops on the Rails. See IG. 4. Continue this
inward and outward sweeping motion for
60 seconds, resting between
repetitions when needed. Maintain
good posture and avoid banging the
oot Platforms against either the
inner or outer stops.
REPEATER LUNGES
This exercise will help tone the muscles of the hips
and thighs. Begin by standing behind your Leg
Magic®exerciser, facing sideways. Your toes should
be aligned with the outer edge of the Rail
on one end of the exerciser. Place your inside hand
lightly on the Handlebar Assembly. See IG. 5.
Slowly step back with one leg into a lunge position.
Bend both knees, allowing the back heel to lift off
of the floor. Align the front knee over the ankle
and keep the knee in line with the toes. See
IG. 6. Pause at the bottom of this movement.
Then, press up with the back leg and step
forward to the starting position. Repeat this
lunge for 60 seconds, stepping back with
the same leg each time. Rest between
repetitions if needed. After completing
all of the repetitions on one side,
change legs and repeat the lunges for
60 seconds on the opposite leg.
-------- 19 ---------------- 22 --------