Fitness Quest Pilates Power Gym User manual

OWNER’S MANUAL
For maximum effectiveness and safety, please
review this Owner’s Manual, view the Video,
and for healthy eating tips refer to the Jump
Start Section.

TABLE OF CONTENTS
©2007 Fitness Quest Inc. All rights reserved. Made in China.
Pilates Power Gym™ is a trademark of Kaswit, Inc. U.S. Patent 7,163,498.
itness Quest® is a registered trademark of itness Quest Inc.
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.
7/12/07
Important Safety Information ...............................................2
Equipment Warning/Caution Labels.....................................3
Specifications & Parts ..........................................................3
Introduction ..........................................................................4
Setup Instructions ................................................................5
Care & Storage.....................................................................5
Parts List ..............................................................................6
Exploded View ..................................................................7-9
etting Started ...................................................................10
lideboard Adjustments ..............................................10
Tension Cord Adjustments...........................................11
Handle and Foot Strap Attachments...........................11
Headrest Adjustments .................................................12
Exercise uidelines.......................................................12-13
Warm Up & Cool Down Stretches ................................14-15
Pilates Power ymTM System .............................................16
Pilates Power ymTM Workout ......................................16-17
Pilates Power ymTM Exercises ....................................18-33
Pilates Workout.......................................................18-25
Strength Training Workout......................................26-33
Workout Progression ..........................................................34
Pilates Power ymTM Workout Tracking Sheets............35-36
Pilates Workout ............................................................35
Strength Training Workout ...........................................36
Cardiovascular Conditioning.........................................36-37
Progressive Cardiovascular Training Program ...................38
Cardio Workout Tracking Sheets ..................................39-40
JU P START DIET ......................................................41-46
Progress Charts ............................................................47-48
®

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IMPORTANT SAFETY 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 distinguish “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 or follow the warm-ups
demonstrated on the Pilates Power Gym™ DVD.
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. The Pilates Workout may be
performed with bare feet, or you may wear flexible athletic
shoes if you find that more comfortable. It is not
recommended that you exercise with socks or stockings
only on the feet. Wearing socks or stockings only may cause
slippage of the feet when using the oot Rest Bar or Push
Up Bar.
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 rooms where you have
your exercise equipment.
– Store exercise equipment in a room that
can be locked.
– Know exactly where your children are when
you work out.
– If you have small children at home, don’t wear
headphones while you work out.
– Talk to your kids about the dangers of exercise
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 to 10 minutes
of gentle exercise, such as walking, followed by stretching or
follow the cool-down stretches demonstrated in the Pilates
Power Gym™ DVD.
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 Pilates Power GymTM 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 33 of this manual. ailure
to follow these instructions could result in serious injury
or death.
WARNING
OU AND OTHERS CAN BE SERIOUSL INJURED OR KILLED IF
WARNINGS ON THE EQUIPMENT, IN THIS OWNER’S MANUAL
AND VIDEO ARE NOT FOLLOWED.
Go to www.fitnessquest.com
or call 1-800-497-5831 for
replacement labels, manuals or video(s).

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EQUIPMENT WARNING/CAUTION LABELS
WARNING
Failure to read and follow the safety instructions stated in the Owner’s
Manual and Video may result in POSSIBLE SERIOUS INJUR OR DEATH.
KEEP CHILDREN AWA . Maximum user weight 300 lbs. Replace this
label if damaged, illegible or removed. Class HC.
WARNING ABE 1
CAUTION
Keep hair, fingers, loose clothing, pets, and children away from hinges
and other moving parts to avoid serious injury. Also, be sure to have all
pins locked in place before getting on your UNIT to avoid severe injury.
CAUTION ABE 1
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked
in or back in the start position.
CAUTION ABE 2
WARNING
CRUSH HAZARD.
Keep hands clear when
lowering Glideboard.
WARNING ABE 2
SPECIFICATIONS & PARTS
I PORTANT: See below for placement of the following Warning/Caution Labels on your equipment.
INCLUDES WORKOUT DVD
WARNING
Keep hands away from
pulleys and moving
parts.
WARNING ABE 3
WARNING
LABEL 1
WARNING
LABEL 3
CAUTION
LABEL 2
CAUTION
LABEL 1
WARNING
LABEL 2
2 locations on
Rear of Unit
2 locations on
Pulley Arm Assembly
REAR
FRONT
Large Hitch Pin
X1 154-37
Headrest Base
X1 154-25
Headrest
X1 154-45
Pulley Arm
Assembly
X1 155
Long Cable
X1 154-30
Foot Strap
Assembly
X1 157
Glideboard
Assembly
X1 154
(OPTIONAL)
Push Up Bar
Assembly
X1 15
Tension Cord 2
X1 154-42
Tension Cord 4
X1 154-41
Tension Cord 3
X1 154-40
Tension Cord 1
X1 154-39
Foot Rest Bar
Assembly
X1 156
Small
Hitch Pin
X1 154-3
4 locations
Height
Ad ustment Bar
X1 153
Height
Ad ustment Knob
X1 152-2
Transport Handle
X1 151-
Extension Bar
Assembly
X1 152
Base Frame
Assembly
X1 151
Handle
Assembly
X1 154-31
Knob
X1 159
Product Weight: Approx. 58 lbs.
Maximum User Weight: 300 lbs.
Assembled Approximate Specifications:
Dimensions are based on unit set up for use.
ength: 56”
Width: 15”
Height owered: 23.5”
Height Raised: 23.5”

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Congratulations on your purchase of the Pilates Power ymTM! You’ve just taken an important step
toward your fitness goals. Whether that means strengthening the muscles of your upper body,
lower body and core, or improving your flexibility while toning your entire body, the Pilates Power
ymTM 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
Pilates Power ymTM, you’ll use almost every muscle in your body in smooth natural motions. You’ll
be able to choose the Pilates Power ymTM 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 strengthening, toning and
flexibility benefits of your Pilates Power ymTM. Additional aerobic workouts are required to round
out your program. With regular use of your Pilates Power ymTM, 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 upper body, lower body and abdominal 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 Pilates Power ymTM 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
Pilates Power ym™, Customer Service Department
272 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
Pilates Power GymT 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 customer. Additional shipping and handling charges may apply to
deliveries outside the continental U.S.
INTRODUCTION
Or ering Replacement Parts

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ASSEMBLY INSTRUCTIONS CARE & STORAGE 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 behind the Headrest and facing
the Foot Rest Bar Assembly.
Fig. 1a
Fig. 1b
1a. Remove the Knobs from Poly Bag. Lift the oot Rest Bar
Assembly to the upright position, as shown in ig 1a. Then
secure it with the Knobs. Make sure they are fully inserted
and tightened.
Attachi g Optio al Push Up Bar Assembly: Place the
Push Up Bar Assembly onto the oot Rest Bar Assembly
and secure with the Small Hitch Pins that are attached to
the Push Up Bar Assembly. Make sure they are fully
inserted and stay in place.
1b. Remove the Pins from the Pulley Arm Assemblies. Lift the
Pulley Arm Assembly to an upright position as shown in
ig 1b. Replace the Large Hitch Pins. Make sure Large
Hitch Pins are fully inserted and stay in place.
SETUP IS NOW COMPLETE.
IMPORTANT: Please read this owner’s manual before beginning your workout for
important instructions on how to use your Pilates Power GymTM exerciser.
•Keep your u it clea . Wipe sweat, dust or other
residue off the Frame, lideboard, Foot Rest and
Handles with a soft, clean cloth after each use.
•Store your unit after use. It’s a good idea to store
your equipment in a space away from children and
high traffic areas. The Pilates Power Gym™ is light
and easy to store. To store your Pilates Power
Gym™ exerciser, simply return it to the same state
as you first received it. irst, lower the Glideboard to
its flat position. Remove Push Up Bar Assembly
(if attached) by removing the Small Hitch Pins from
both sides of the Push Up Bar Assembly. Remove
the Large Hitch Pins from Pulley Arm Assembly and
lower ( ig. 1b). Replace Large Hitch Pins. Remove
Knobs from oot Rest Bar Assembly and lower it
toward the Glideboard. Replace Knobs.
Your Pilates Power Gym™ can now be rolled away
for storage by lifting. It is recommended that you
store your Pilates Power Gym™ exerciser in a
horizontal position only. DO NOT store your
equipment vertically. To move, use slow controlled
movements. Lift the rear of the Base rame
Assembly by grasping the Transport Handle and
lifting until wheels engage with the floor and roll to
desired location.
•Maintenance. Periodically check for signs of wear or
fraying of cables, bands, pulleys and wheels.
If you notice any wear, stop using equipment
immediately. Call our Parts Department to order
replacement parts. Refer to page 4, Ordering
Replacement Parts.
Your Pilates Power ym™exerciser has been carefully
designed to require minimum maintenance.
To ensure this, we recommend that you do the
following:
Optional
RONT
Knob
oot Rest Bar
Assembly
oot
Rest Bar
Assembly
Push Up
Bar Assembly
Pulley Arm
Assemblies
Large
Hitch
Pin
Knob
REAR
Large
Hitch
Pin
Small
Hitch Pin
Small
Hitch Pin
Transport Handle
wheels
oving and Storage of Unit

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PARTS LIST
3 X1 153-1 Height Adjustment Bar 1
6 X1 155-1 Pulley Arm Tube 2
9 X1 155-6 Small Pulley Bracket 2
10 X1 154-33 Headrest Bracket 1
11 X1 155-3 Plate 2
13 X1 151-2 Pad 7
14 X1 159 Knob 2
15 X1 154-9 Large Pulley w/Bearing & Small Pulley Spacer 5
16 X1 154- Medium Pulley 2
17 X1 154-5 Wheel w/Bearing & Large Spacer
1 X1 154-12 Small Pulley w/Bearing & Large Pulley Spacer 4
19 X1 154-3 Plug 2
22L X1 155-7L Left Small Pulley Bracket Cover 2
22R X1 155-7R Right Small Pulley Bracket Cover 2
23 X1 154-25 Headrest Base 1
27 X1 154-14 Outer Roller Cover 2
2 X1 154-13 Inner Roller Cover 2
29 X1 152-2 Height Adjustment Knob 1
30 X1 151-3 Roller 2
31 X1 151-7 M Nylon Nut 24
32 X1 151-6 M Washer 22
33 X1 151-4 M x 30mm Allen Bolt 2
34 X1 151-5 M x 45mm Allen Bolt 9
35 X1 154-7 M x 65mm Allen Bolt 1
36 X1 154-10 M x 40mm Allen Bolt 4
37 X1 154-20 M x 50mm Allen Bolt 2
3 X1 153-2 M x 20mm Allen Bolt 2
39 X1 152-3 M6 x 16mm Phillips Bolt 1
40 X1 154-6 Small Spacer 32
45 X1 155- M5 x 10mm Phillips Bolt
46 X1 155-9 M5 Nylon Nut
47 X1 154-36 Small Locking Clip 4
49 X1 154-34 M6 x 30mm Allen Bolt 1
50 X1 154-1 M6 Washer 3
51 X1 154-35 M6 Nylon Nut 1
52 X1 154-16 M x 15mm Allen Bolt
53 X1 155-4 Bearing (6203ZZ) 2
54 X1 155-5 Large Locking Clip 2
55 X1 154-32 Clip 4
56 X1 155-10 M x 35mm Allen Bolt 4
57 X1 155-2 Foam 2
5 X1 154-3 Small Hitch Pin w/Lanyard (M6 x 50mm) 2
59 X1 154-37 Large Hitch Pin w/Lanyard (M x 55mm) 2
60 X1 154-11 Pulley Guide 2
61 X1 154-2 Short Cable (3.5 x 549) 1
62 X1 154-30 Long Cable (4. x 39 0) 1
63 X1 154-29 Medium Cable (3.5 x 95) 1
64 X1 157-2 Foot Strap Cable 2
65 X1 154-19 Frame Guide 2
66 X1 154-17 M4 x 16mm Phillips Screw 2
67 X1 154-15 M4 x mm Phillips Screw 6
6 L X1 154-21L Left Shroud 1
6 R X1 154-21R Right Shroud 1
69 X1 153-3 M6 x mm Allen Bolt 2
70 X1 154-24 M4 x 10mm Phillips Bolt 4
71 X1 154-26 M4 x 15mm Phillips Bolt 2
72 X1 154-27 M4.2 x 10mm Phillips Screw 1
73 X1 151- Transport Handle 1
74 X1 154-31 Handle Assembly 2
75 X1 154-45 Headrest 1
76 X1 154-2 Glideboard 1
77 X1 157-1 Foot Strap 2
7 X1 154-39 Tension Cord 1 (grey) 1
79 X1 154-40 Tension Cord 3 (black) 1
0 X1 154-41 Tension Cord 4 (black) 1
1 X1 154-42 Tension Cord 2 (grey) 1
2 X1 154-44 Stopper 6
4 X1 154-47 M2.9 x 20mm Phillips Bolt 4
1 161V VHS 1
X1 151 Base Frame Assembly 1
X1 152 Extension Bar Assembly 1
X1 154 Glideboard Assembly 1
X1 156 Foot Rest Bar Assembly 1
X1 157 Foot Strap Assembly 1
X1 15 Push Up Bar Assembly (optional) 1
X1 160 Literature Pack 1
X1 161D DVD 1
X1 162B Box Bottom 1
X1 162T Box Top 1
ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY.

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EXPLODED VIEW
continued on
next page

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EXPLODED VIEW
optional

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Extension Bar Assembly
X18152
Glideboard Assembly
X18154
Base rame Assembly
X18151
oot Rest Bar Assembly
X18156
ASSEMBLIES
Push Up Bar Assembly
X18158
OPTIONAL

-------- 10 --------
Glideboard Adjustme ts
The lideboard allows you to vary the intensity of your workout by using
several different height adjustments to move the lideboard from a flat
position to more challenging inclines. There are a total of 11 different
lideboard positions that will allow you to customize the resistance on
your Pilates Power ym™exerciser to your exact fitness level. The flat
position is perfect for much of the Pilates Workout, as well as for
beginners getting in shape with the Strength Workout. The 2 low incline
positions and 8 high incline positions allow you to progress the resistance
as you get more fit.
The flat position of the lideboard will be referred to as Position A. To
raise the lideboard from the flat Position A to either of the two low
incline positions, place one hand under the rear of the lideboard,
under the Headrest Base, and slowly lift. (See FI . A.) The Extension
Bar Assembly will slide into the Position B notch on the bottom of the
Frame, or when lifted higher, into the Position C notch on the bottom of
the Frame. (See FI . B.) Make sure that the Extension Bar Assembly is
securely settled in the notches on both sides of the Frame before
beginning to exercise.
To raise the lideboard to any of the high incline positions for more
advanced exercises, make sure that the Extension Bar Assembly is
securely settled into Position C. Then, release the Height Adjustment
Knob on the Extension Bar Assembly by unscrewing the Height
Adjustment Knob and pulling the Height Adjustment Knob outward. With
one hand holding the Height Adjustment Knob in the released position, lift
the lideboard with the other hand, letting the Height Adjustment Bar
slide upward. Release the Height Adjustment Knob into the seco d hole
in the Base Frame Assembly for Incline Position 1, or into the third, fourth
or fifth holes for Incline Positions 2, 3 and 4. (See FI . C.) Place the
Height Adjustment Knob into the desired hole. Make sure that the Height
Adjustment Knob pops securely into the hole, then tighten the Height
Adjustment Knob.
With each of the Height Adjustment Knob settings, you have the
option to make a micro-adjustment by moving the Extension Bar
Assembly from Position C to Position B on the bottom of the Frame.
Moving the Extension Bar Assembly to Position B will decrease the
resistance slightly.
Always make sure that the Height Adjustme t K ob is locked i place
a d the Exte sio Bar Assembly is securely settled i the otches o
both sides of the Base Frame Assembly before begi i g to exercise.
To lower the lideboard from the high incline settings, hold the rear of the
lideboard firmly with one hand and unscrew the Height Adjustment Knob
on the Extension Bar Assembly with the other hand. Lift the lideboard
slightly while pulling the Height Adjustment Knob outward. When the
Height Adjustment Knob releases from the hole, slowly lower the
lideboard until the Height Adjustment Knob is lined up with the Resting Position Hole in the Height
Adjustment Bar (See Fig. C). Place the Height Adjustment knob into that hole, make sure it pops securely into
place, and tighten the Height Adjustment Knob. To lower the lideboard to its (Flat) Position A, place one
hand on the rear of the lideboard and the other hand on the Extension Bar Assembly. Lift the lideboard
slightly to release the Extension Bar Assembly from the notches in the Base Frame Assembly, and raise the
Extension Bar Assembly upward until the Extension Bar Assembly slides forward easily. Release the hand
from the Extension Bar Assembly and slowly lower the lideboard to the Flat Position.
GETTING STARTED
Position
C
Height
Adjustment
Knob
Extension
Bar
Assembly
Extension
Bar
Assembly
Position C
Position A
Position B
1
Resting
Position
2
3
4
Height
Adjustment
Bar
Shown in Position C. For less resistance, ove
Extension Bar Asse bly to Position B.
Position
BPosition
A (Flat)
Fig. B
Fig. A
Fig. C
Rear of Glideboard
*
*

-------- 11 --------
NOTE: Do not change the Glideboard adjustment while seated or lying on the Glideboard of the Pilates
Power Gym™ exerciser. All adjustments must be made while standing or kneeling on the floor. Always
make sure that the Height Adjustment Knob is locked in lace and tightened, and the Extension Bar
Assembly is securely settled in the notches on both sides of the Base Frame Assembly before beginning or
continuing to exercise.
Te sio Cord Adjustme ts
The Tension Cords allow you to vary the intensity of your workout by inserting or
removing any combination of the four Tension Cords. There are 16 possible
Tension Cord tension combinations that can be used to customize the resistance
to your individual fitness level. When used with the 11 lideboard settings, you
have over 175 possible resistance settings. This will allow you to start at and
progress to your optimal fitness level with the Pilates Power ym™exerciser!
The Tension Cords are numbered to progressively increase resistance. Tension
Cords #1 and #2 are lower resistance cords, and are situated in the two outside
positions. Tension Cords #3 and #4 are heavier resistance cords, and are situated
in the two middle positions. (See FI . D). With each exercise, Tension Cord
settings will be suggested for both beginner and more advanced exercises.
To adjust the Tension Cords, firmly grasp the Handle at the end of one Tension
Cords. Pull the Tension Cord away from the lideboard and lift it slightly so that
the Handle clears the Base Frame Assembly. Lower the middle groove of the
Handle into the corresponding notch on the Base Frame Assembly. Make sure
that the Handle is secure in the notch before releasing your hand from the
Handle. (See FI . E). To release a Tension Cord from its notch, firmly grasp the
Handle and pull the Tension Cord away from the Base Frame Assembly until the
Handle is clear of the notch. Lift the Tension Cord slightly until it clears the Base
Frame Assembly and slowly bring the Handle toward the lideboard. Place the
end of the Handle back into the hole in the lideboard. Make sure that the end of
the Handle is secure in the hole before releasing your hand from the Handle.
Ha dle a d Foot Strap Assembly Attachme ts
Either the Handles or the Foot Strap Assemblies can
be attached to the Cables in the Pulley Arm Assembly
on either side of the Headrest, depending on the
exercise.
Attach the Handles by clipping one to the end of each Cable, through the Clip at
the end of the Position Ball. Make sure that the Clip at the end of each Cable is
closed before using the Handles (See FI . F). To release the Handles, open the
Clip by pressing one side and slide the Handle off of the Clip.
Attach the Foot Strap Assembly by clipping the Ring on the end of each Foot
Strap Assembly to the Clip at the end of each Cable. Make sure that the Clip at
the end of each Cable is closed before attaching the Foot Strap Assemblies to
the feet (See FI . ).
Attach one Foot Strap Assembly to each foot by wrapping the Foot Strap around
the middle of the foot, near the arch, and securing the hook and loop strap firmly
(See FI . H). Check to make sure that the Foot Strap Assemblies are secure
before beginning to exercise.
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked
in or back in the start position.
CAUTION ABE 2
Fig. D
Fig. E
Fig. G
Fig. H
Cli
Fig. F
Cli

-------- 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
Every 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 to
10 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 may 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 the 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 or strength training workout with the Pilates Power
Gym™ 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
Every 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 muscle
being stretched. Keep your movements relaxed, rhythmic
and controlled.
Headrest Adjustme t
There are two positions for the Headrest, flat and raised. The Headrest is in the
flat position when unit is first received. To move Headrest to raised position
stand at the rear of the unit, lift the Headrest and push Headrest away from you
letting the bracket slide into place. To move the Headrest from a raised position,
lift Headrest, pull it towards you then set down the Headrest so it
lies flat.
Headrest
(raised
osition)

-------- 13 --------
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
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.
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.
The Pilates Workout may be performed with bare feet, or
you may wear flexible athletic shoes if you find that more
comfortable. It is not recommended that you exercise
with socks or stockings only on the feet, wearing socks
or stockings only may cause slippage of the feet when
using the oot Rest Bar Assembly or the Optional Push
Up Bar Assembly.
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!

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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.

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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.

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PILATES POWER GYMTM SYSTEM
The Pilates Power Gym™is more than just a piece of
exercise equipment, 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
cardiovascular 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. Remember that a healthy eating plan is
an important part of any balanced fitness program.
The Pilates Power Gym™System is designed to help
you achieve a balanced fitness program. The system
consists of three parts:
1. Strength Conditioning and Muscle Toning. The
Pilates Power Gym™exerciser was designed to help
you tone and strengthen your upper body, lower body
and core. We recommend that you do either the
Pilates Workout or the Strength Training Workout 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 Pilates Power Gym™
Workout section of this booklet to determine the
workout that is appropriate for you.
2. Cardiovascular Exercise. The Pilates Power Gym™
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 you do a cardio workout
for at least 30 minutes, 3 times a week. You can easily
alternate days for your Pilates Power Gym™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 36-40 to determine the workout that
is appropriate for you.
3. Nutrition. The Pilates Power Gym™System also
includes both the Jump Start and Eating Plan
booklets to provide you with healthy eating choices.
PILATES POWER GYMTM WORKOUT
5. Keep track of how many repetitions 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
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. When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley
Arm Assemblies. Also use caution not to get hair
tangled or caught in unit.
1. Once your equipment is set up, 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.
You should begin to feel results within one to two
weeks of working out with your equipment. Look for
better endurance and the feeling of more strength
and efficiency in your muscles.
IMPORTANT EXERCISE AND SAFETY TIPS

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Developing Your Pilates Power Gym™
Workout
The choices you make about the frequency (how often),
the duration (how long), and intensity (how hard) at
which you workout, will directly influence your results.
Before beginning any workouts on the Pilates Power
Gym™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 as you are able to do with good form
and technique. Your Pilates Power Gym™System
includes the Pilates Power Gym Workout™DVD. The
DVD includes two complete workouts: The Pilates
Workout and The Strength Training Workout. Either of
the workouts are appropriate for a beginning exerciser.
Choose one of the workouts and start by doing that
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 Pilates
Power Gym™Workout every other day. Once you can
comfortably complete this workout with good form and
technique, you may increase intensity by adding Tension
Cords or increasing the incline of the Glideboard.
Advanced should strive for a long term goal of
completing the Pilates Power Gym™Workout most days
of the week. To increase the challenge of your workout,
you may add Tension Cords and/or increase the incline
of the Glideboard. 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.

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PILATES POWER GYMTM EXERCISES
Plie
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the balls of your feet on the oot Rest Bar Assembly, a few inches
apart, with your toes curled over the oot Rest Bar Assembly. Make a “V” shape with
your heels touching and lift your heels slightly. Push your feet against the oot Rest
Bar Assembly and straighten your knees, squeezing your inner thighs together.
Pause at the end of the movement, then slowly return to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the hips, inner thighs, front and back thighs and calves.
Pilates Workout
The following Pilates exercises are designed to
strengthen and tone your abs, lower back, hips, thighs,
legs and arms. With each exercise, there are suggestions
for the Glideboard and Tension Cord settings for beginner
and advanced exercises. These are only suggestions.You
can increase or decrease the intensity as your fitness
level dictates. Proper technique is important for good
results, so make sure the settings you choose allow you
to perform each exercise with good form.
Remember that the Tension Cords are numbered from
lightest (#1) to heaviest (#4). To make an exercise easier,
remove one or more Tension Cords in sequence.To make
an exercise harder, add one or more Tension Cords in
sequence. The Glideboard incline settings are also in
sequence and are referred to as lat Position (A), low
incline positions (B and C), and high incline positions (C-
1, C-2, C-3 and C-4). To decrease the intensity of an
exercise, lower the Glideboard to an easier setting, or to
the lat Position. To increase the intensity of an exercise,
raise the Glideboard to a higher setting (B or C). Any
Start Finish
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced B or C #1, #2, #3 and #4
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked
in or back in the start position.
CAUTION ABE 2
combination of Tension Cords and Glideboard settings
may be used to customize each exercise to your individual
fitness level.
Breathing is important while performing strengthening
and toning exercises. Inhale deeply through your nose
and exhale through your mouth. Many exercises find that
exhaling on the exertion and inhaling on the release
facilitates good form and technique.
The Pilates Workout may be performed with bare feet, or
you may wear flexible athletic shoes if you find that more
comfortable. It is not recommended that you exercise with
socks or stockings only on the feet, as this may cause
slippage of the feet when using the oot Rest Bar
Assembly or the optional Push Up Bar Assembly.
When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley
Arm Assemblies. Also use caution not to get hair
tangled or caught in unit.
Please refer to your workout DVD for exercises
using the Foot Strap Assembly.

-------- 19 --------
Arches
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the arches of your feet on the oot Rest Bar with your legs together and
toes pointing up. Keeping your legs together, push your feet against the oot Rest
Bar Assembly and slowly extend your knees and hips until the legs are straight. Do
not lock your knees. Squeeze your buttocks and thighs as you perform the exercise.
Pause at the end of the movement, then slowly return to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the hips, front and back thighs and calves.
Start Finish
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced B or C #1, #2, #3 and #4
Arch Pulses
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the arches of your feet on the oot Rest Bar Assembly with your legs
together and toes pointing up. Keeping your legs together, press back slightly until
the knees are bent about 90 degrees. Hold this bent knee position and press back
and forth in a very small, pulsing motion. Squeeze your buttocks and thighs as you
perform the exercise.
Perform 12 – 20 repetitions to fatigue, then slowly return to the
starting position.
Works the hips, front and back thighs and calves.
Start Finish
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced B or C #1, #2, #3 and #4